VITAMINS AND MINERALS

• Vitamin is the term used for a group of organic compounds other than carbohydrates, proteins and fats.
• Vitamins occur in little quantities in food, also called micronutrients.
• Potassium can be sourced from fruit, vegetables, and coffee.
• Potassium is found in the body cell and maintains fluid balance in the body.
• The kidney regulates potassium in the body.
• Deficiency in potassium can cause muscle paralysis.
• Excessive potassium can lead to cardiac arrest.
• The term vitamin was coined from the words ‘vital amine’, which are vital for life.
• Vitamins do not provide energy.
• Vitamins are essential for some specific body functions such as regulation, maintenance, growth and protection.
• All vitamins can be synthesised on commercial scale, though fresh food are always preferred.
• Fat soluble vitamins include Vitamin A, D, E and K.
• Excess of fat soluble vitamins is stored in the liver and in body fat.
• Water soluble vitamins include Vitamins Bs and C.
• Eight B vitamins are: Thiamin (B-1), Riboflavin (B-2), Niacin (B-3), Pyridoxine (B-4), Cobalamin (B-12), Folacin/folate (B-9), Pantothenic acid, Biotin.
• Water soluble vitamins are not stored in tissues, must have constant supply.
• Vitamin A benefits include promoting good vision, healthy skin, and growth and maintenance of bones, teeth, and cell structure.
• Deficiencies of Vitamin A can lead to blindness, stunted growth, and impaired immune system.
• Toxicities of Vitamin A can include loss of appetite, blurred vision, abdominal pain, hair loss, and joint pain.
• Sources of Vitamin A include whole milk, carotene, animal body oils, legume forages, and can be synthetically produced.
• Vitamin D is essential for building and maintaining bones and teeth, and is responsible for absorption and utilization of calcium.
• Vitamin D may boost immune system.
• Deficiency signs of Vitamin D include retarded growth, misshapen bones (rickets), and osteoporosis.
• Toxicities of Vitamin D can include most toxic of all vitamins, with symptoms such as loss of appetite, nausea, vomiting, and kidney damage.
• Sources of Vitamin D include whole milk, fish liver oils, and sunlight.
• Vitamin E is important to red blood cells, muscles and other tissues, and deficiency is rare.
• Toxicities of Vitamin E are rare, but it acts as a blood thinner.
• Foods rich in Vitamin E include vegetable oils, salad dressings, whole grain cereals, green leafy vegetables, nuts, seeds, peanut butter.
• Vitamin K is important for blood clotting and also has a role for bone health, and is mostly made in the intestines.
• Deficiency of Vitamin K can lead to hemorrhaging.
• Toxicities of Vitamin K can include breakage of red blood cells.
• B1 or thiamine helps to convert carbohydrates to energy, and deficiency can lead to fatigue, nausea, depression, and nerve damage.
• B2 or riboflavin is key to metabolism and red blood cells, and deficiency can lead to dry, scaly skin.
• B6 or pyridoxine is involved in chemical reactions of proteins and amino acids.
• Foods rich in B5(pantothenic acid) and B7 (biotin/vitH) include almost any food, plant-based or animal-based.
• Minerals are inorganic substances found in body tissues and fluids, they constitute 4% of our body weight.
• Deficiency in B6 or pyridoxine can lead to skin changes, dementia, nervous system disorders and anemia.
• Deficiencies in B5(pantothenic acid) and B7 (biotin/vitH) are rare.
• Calcium is the most abundant mineral in your body, 99% is stored in the bones.
• Deficiency in Vitamin C is rare.