Professional Documents
Culture Documents
Micronutrients
Vitamins and Minerals
Dr. Mahmoud Sirdah
Classes of Nutrients
Macronutrients
1. Carbohydrate
2. Protein
3. Lipids
4. Water
Micronutrients
1. Vitamins
2. Minerals
Vitamins and minerals are called micronutrients
because we only need them in very small amounts.
We don’t store water-soluble vitamins in your body very well so they need
to be replaced constantly through your diet. That is one of the reasons we
need to eat good foods every day, not just once in a while.
With exception of vitamin B6 and B12, they are readily excreted in urine
without appreciable storage, so frequent consumption becomes necessary.
Vitamin C has been in the spotlight for many years and is best
known for its ability to combat colds and its function as an
antioxidant.
The B vitamins basically act as coenzymes and are involved
in the metabolism of fat, protein, and carbohydrates.
Many enzymes have metal ions, while some others possess low weight
organic molecules; these are called cofactors /coenzymes, and are essential
for enzyme activity.
An organic cofactor is commonly known as coenzyme. Cofactors and
coenzymes may be covalently or noncovalently attached to the protein
molecule, called apoenzyme.
Cofactors are often classified as inorganic substances that are required for,
or increase the rate of, catalysis.
Vitamin coenzyme
cofactor
Substrate
Active enzyme
Vitamins Overview
What is a vitamin?
What are the two types of vitamins?
Where do I get my vitamins?
How much do I need?
Why are the vitamins important?
• Associated diseases.
Vitamins Overview
The term vitamin is derived from the words:
vital and amine
because vitamins are required for life and were
originally thought to be amines.
Although not all vitamins are amines, they are
B Vitamins Vitamin D
Thiamin Vitamin E
Riboflavin Vitamin K
Niacin
Pantothenic Acid
Biotin
Vitamin B6
Folic Acid
Vitamin B12
Vitamin Comparisons
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Vitamin A Retinol
Vitamin A is a generic term for a large number of
related compounds.
Retinol (an alcohol) and retinal (an aldehyde) are
often referred to as preformed vitamin A.
Retinal can be converted by the body to retinoic acid,
the form of vitamin A known to affect gene
transcription.
Retinol, retinal, retinoic acid, and related compounds
are known as retinoids (Vitamer).
Beta-carotene and other carotenoids that can be
converted by the body into retinol are referred to as
provitamin A carotenoids.
Vitamin A
Vital – promote growth and reproduction and
maintain health
organic
There is some loss of vitamin A with cooking, but only after boiling
for a comparatively long period.
Vitamin A
Retinoids are converted to retinol in the
intestines and transported with dietary fat to the
liver, where it is stored.
Provitamin A Carotenoids
Preformed Retinoids • Dark greens
• Liver • Yellow-orange
• Fish • Carrots,
• Fish oils • kale لفت
( للفQQ)ا,
ت
• Fortified milk • spinach,
• Egg • squash,
• sweet potatoes,
• cantaloupe,
• peaches,
• broccoli,
• apricots
?which foods are rich in vitamin A
Essential Nutrient
Toxicity Sources People at risk Deficiency Functions Vitamin A
symptoms
Providing large doses of vitamin A reduces the risk of dying from these
infections.
The age range of the target population for vitamin-A intervention programs
is usually from birth to seven years.
heart abnormalities
brain malfunction.
Vitamin D2 (ergocalciferol) is
obtained from plants.
Vitamin D
• Vitamin D3 is cholecalciferol
derived from animal products
Structures of Vitamin D
There are different forms of vitamin D
Vitamin D2 (ergocalciferol)
vitamin D3 (cholecalciferol)
provitamins
Vitamin D is a generic term and indicates a molecule
of the general structure that contains the 4 fused rings
of steroid with differing side chain structures.
Technically vitamin D is classified as a seco-steroid.
Seco-steroids are those in which one of the rings has
been broken.
in vitamin D, the 9,10 carbon-carbon bond of ring B
is broken, and it is indicated by the inclusion of
"9,10-seco" in the official nomenclature
Vitamins D3 & D2
Vitamin D2 (ergocalciferol) is obtained from plants.
Vitamin D3 is cholecalciferol derived from animal products
Vitamin D3 (cholecalciferol) can be produced
photochemically by the action of sunlight or ultraviolet light
from the precursor sterol 7-dehydrocholesterol which is
present in the epidermis or skin of most higher animals.
blood Calcidiol
(inactive)
Infants are born with stores of vitamin D that last about six
months. Breast milk contains very little vitamin D, however,
and infants beyond six months of age who are exclusively
breastfed must obtain vitamin D via exposure to sunlight or a
supplement given under the guidance of a physician.
Vitamin D deficiency
Older adults are especially at risk for vitamin-D deficiency for several
reasons. The skin, liver, and kidneys lose their capacity to synthesize and
activate vitamin D with advancing age, and older adults typically drink
little or no milk, a major dietary source of vitamin D.
Older adults also rarely venture outdoors, and when they do, they apply
sunscreen to exposed areas of the body, further contributing to the decline
in vitamin-D synthesis in the skin.
Exposure to the sun does not cause vitamin-D toxicity, and for most
people, exposing the hands, face, and arms on a clear summer day for
fifteen minutes a few times a week should provide sufficient Vitamin D.
particularly children and young adults, does not obtain sufficient vitamin K.
Newborn babies lack the intestinal bacteria to produce vitamin K and need a
supplement for the first week.
Also, people with chronic diarrhea may be unable to absorb enough vitamin
K through the intestine. These groups of people need to take additional
Vitamin K to ensure a proper level in the body.
Although a tolerable upper intake level has not been established for vitamin
K, excessive amounts can cause the breakdown of red blood cells and liver
damage. Large doses are not advised.
Sources of Vitamin K
Naturally produced by the bacteria in
the intestines,
Good food sources of vitamin K are:
green vegetables such as turnip فتQ
( فQQ)ل, spinach,
ت
cauliflower (رنبيطQQ)ق, cabbage and broccoli, and
certain vegetables oils including soybean oil,
cottonseed oil, canola oil and olive oil.
Animal foods, in general, contain limited
amounts of vitamin K.
Deficiency vitamin K
A primary deficiency of vitamin K is rare, but a secondary
deficiency may result from fat malabsorption syndrome.
vitamin K deficiency results in impaired blood clotting,
usually demonstrated by laboratory tests that measure clotting
time. Symptoms include easy bleeding that may be manifested
as nosebleeds, bleeding gums, blood in the urine, blood in the
stool, or extremely heavy menstrual bleeding.
In infants, vitamin K deficiency may result in life-threatening
bleeding within the skull (intracranial hemorrhage
Prolonged use of antibiotics can destroy the intestinal bacteria
that produce vitamin K, precipitating deficiency in individuals
at risk.
Newborn infants are born with a sterile intestinal tract and
those who are breastfed, may run the risk of vitamin-K
deficiency, since breast-milk production takes a few days to
establish and breast milk is naturally low in this vitamin.
To prevent hemorrhaging, infants should receive injections of
vitamin K within six hours of birth.
Toxicity vitamin K
High doses of vitamin K can reduce the effectiveness
of anticoagulant drugs (Vit K antagonists) such as
warfarin (Coumadin), which is used to prevent blood
clotting. People taking these drugs should maintain a
consistent daily intake of vitamin K.
Megadose supplements of vitamin A and E can pose
a risk to vitamin-K status. Vitamin A interferes with
absorption of vitamin K, and large doses of vitamin E
decrease vitamin K–dependent clotting factors, thus
promoting bleeding.
Toxicity from food is rare, because the body excretes
vitamin K much more rapidly than other fat-soluble
vitamins.
Water soluble vitamins
B Vitamins Vitamin D
• Thiamin Vitamin E
• Riboflavin
Vitamin K
• Niacin
• Pantothenic Acid
• Biotin
• Vitamin B6
• Folic Acid
• Vitamin B12
Water Soluble Vitamin Functions
• Thiamin (B1)
• Riboflavin (B2)
• Niacin Release energy from
• Vitamin B6 MACROnutrients:
• Folic Acid
• Vitamin B12
• Pantothenic Acid
• Biotin
Vitamin C (ascorbic acid)
Our bodies need vitamin C to keep it in good working condition.
vitamin C helps hold body cells together, aids in wound healing, assists in bone and
tooth formation, and strengthens the blood vessel walls.
Vitamin C is also crucial to the functioning of our immune system, and it helps
improve the absorption and utilization of iron. (Enhances absorption of iron
(protects it from oxidation) – tip: take vitamins with orange juice)
Our bodies cannot make vitamin C and our capacity to store vitamin C is limited.
We must, therefore, take in some daily.
Some conditions have been shown to increase vitamin C requirements:
• environmental stress,
• use of certain drugs (such as oral contraceptives),
• tissue healing of wounds,
• growth (children and pregnant women),
• fever and infection, and
• smoking.
Megadoses of vitamin C can be help prevent or possibly even cure a case of the
common cold. Vitamin C also serves as a powerful antioxidant. It works
synergistically with vitamin E as a free-radical scavenger.
Studies suggest that vitamin C may reduce the risk of certain cancers, heart disease
and cataracts. Recent studies also suggest that the combination of vitamins C and E
in high doses can help reduce the risk of developing Alzheimer’s disease.
Functions of Vitamin C
Vitamin C is required for the synthesis of collagen, an
important structural component of blood vessels, tendons,
ligaments, and bone.
Vitamin C also plays an important role in the synthesis of the
Neurotransmitter, norepinephrine.
Neurotransmitters are critical to brain function and are known
to affect mood.
In addition, vitamin C is required for the synthesis of carnitine
(a small molecule that is essential for the transport of fat to
mitochondria for conversion to energy.
Vitamin C is also a highly effective antioxidant.
Even in small amounts vitamin C can protect proteins, lipids
(fats), carbohydrates, and DNA & RNA from damage by free
radicals that can be generated during normal metabolism as
well as through exposure to toxins and pollutants (e.g.
smoking).
Vitamin C may also be able to regenerate or potentiate other
antioxidants such as vitamin E
Functions of Vitamin C
The argument over megadoses of vitamin C to
prevent or cure the common cold and other
disorders has not been resolved.
Vitamin supplements will not necessarily
provide extra energy, clear up skin problems,
or prevent and cure the common cold, heart
disease, and cancer. Unlike scurvy, these
problems are not the result of a vitamin C
deficiency. What is known is that the only
disease a vitamin will cure is the one caused
by a deficiency of that vitamin.
Sources of Vitamin C
Eating vitamin C-rich foods is the best method to ensure an
adequate intake of this vitamin.
While many common foods contain vitamin C, the best
food sources are citrus fruits. One orange, a kiwi fruit, cup
of grapefruit juice each supply enough vitamin C for one
day.
Vitamin C can be found in fresh fruits and vegetables:
strawberries, peppers, tomatoes, leafy green vegetables and
potatoes.
It is not found in meat or animal products.
Vitamin C is present in some processed foods, too.
Since ascorbic acid is an antioxidant, it doesn’t last long in
the presence of oxygen. This means that once you cut or
peel fruits and vegetables and expose them to air, the
vitamin C content will diminish.
Sources of Vitamin C
Vitamin C intake
UL Men
3000
2000 UL Women
1. Thiamin (B1)
2. Riboflavin (B2)
3. Niacin Coenzymes:
4. Vitamin B6 Catalysts in
5. Folic Acid Biochemical Pathways
6. Vitamin B12
7. Pantothenic Acid
8. Biotin
Thiamin (Vitamin B1)
Thiamin (Vitamin B1) functions as the coenzyme thiamin pyrophosphate (TPP)
in the metabolism of carbohydrate. Thiamin is also needed for healthy muscles
and normal nervous system function and conduction of nerve impulses.
A deficiency of thiamine will cause fatigue and decreased mental alertness. A
severe deficiency will cause a nervous system disorder called beriberi . People
with beriberi may have nerve damage in their hands and feet or heart damage.
Thiamin deficiency causes beriberi, which is frequently seen in parts of the world
where polished (white) rice or unenriched white flour are predominantly eaten.
There are three basic expressions of beriberi : childhood, wet, and dry.
• Childhood beriberi stunts or inhibits growth in infants and children.
• Wet beriberi is the classic form, with swelling due to fluid retention
(edema) in the lower limbs that spreads to the upper body, affecting
the heart and leading to heart failure.
• Dry beriberi affects peripheral nerves, initially causing tingling or
burning sensations in the lower limbs and progressing to nerve
degeneration, muscle wasting and weight loss.
Thiamine-deficiency disease in North America commonly occurs in people
with heavy alcohol consumption.
It is caused by poor food intake and by decreased absorption and increased
excretion caused by alcohol consumption.
Thiamin (Vitamin B1)
Wernicke-Korsakoff syndrome is another thiamine deficiency
disorder. In this case, the brain and nervous system are
affected so that a person has nerve damage and impaired
mental ability. This disease is most commonly found in people
who drink lots of alcohol on a regular basis. Replacing the
deficient thiamine improves the symptoms.