Vitamins, Minerals, Antioxidants,

Phytonutrients,
Functional Foods

By Supartono, Nutrition and Health

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 g
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 -

Excess is excreted in Can accumulate to toxic

Unstable to heat and Fairly stable at normal

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

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 g per day

Heat stable up to
100C
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 g 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.