Vitamins & Minerals

Nooshin Alizadeh-Pasdar,

PhD, RD

2

B-Vitamins - Introduction

B VITAMINS - Thiamin, Riboflavin, Niacin,

B6, Folate, B12

Most rich sources can be found in germ,

bran & husk layers of grains, which are

removed in the milling of grains

enrichment of grain products (e.g. flour,

breakfast cereals) with thiamin, riboflavin,

niacin, folate (all B vitamins) and iron

3

B-Vitamins – Thiamin (B1)- It helps the body to transform sugars into usable energy.- It is important for optimal function of brain, heart, and

nervous system.

Losses During Food Preparation prolonged cooking in water &/or adding baking soda to

water losses of thiamin microwave or steam = good preparation method

Animal Foods Plant Foods

pork, ham

organ meats

enriched grains & products (flours, breakfast cereals)

sunflower seeds, peanuts, legumes

whole grains, wheat germ, bran

4

B-Vitamins - Thiamin (B1)

FoodThiamin

(mg/100g)Food

Thiamin (mg/100g)

Oatmeal 0.55 Apples 0.04

Brown rice 0.29 Oranges 0.10

White rice 0.07 Beef 0.08

Whole wheat grain 0.55 Veal 0.18

White wheat grain 0.06 Salmon 0.17

Asparagus 0.18 Heart, veal 0.60

Peas, green 0.32 Cheese 0.05

Brewer’s yeast 15.6 Eggs 0.12

5

B-Vitamins - Thiamin (B1)

Procedure Food Loss (%)

Convection cooking Meats 25-85

Baking Bread 5-35

Heating with water Vegetables 0-60

Pasteurization Milk 9-20

Spray drying Milk ~10

Canning Milk ~40

Room temperature storage Fruits, vegetables 0-20

6

B-Vitamins – Riboflavin (B2)

- It helps the body to transform sugars into usable energy, while helping metabolism of fats and proteins.

- It is needed for the proper use of other vitamins.

Losses During Food Preparation riboflavin is stable to heat, but destroyed by light &

irradiation; opaque milk containers protect riboflavin from degradation

Animal Foods Plant Foods

milk & milk products (~50% of intake)

meat, fish, poultry (e.g., ground beef, liver, oysters)

enriched grains & products (e.g., flours, breakfast cereals, breads), whole grains

dark green vegetables, mushrooms

fortified plant-based beverages

7

B-Vitamins – Niacin (B3)

- It is important in producing energy from macronutrients & the storage form of carbohydrates in liver and muscle.

- It contributes to the health of skin, nervous, & digestive system by its involvement in calcium and fatty acid metabolism.

~50% from diet and ~50% obtained from conversion of excess Tryptophan

Losses During Food Preparation lost into cooking water, little lost to heat

Animal Foods Plant Foods

beef liver

Chicken

Tuna, Halibut, Salmon

Whole grains, wheat bran, enriched grains & products (breakfast cereals, flours)

Mushrooms, nuts, asparagus, leafy green vegetables

8

Pharmacological doses of nicotinic acid can have a drug-like effect on the nervous system causing dilation of blood capillaries in skin that results in the skin reddening – “niacin flush”

can experience painful tingling, especially in the extremities

advantage – pharmacological doses (1-3 g) used in the management of atherosclerosis causing a decrease in LDL cholesterol and an increase in HDL

disadvantage – may damage liver, heart, and cause ulcers

B-Vitamins - Niacin (B3)

9

B-Vitamins – Panthothenic acid (B5)

It is important in the release of energy from macronutrients, synthesis of fatty acids, cholesterol, & cell membrane.

Sources: fish, poultry, whole grains, yoghurt, legumes

Supplementation is not necessary/recommended.

10

B-Vitamins - Vitamin B6

- It is important in the synthesis of proteins or conversion of amino acids to sugars when needed. Also, helps with transforming glycogen to usable glucose.

- Healthy immune system need B6 since it helps

synthesis of serotonin and other chemical messengers in our brain.

- Sources: fish, poultry, meats, banana, avocados, unrefined whole wheat foods

11

VITAMIN B6 TOXICITY first reported in 1983 when treating Pre

Menstrual Syndrome (PMS) women taking supplements of vitamin B-6

at 2g/day for 2 months symptoms = loss of neurological

coordination; numb feet, hands & mouth supplementation needs to be supervised

by a health care professional and is a questionable treatment of PMS

B-Vitamins - Vitamin B6

12

B-Vitamins - Vitamin B6

Sources: beef liver, turkey, pork, fish, legumes, whole grains, green leafy veggies, fruit (e.g. banana, cantaloupe, watermelon), seeds, potatoes, squash; animal sources more readily absorbable than plant sources

Losses During Food Preparation

vitamin B6 decreases with milling of grains and

exposure to light, oxidation, high temperatures

13

B-Vitamins - Folate It is important for cell reproduction and formation of

hemoglobin in our red blood cells which is responsible for carrying oxygen.

If not enough is consumed during pregnancy, neural tube defect occurs.

folate in foods is ~50% absorbed folate found in foods; folic acid found in supplements

and fortified foods folic acid is ~1.7 times more bioavailable than folate in

foods Toxicity is very rare; can exit from body in bile excretion;

likeliest cause – supplement use excess folate intake can mask a vitamin B12 deficiency

14

B-Vitamins - Folate

Sources: beef liver, fish, legumes, fresh dark green leafy vegetables (e.g. spinach, broccoli, asparagus, parsley), dark orange vegetables (e.g. squash), fresh fruits, orange juice, fortified grain products, legumes

Losses During Food Preparation very susceptible to heat, oxidation, prolonged

storage, food processing methods, ~1/2 lost in food preparation

choose raw salads, fresh vegetables and fruits as good sources of folate

15

B-Vitamins - Folate

FoodFolate

(g/100g)Food

Folate (g/100g)

Milk 5-12 Wheat, whole 30-55

Cheese 20 Wheat bran 80

Beef 5-18 Eggs 70

Beef liver 140—1070 Asparagus 70-175

Chicken liver 1810 Beans 70

Tuna 15 Broccoli 180

Corn 35 Soybeans 360

Polished rice 15 Tomatoes 5-30

Unpolished rice 25 Bananas 30

16

Healthy blood cell and nerve cell formation, DNA, and amino acid production require B12.

Sources: only found in animal foods; most nutrient-dense sources: clams, oysters, organ meats, beef, eggs; fortified sources (e.g. fortified soy or other plant-based drinks and breakfast cereals)

Losses During Food Preparation microwaves destroy vitamin B12

B-Vitamins - Vitamin B12

17

B-Vitamins - Vitamin B12

FoodB12

(g/100g)Food

B12 (g/100g)

Beef 1.94-3.64 Salmon 3.2

Beef liver 69-122 Tuna 2.8

Beef kidney

38.3 Trout 7.8

Chicken 0.32 Clams 19.1

Ham 0.8 Lobster 1.28

Pork 0.55 Shrimp 1.9

Turkey 0.38 Eggs, whole 1.26

milk 0.36 Eggs, whites 0.09

Cheeses 0.36-1.71 Egg yolk 9.26

Yogurt 0.06-0.62 Vegetables, grains, fruits 0

18

Vitamin C It is important in formation of tissues vital for body

structure, e.g., collagen, bones, muscles as well hemoglobin, nervous system hormones, and immune system.

Sources: citrus fruits, pepper, broccoli, fortified drinks

Losses During Food Preparation easily lost in processing & cooking, lost with

excessive heat, losses with prolonged exposure of cut surfaces to air, exposure to baking soda in cooking

Supplementation: no benefit is supported; high doses may cause side effects such as diarrhea and increases risk of kidney stones.

19

Vitamin A & Beta-carotene It is important for optimal vision, maintaining healthy

skin and internal surfaces such as respiratory and gastrointestinal areas, healthy immune system, reproduction and lactation.

Sources: organ meats, fish, egg yolk, fruits and vegetables (beta-carotene: yellow-orange pigments)

Supplementation can help with slowing down the progression on eye degeneration in old age but might increase risk of lung cancer is smokers.

20

Vitamin D It is important in immune function, nervous nervous

system, muscles, skin, reproduction Sources: egg yolks, liver & fish oils (watch out for

supplements; they can contain very high levels), fortified milk,

Losses During Food Preparation relatively stable to heat, storage and processing Toxicity: calcium deposits in soft tissue in children

(via supplements), abnormally high levels of calcium in blood in adults which causes irreversible kidney and heart damage due to Calcium deposits into soft tissues

21

FoodVitamin D (IU/100g)

FoodVitamin D (IU/100g)

Cow’s milk 0.3-54 Sardine 1,500

Human milk 0-10 Salmon 220-440

Butter 35 Shrimp 150

Cheese 12 Beef liver 8-40

Cream 50 Chicken liver 50-65

Eggs 28 Beef 13

Cod 85 Pork 84

Cod liver oil 10,000 Poultry 80

Herring 330 Cabbage 0.2

Herring liver oil 140,000 Corn oil 9

Macakarel 120 Spinach 0.2

22

Vitamin E It is important as antioxidant, blood coagulation, nervous

and immune system. Sources: plant oils: corn oil, wheat germ oil, sunflower

seed oil, safflower oil, soybean oil, almond oil, peanut butter, sunflower seeds, nuts, whole grains

Losses During Food Preparation vitamin E is readily destroyed by heat (e.g. deep frying,

processing of foods), or when exposed to oxygen, metals or light; store vitamin E-rich oils in cool, dark cupboards

Toxicity: relatively non-toxic (even as a fat-soluble nutrient), wide safety range, % absorption inverse to intake. vitamin E (usually supplemental levels) can augment effects of anticoagulants (e.g. aspirin, warfarin) to cause uncontrolled bleeding

23

Vitamin K It is important for blood clotting, bone formation Sources: synthesized in colon by bacteria, green

leafy vegetables (e.g. kale, spinach), peas, broccoli, green beans, liver, eggs, milk (cow, not soy)

Losses During Food Preparation resistant to losses in cooking Toxicity: excessive vitamin K can hinder effects of

anti-coagulant drugs; symptoms: RBC hemolysis, jaundice, brain damage