Christine P.

Salimbagat BSN262 Nutrition and Diet Therapy

Activity 4: Micronutrients: Vitamins and Minerals

1. Vitamins

Food
Vitamin Functions RDA Deficiency Toxicity
Sources
Fat-Soluble
Maintenance of vision in dim light, Animal: Liver, whole milk, butter,
Night blindness,
maintenance of mucous membranes and healthy cream, cod liver oil Birth defects, bone pain,
A xerophthalmia, respiratory
skin, growth and development of bones, Plants: Dark green leafy vegetables, 600mcg anorexidant, enlargement of
(Retinol) infections, bond growth
reproduction, healthy immune system and deep yellow or orange fruit, fortified liver
ceases
antioxidant margarine
Animal: Eggs, liver, fortified milk, Rickets, osteomalacia,
Regulation of absorption of calcium and
D fortified margarine, oily fish osteoporosis, poorly Kidney stones, calcification
phosphorus, building and maintenance of 15mcg
(Calciferol) Plants: None developed teeth and bones, of soft tissues
normal bones and teeh, prevention of tetany
Other sources: Sunlight muscle spasms
Animal: None
E Antioxidant, considered essential for protection Plants: Green and leafy vegetables, Destruction of red blood Muscle weakness, fatigue,
15mg
(Tocopherol) of cell structure especially of red blood cells margarine, salad dressing, wheat germ, cells nausea, diarrhea, bleeding
vegetable oils, nuts

Animal: Liver, milk Hemolytic anemia, interferes

Blood clotting, essential for bone healing and Prolonged blood clotting or
K Plants: Green and leafy vegetables, 80mcg with anticlotting
bone repair hemorrhaging
cabbage, broccoli,sprout medications

Water-Soluble
 Animal: Lean pork, beef, liver, eggs, Gastrointestinal tract,
Metabolism of carbohydrates and some amino
B1 fish nervous system and
acids, maintain normal appetite and functioning 1.5mg None
(Thiamine) Plants: Whole and enriched grains, cardiovascular system
of nervous system
legumes, brewer’s yeast problems, beriberi
Animal: Liver, kidney, heart, milk,
Cheilosis, eye sensitivity,
B2 Aids release of energy from food, health of the cheese
1.6mg dermatitis, glossitis, None
(Riboflavin) mouth tissue, healthy eyes Plant: Green, leafy vegetables, cereals,
photophobia
enriched bread

B3 Energy metabolism, healthy skin and nervous Animal: Milk, eggs, fish, poultry Pellagra-dermatitis, Vasodilation of blood
20mg
(Niacin) and digestive systems Plants: Enriched breads and cereals dementia, diarrhea vessels

Animal: Eggs, liver, salmon, poultry

B5 Metabolism of carbohydrates, lipids and Rare: burning feet
Plants: Mushrooms, cauliflower, 6mg None
(Pantothenic Acid) proteins syndrome; vomiting; fatigue
peanuts, brewer’s yeast
Conversion of tryptophan to niacin, release of Animal: Pork, fish, poultry, liver, Cheilosis, glossitis,
B6 glucose from glyccogen, protein metabolism kidney, milk, eggs 2mg dermatitis, confusion, Depression, nerve damage
(Pyridoxine)
and synthesis of nonessential amino acids Plants: Whole-grain cereals, legumes depression, irritability
Animal: Milk, liver and kidney, egg
Dermatitis, nausea,
B7 Coenzyme in carbohydrate and amino acid yolks
30mg anorexia, depression, hair none
(Biotin) metabolism, niacin synthesis from tryptophan Plants: Legumes, brewer’s yeast, soy
loss
flour, cereals, fruit
Animal: Liver
Anemia, glossitis, neural
Plants: Leafy Green vegetables,
B9 tube defects such as Could mask a B12
Synthesis of RBCs, synthesis of DNA spinach, legumes, seeds, broccoli, 400mcg
(Folate) anencephaly and spina deficiency
cereal and flour fortified with folate,
bifida
fruit
Degeneration of myelin
Synthesis of red blood cells, maintenance of Animal: Seafood, poultry, liver, kidney, sheaths, pernicious anemia,
B12 myelin sheaths, treatment of pernicious anemia, muscle meats, eggs, milk, cheese 6mcg sore mouth and tongue, None
(Cobalamin)
folate metabolism Plants: None anorexia, neurological
disorders
Hypotension, altered liver
Act as a catalyst to help metabolize Egg yolk, soy beans, peanuts, high
Choline 425-550mg Fatty liver and liver damage function, increased
homocysteine protein animal products
salivation, fishy body odor
2. Minerals

Minerals Functions Food Sources RDA Deficiency Toxicity

Macrominerals
Osteoporosis,
Development of bones and Milk, cheese.
osteomalacia, Hypercalce
teeth, transmission of nerve Sardines,
1,000m rickets, tetany, mia, kidney
Calcium impulses, blood clotting, salmon, some
g retarded growth, damage,
normal heart action, normal dark green,
poor tooth and constipation
muscle activity leafy vegetables
bone formation
Development of bones and
teeth, maintenance of
Milk, cheese,
normal acid-base balance of Poor tooth and
lean meat, Can prevent
the blood, constituent of all bone formation,
poultry, fish, 1,000m calcium
Phosphorus body cells, necessary for weakness,
whole-grain g from
effectiveness of some anorexia,
cereals, legumes working
vitamins, metabolism of general malaise
and nuts
carbohydrates, fats and
proteins
Synthesis of ATP,
transmission of nerve Green, leafy
Normally Diarrhea,
impulses, activation of vegetables,
unknown, confusion,
metabolic enzymes, whole grains,
Magnesium 400mg mental, lack of
constituent of bones, avocados, nuts,
emotional and coordination
muscles and red blood cells, milk, legumes,
muscle disorders , coma
necessary for healthy bananas
muscles and nerves
Maintenance of fluid
balance, transmission of Increase in
Table salt, beef, Nausea,
nerve impulses, osmosis, 2,400m blood
Sodium eggs, poultry, exhaustion,
acid-base balance, g pressure,
milk cheese muscle cramps
regulation of muscle and edema
nerve irritability
 Hyperkalem
Contraction of muscles, Oranges, Hypokalemia,
ia,
maintenance of fluid bananas, dried muscle
potentially
balance, transmission of fruits, 3,500m weakness,
Potassium life-
nerve impulses, osmosis, vegetables, g confusion,
threatening
regular heart rhythm, cell legumes, milk, abnormal
irregular
metabolism cereals, meat heartbeat
heartbeats
Imbalance in
Gastric acidity, regulation of
gastric acidity,
osmotic pressure, osmosis,
Table salt, eggs, 3,400m imbalance in
Chloride fluid balance, acid-base hypertension
seafood, milk g blood pH,
balance, formation of
nausea,
hydrochloric acid
exhaustion
Maintenance of protein
structure, for building hair, Eggs, poultry, Unkno
Sulfur Unknown Unknown
nails and all body tissues, fish wn
constituent of all body cells
Microminerals
Muscle meats,
Hemochrom
poultry,
atosis
shellfish, liver, Iron deficiency
Transports oxygen and (genetic),
legumes, dried anemia
carbon dioxide, component can be fatal
fruits, whole- characterized by
of hemoglobin and to children,
Iron grain or 18mg weakness,
myoglobin, component of may
enriched breads dizziness, loss of
cellular enzymes essential contribute to
and cereals, weight and
for energy production heart
dark green and pallor
disease,
leafy vegetables,
injure liver
molasses
Deficiency,
Regulation of basal Iodized salt, Hypothyroid
Iodine 150mcg goiter, cretinism,
metabolic rate seafood ism, goiter
myxedema
Zinc Formation of collagen, Seafood, 15mg Dwarfism, Poor
component of insulin, especially hypogonadism, immune
component of many vital oysters, liver, anemia, loss of function,
enzymes, wound healing, eggs, milk, appetite, skin depressed
 changes,
level of
impaired wound
taste acuity, essential for wheat bran, HDL,
healing,
growth, immune reactions legumes nausea,
decreased taste
vomiting
acuity
Constituent of most body Unclear, but Vomiting,
Seafood, kidney,
tissue, needed for fat related to keshan loss of hair
Selenium liver, muscle 70mcg
metabolism, antioxidant disease, muscle and nails,
meats, grains
functions weakness skin lesions
Component of enzymes, Possible
Whole grains,
Manganese bone formation, metabolic 2mg Unknown brain
nuts, fruits, tea
processes disease
Essential for formation of
Vomiting;di
hemoglobin and red blood Liver, shellfish, Anemia, bone
arrhea,
cells, component of oysters, disease,
Copper 2mg wilson’s
enzymes, wound healing, legumes, nuts, disturbed growth
disease
needed metabolically for the whole grains and metabolism
(genetic)
release of energy
Increases resistance to tooth Tooth decay, Discoloratio
Fluoridated
Fluoride decay, component of bones 3.5mg possibly n of teeth
water, seafood
and teeth osteoporosis (mottling)
Meat, vegetable Possibly
Associated with Liver
oil, whole-grain disturbances of
Chromium glucose and lipid 120mcg damage,
cereal and nuts, glucose
metabolism lung cancer
yeast metabolism
Dark green,
Inhibition of
Enzyme functioning, leafy vegetables,
Molybdenum 75mcg Unknown copper
metabolism liver, cereal,
absorption
legumes