Minerals and Vitamin

  - The way that the vitamins and minerals digested, absorbed 

 - Functions of vitamins and minerals

- Food source for vitamins and minerals

?            Vitamins and minerals are organic compounds of carbon, hydrogen, oxygen and nitrogen or other elements that are needed or normal metabolism, growth, and development , they re needed only in small quantities, they re referred as macronutrients.   The body can t produce it, so they must be consumed in the diet. 

Classification of Vitamins

Water-soluble vitamins are absorbed into the bloodstream directly

and move freely within cells. Because storage of these vitamins in

the body is limited, they must be consumed daily in the diet. When

excess amounts are consumed, they re excreted in urine.

Examples of water-soluble vitamins are:

ü        vitamin B1 (thiamine)

ü        vitamin B2 (riboflavin)

ü        vitamin B3 (niacin)

ü        vitamin B6 (pyridoxine)

ü        vitamin B12 (cobalamin)

ü        vitamin C (ascorbic acid)

ü        biotin

ü        folate (folic acid)

ü       pantothenic acid.

Fat-soluble vitamins are absorbed with fat into the lymphatic

system and the bloodstream. Once in the bloodstream,

these vitamins need to attach to lipoproteins to be transported.

Excess amounts of fat-soluble vitamins are stored in the

liver and adipose tissue; therefore, these vitamins don t need to be consumed daily in the diet.

The fat-soluble vitamins are:

ü        vitamin A (retinol)

ü        vitamin D (calciferol)

ü        vitamin E (tocopherol)

ü        vitamin K (menadione).

Vitamins have four main functions:

ü      . Antioxidant 

ü      . Coenzymes

ü      . Food additive

ü      . Pharmacologica gents. 

Vitamins can be found in all the major food groups:

 Bread, cereal, rice, and pasta may be enriched with niacin, riboflavin, and thiamine and fortified with folic acid. Whole-grain items also contain vitamin E.  fruit juices, particularly orange and grapefruit juices, are high in vitamin C and beta-carotene and are also significant sources of folate. Some juices are also fortified with calcium.

Juices that contain 100% fruit juice are recommended.

 Vegetables are good sources of beta-carotene, vitamin C, folic

acid, and vitamin K. Because cooking and soaking can destroy vitamins, minimal preparation of vegetables is recommended.

Milk, yogurt, and cheese may contain riboflavin, some B vitamins, and vitamins A and D

 Meat contains niacin, riboflavin, and vitamins 86 and B12; pork is also rich in thiamine. Dry beans contain folate, nuts and seeds supply vitamin E, and eggs axe good sources of vitamin A.

Vegetable oils supply vitamin E. Margarine contains vitamins A, D, and E.