1. Vitamins and Minerals
Back to Basics

2. What’s a Vitamin?
Vitamins are essential nutrients your body needs in
small amounts to grow, reproduce and maintain
good health.
Vitamins are
categorized as
either fat soluble
or water soluble.

3. Fat-soluble
vitamins
need fat to
be absorbed
in the body.
Water-soluble
vitamins are
absorbed in
water (or the
blood stream).

4. Fat Soluble vs. Water Soluble
Fat Soluble Water Soluble
Storage Liver and fat cells Limited storage
Excretion Tends to remain stored Excess removed in urine
Toxicity Likely if excess
supplements are taken
Possible when supplements
are taken
Deficiency Develop over months/years Can develop in weeks or
months

5. Vitamins and Their
Common Names
Vitamin A = Retinol
Vitamin B1 = Thiamin
Vitamin B2 = Riboflavin
Vitamin B3 = Niacin
Vitamin B5 = Pantothenic Acid
Vitamin B6 = Pyridoxine
Vitamin B9 = Folic Acid (Folate)
Vitamin B12 = Cobalamin
Vitamin C = Ascorbate
Vitamin H = Biotin

6. What Foods Have
Which Vitamins?

7. What Foods Have
Which Vitamins?
Carrots
Sweet
potatoes
Winter (butternut)
(Romaine)
lettuce
Dark leafy
greens
Vitamin A is important for
normal vision, the immune
system and reproduction. It
also helps many organs
function properly.

8. What Foods Have
Which Vitamins?
Nuts and
Seeds
Fish
Beef and Lamb Eggs
Avocado
Poultry
Vitamin B is important for
converting our food into fuel
and allowing us to stay
energized throughout the day.

9. What Foods Have
Which Vitamins?
Bell
Peppers
Strawberries Broccoli
Dark Leafy
Greens
Kiwi
Vitamin C is important for
protection against immune
system deficiencies, CVD,
prenatal health problems, eye
disease and skin wrinkling.

10. What Foods Have
Which Vitamins?
Fortified
Cereals
Oily Fish
Fortified Dairy
Tofu
Mushroom
s
Pork
Vitamin D is important for
controlling the amount of Ca
and P in our bodies, which
keep our bones, teeth and
muscles healthy.

11. What Foods Have
Which Vitamins?
(Sunflower)
Seeds
Avocado
Shellfish (shrimp)
Nuts
(Almonds)
Dark leafy
greens
Vitamin E is important for
the formation of RBCs and
helps the widen blood vessels
to prevent blood clots.

12. Basil
What Foods Have
Which Vitamins?
Dark leafy
greens
Scallions
Brussels
Sprouts
Chili Powder
Asparagus
Vitamin K is important for blood
coagulation, bone mineralization
and cell growth.

13. Common Vitamin Deficiencies
42% of
Americans are
Vitamin D
deficient.
Symptoms include:
 Muscle weakness
 Bone loss
 Increased risk of fractures
**Plays an important role in
calcium absorption

14. Common Vitamin Deficiencies
 Vitamin A plays an important role in
vision
 Eyes need Vitamin A to nourish the
cornea and stay properly lubricated
 Deficiency can lead to night
blindness

15. Common Vitamin Deficiencies
 Vitamin B12 deficiencies becoming
more common in vegetarians/vegans
 May need supplementation after
weight loss surgery or with GI
disorders
 Severe symptoms include:
 Numbness in extremities
 Anemia
 Swollen, inflamed tongue
 Memory loss and paranoia
 Hallucinations
 Extreme neurological problems

16. Common Vitamin Deficiencies
 Folate is vital for:
 Helping RBCs divide and increase
in adequate numbers
 Reducing risk of neural tube
defects
o Spina bifida
o Anencephaly
 Converting Vitamin B12 to its
active form
** Find folate in enriched grains!

17. What’s a Mineral?
Minerals are inorganic elements needed in small
amounts to facilitate normal body functions such as
food metabolism, energy production and cell repair.
They also make up important structures in your body
such as bones and they are found in tissues and
hormones.
They are categorized as major or trace.

18. Major vs. Trace Minerals
Major Trace
Calcium Iron
Phosphorus Zinc
Potassium Copper
Sulfur Iodine
Sodium
Chloride
Magnesium

19. What Foods Have Which
Minerals?

20. Which Foods Have
Which Minerals?
Calcium is necessary for the growth and maintenance of strong teeth and bones, nerve
signaling, muscle contraction, and secretion of certain hormones and enzymes.
Dark leafy
greens
Dairy
products
Almonds
Canned
Sardines

21. Which Foods Have
Which Minerals?
Phosphorus is required for proper cell functioning, regulation of calcium and for
making ATP (a molecule which provides energy to our cells).
Sunflower
Seeds
Romano
Scallops
Brazil Nuts

22. Which Foods Have
Which Minerals?
Potassium helps maintain fluid and electrolyte balance in the body.
Cooked
Spinach
Baked
Potato
Dried
Apricots
Bananas

23. Which Foods Have
Which Minerals?
Sulfur helps resist bacteria and protects against toxic substances. It is necessary for
proper development of connective tissue and helps the skin maintain structural integrity.
Eggs
Cruciferous
Vegetables
Onion and
Garlic
Meat

24. Which Foods Have
Which Minerals?
Sodium is necessary for maintaining proper blood pressure and for providing channels of
nerve signaling.
Sauces and Dressings
Cured Meats
Canned Soup
Processed Foods

25. Which Foods Have
Which Minerals?
Chloride is needed to keep the proper balance of body fluids and it is an essential part
of digestive (stomach) juices.
Table Salt
Tomatoes
Celery
Olives

26. Which Foods Have
Which Minerals?
Magnesium is required for maintaining normal muscle and nerve function, keeping a
healthy immune system, maintaining heart rhythm and building strong bones.
Pumpkin Seeds
Dark Chocolate
Dark leafy
greens
Lentils and
Beans

27. Which Foods Have
Which Minerals?
Iron is used to transport oxygen to all parts of the body.
Pumpkin Seeds
Dark Chocolate
Spinach
Shellfish

28. Which Foods Have
Which Minerals?
Copper is needed for bone and connective tissue production and to help form RBCs.
Oysters
Sunflower Seeds Kale
Cashews

29. Which Foods Have
Which Minerals?
Iodine is essential for the production of thyroid hormones that regulate growth and
metabolism.
Baked
Potato
Cod
Milk
Iodized Salt

30. Common Mineral Deficiencies
Anemia occurs when your RBC count is lower than normal. Iron
deficiency anemia is the most common type of anemia, occurring when
your body doesn’t have enough iron.
CAUSES:
 Inadequate iron intake
 Pregnancy or blood loss due
to menstruation
 Internal bleeding
 Inability to absorb iron
SYMPTOMS:
 Fatigue and headaches
 Pale Skin and brittle nails
 Tingling or cold extremities
 Shortness of breath and dizziness
 Tongue swelling or soreness

31. Common Mineral Deficiencies
CAUSES:
 Natural aging process
 Menopause
 Hyperparathyroidism
 Malnutrition and malabsorption
 Low levels of Vitamin D
 Hyperkalemia
SYMPTOMS:
 Osteoporosis
 Confusion, memory loss, hallucinations, depression
 Weak and brittle nails
 Muscle cramps and spasms
 Numbness in face and extremities
= deficiency of calcium in bloodstream

32. Common Mineral Deficiencies
= deficiency of potassium in bloodstream
CAUSES:
 Chronic kidney disease
 Diabetic ketoacidosis
 Diarrhea
 Excessive alcohol use
SYMPTOMS: (Patients are often asymptomatic; presenting symptoms are often
from the underlying cause of hypokalemia rather than the hypokalemia itself)
 Weakness and fatigue
 Muscle cramps and pain
 Worsening diabetes control or polyuria
 Palpitations
 Psychological symptoms such as hallucinations and depression
 Excessive sweating
 Folic acid deficiency
 Use of laxatives or diuretics

33. Foods in the Diet vs. Supplements
Nutritional needs should be met primarily through a whole
food diet:
 Essential fiber
 Disease prevention
 Greater, more complex nutrition
 i.e. an orange has Vitamin C + beta carotene + calcium
 Protective substances
 Phytochemicals and antioxidants

34. Foods in the Diet vs. Supplements
Dietary supplements may be appropriate if you:
 Are a woman who is or may become pregnant
 Prenatal supplement with iron, Folic acid
 Are an older adult
 Vitamin B-12, Vitamin D
 Don’t eat well or consume less than 1,600 calories a day
 Eat a vegan or vegetarian diet
 Have a medical condition that affects how your body absorbs nutrients
 Had surgery on your digestive tract

35. Questions?