Vitamins, Minerals, Antioxidants,

Phytonutrients,
Functional Foods

By Supartono, Nutrition and Health

Education Specialist
FNEP STAFF TRAINING ONLY, DO
NOT USE WITH FNEP PARTICIPANTS
WATER SOLUBLE VITAMINS

Vitamins B and C

• Functions
• Effects of deficiency
• Sources
• Properties

• RDA
 VITAMINS
• “VITAMIN” means “vital for life”
* Nutrients
required in
very small
amounts -
mg or µg
• VITAMINS are *Micronutrients
which are necessary for everyday healthy
functioning of the body

M.A.Calvey/Vitamins 2006 3
 VITAMINS -
Two main categories
Water soluble Fat Soluble

A
B D
C E
K

MACalvey/Teachnet/Vitamins 2006 4
 Water soluble Fat Soluble

• Cannot be stored in body • Can be stored in body -

- regular supply needed regular supply not needed

• Excess is excreted in • Can accumulate to toxic

urine - no danger of toxic levels if large amounts
levels ingested

• Unstable to heat and • Fairly stable at normal

light, leach into cooking cooking temperatures
liquids

MACalvey/Teachnet/Vitamins 2006 5
 Vitamin B1 - Thiamine
Deficiency
Functions
• Fatigue, depression,
• Essential for release of
irritability
energy from
carbohydrates
• Beri-beri - disease
• Necessary for appetite of nervous system
and good health Common in countries where polished rice
is staple food

• Needed for normal

functioning of nervous
system
MACalvey/Teachnet/Vitamins 2006 6
 Vitamin B1 - Thiamine
Sources
Meat and offal
Oatmeal, breakfast
cereals
Wheatgerm
Fortified white flour
Milk
Eggs
Vegetables

MACalvey/Teachnet/Vitamins 2006 7
 Vitamin B1 - Thiamine
Properties RDA
• Water soluble
1mg per day -
• Destroyed by high
temperatures Requirement
increases with
• Destroyed by alkalis energy expenditure
• Lost by milling flour,
leaching into cooking
liquids and in thawing
frozen food

MACalvey/Teachnet/Vitamins 2006 8
 Vitamin B2 -Riboflavin
Functions Deficiency
• Metabolism of carbohydrates, • Loss of appetite
proteins and fats • Swollen tongue, cracked
• Growth, repair, development of lips, eye infection,
dermatitis
body tissues - healthy skin, eyes
and tongue
• The principal growth promoting
factor in the vitamin B complex

MACalvey/Teachnet/Vitamins 2006 9
 Vitamin B2 -Riboflavin

Sources
Offal
Milk
Cheese
Eggs
Yeast extracts
Green Vegetables

MACalvey/Teachnet/Vitamins 2006 10
 Vitamin B2 -Riboflavin

RDA
Properties
• Water soluble 1 - 1.5 mg per
• Unstable at high day
temperatures
• Destroyed by alkalis
• Light sensitive

MACalvey/Teachnet/Vitamins 2006 11
 Vitamin B -Niacin (Nicotinic
acid)
Functions Deficiency
• Metabolism of • Fatigue, depression,
carbohydrates, proteins irritability
and fats • Beri-beri - disease
of nervous system
• Needed for normal
Common in countries where
functioning of nervous polished rice is staple
system food

MACalvey/Teachnet/Vitamins 2006 12
Vitamin B -Niacin (Nicotinic acid)

Sources
Meat, Offal
Yeast extracts
Yeast
Bran, wheatgerm, flour
Some pulses, dried fruit

MACalvey/Teachnet/Vitamins 2006 13
Vitamin B -Niacin (Nicotinic acid)
*Related to
protein intake
*RDA
Properties
• Water soluble 15 - 20mg per day
• Stable to heat
• Fairly stable to
acids/alkalis
• 80 -90% loss in milling

MACalvey/Teachnet/Vitamins 2006 14
 Vitamin B6 -Pyridoxine

Functions Deficiency
• Protein metabolism • Tiredness and
• Involved in formation of Fatigue, irritability
haemoglobin, hormones and • Premenstrual
tension
structural proteins
• Infants may suffer
• Healthy development of convulsions if there
nervous system is deficiency

MACalvey/Teachnet/Vitamins 2006 15
 Vitamin B6 -Pyridoxine

Sources
Meat
Offal
Eggs
Yeast extracts
Fish
Cereals

MACalvey/Teachnet/Vitamins 2006 16
 Vitamin B6 -Pyridoxine

RDA
Properties
2mg per day
• Water soluble
• Reasonably heat stable
• Sensitive to high
temperatures, oxygen,
milling and processing

MACalvey/Teachnet/Vitamins 2006 17
Vitamin B12 - (Cyano) Cobalamin
Functions Deficiency
• Red blood cell formation • Pernicious anaemia
• Nervous system - • Nerve degeneration
maintains myelin sheath
around nerves
• Helps treat pernicious
anaemia

MACalvey/Teachnet/Vitamins 2006 18
Vitamin B12 - (Cyano) Cobalamin

Sources
Meat, Offal
Fish
Cheese
No B12 in plant
foods - Vegans,
vegetarians risk
of deficiency

MACalvey/Teachnet/Vitamins 2006 19
 Vitamin B12 - (Cyano) Cobalamin
RDA
Properties
• Water soluble 3-4 µg per day

• Heat stable up to
100°C
• Affected by strong
acids/alkalis
• Affected by light

MACalvey/Teachnet/Vitamins 2006 20
 Vitamin B -Folic Acid
Functions Deficiency
• Red blood cell formation • Fatigue in mild cases
• Essential for synthesis of • Anaemia in severe
DNA and RNA cases
• Neural tube defects
• Development of brain, spinal
cord and skeleton in foetus
Important to take
• Reduces risk of neural tube folic acid prior to
defects e.g. spina bifida conception and vital
during first 3 months
• May play role preventing pregnancy
heart attacks, strokes and
cancer
MACalvey/Teachnet/Vitamins 2006 21
 Vitamin B -Folic Acid
Sources
Offal
Fortified cereals
Green leafy vegetables
Potatoes
bread
Milk
Wheatgerm

MACalvey/Teachnet/Vitamins 2006 22
 Vitamin B -Folic Acid
Properties RDA
• Water soluble 300 µg per day
• Unaffected by acids More during
• Sensitive to light and pregnancy
oxidation

MACalvey/Teachnet/Vitamins 2006 23
 Vitamin C -Ascorbic Acid
Functions Deficiency
• Formation of connective • Weakening of
tissue, collagen connective tissue
• Critical to immune system • Susceptibility to
• Helps absorption of iron infection
• Prevents scurvy • Incomplete iron
• Promotes healing of wounds absorption
and healthy blood vessels • Delayed healing of
• Acts as antioxidant, wounds
protects HDL cholesterol

MACalvey/Teachnet/Vitamins 2006 24
 Vitamin C -Ascorbic Acid

Sources
Rosehips, blackcurrants,
green peppers, kiwi, citrus
fruits, strawberries,
spinach, cabbage,
broccolli

MACalvey/Teachnet/Vitamins 2006 25
 Vitamin C -Ascorbic Acid
Properties RDA
• Water soluble 30-60 mg per day
• Destroyed by alkalis, dry
or moist heat and enzymes
• Sensitive to light and
oxygen
• Acts as an antioxidant
Least stable of
all vitamins

MACalvey/Teachnet/Vitamins 2006 26
 Deficiencies
• Rickets (children and vitamin D)
• Osteoporosis/osteomalacia (vitamin D)
• Scurvy (vitamin C)
• Night blindness (vitamin A)
• Beriberi (thiamin)
MACalvey/Teachnet/Vitamins 2006 28
 What are minerals?
• Regulate body processes
• Give structure to things in the body
• No calories (energy)
• Cannot be destroyed by heat
 Categories of minerals
• Major minerals • Trace minerals
– Calcium – Chromium
– Phosphorus – Copper
– Magnesium – Flouride
– Electrolytes (sodium, – Iodine
chloride, potassium) – Iron
– Manganese
– Selenium
– Zinc
 Calcium
• Bone building
• Muscle contraction
• Heart rate
• Nerve function
• Helps blood clot
 Phosphorus
• Generates energy
• Regulate energy metabolism
• Component of bones, teeth
• Part of DNA, RNA (cell growth, repair)
• Almost all foods, especially protein-rich
foods, contain phosphorus
 Magnesium
• Part of 300 enzymes (regulates body
functions)
• Maintains cells in nerves, muscles
• Component of bones
• Best sources are legumes, nuts, and whole
grains
 Electrolytes
• Chloride:
– Fluid balance
– Digestion of food, transmits nerve impulses
• Potassium
– Maintains blood pressure
– Nerve impulses and muscle contraction
• Sodium
– Fluid balance
– Muscles relax, transmit nerve impulses
– Regulates blood pressure
 Electrolytes
• Sources:
– Salt (sodium chloride)
– Fruits, veggies, milk, beans, fish, chicken, nuts
(potassium)
 Iron
• Part of hemoglobin, carries oxygen
• Brain development
• Healthy immune system
• Sources:
– Animals (heme) vs. plants (non-heme)
– Better absorbed from heme
– Consume vitamin C with non-heme
– Fortified cereals, beans, eggs, etc.