Types of vitamin and minerals , cause of deficiency, RDA / Daily allowances, Sources of vitamin, sources of Minerals

1. VITAMINS &
MINERAL

2. What are vitamins AND MINERLS
?
• They are Micro Nutrients that our body
does not make on its own. Thus we must
obtain them from the foods we eat, or
via vitamin supplements.
 They are essential for providing
good health and are necessary
for many life functions.

3. Causes of vitamin deficiency
• Economic.
• Psycho- social.
• Educational(lack of awareness)
• Chronic diarrhea, intestinal
parasitism.
• Period of high growth rate.
• Convalescence.
• Pregnancy and lactation.
• Stress.
• Increased physical activity.

4. Do I need a multivitamin supplement?
• It does not hurt to get a little to take a
supplement daily to ensure proper nutrition.
• Most of the people are not eating a well
balanced diet and could use the added
nutrition of a multivitamin.

5. What do Multivitamins AND
MINERAL FORMULA contain?
• Fat-soluble vitamins A, D, E;
• Water-soluble vitamins B1, B2, B6,
B12, niacin, pantothenic acid, biotin,
folic acid , and Vitamin C.
• Minerals: zinc, magnesium, copper,
calcium, phosphorus, potassium, iron,
fluoride, magnesium, selenium, zinc
and chromium in it.

7. What does RDA mean?
• Recommended Dietary Allowances
• These are suggested levels of essential
nutrients considered adequate to meet
nutritional needs of healthy individuals.

9. What are antioxidants?
• Defn: Substances that fight off free-radicals in
our bodies.
• Free radicals are compounds within our
bodies that may lead to chronic disease
and/or are involved in cell tissue damage.
• Examples of vitamins that contain antioxidants
are… C, E, and Beta Carotene.

10. What is the difference between fat-soluble and
water-soluble vitamins?
• Fat-soluble are stored in the liver and fatty
tissues. These are not readily excreted
from the body.
• Water-soluble vitamins travel in the blood
and are stored in limited amounts. These
are readily excreted from the body through
urine.

11. What factors should I consider before taking a
vitamin supplement?
• Do you eat foods high in vitamins and
minerals?
• Are you dieting?
• Do you follow the Food Guide Pyramid?
• Do you smoke and/or drink regularly?
• Are you pregnant?
• Are you over 50 years old?
• Are you taking prescription drugs?

12. Stress & Nutrition of Your Body
• Stress can cause your body to excrete
nutrients rather than using them to perform
vital functions.
• Stress can also cause the production of free
radicals which play a role in the development
of cancer, heart disease, and aging.

13. Vitamin A
Vitamin A (retinol) properties
Good for Eyesight, growth, appetite and taste.
Signs of deficiency Night-blindness
RDA 800 micrograms
Good sources Liver, cod liver oil, carrots, green leafy vegetables, egg
yolks, enriched margarine, milk products and yellow
fruits.
Poisoning This vitamin is fat-soluble and so is stored in the body
for a long time, especially in pregnancy. An overdose
may be dangerous.
Destroyed by Fatty acids.

14. Vitamin D
Vitamin D properties
Good for Strong bones and teeth.
Signs of deficiency Unhealthy teeth, osteomalacia (causes weakening of bones), rickets in
children.
RDA 5 micrograms
Good sources
Sunlight (the action of sunlight on the skin allows our
bodies to manufacture vitamin D), cod liver oil,
sardines, herring, salmon, tuna, milk and milk
products.
Poisoning This vitamin is fat-soluble so can accumulate in the body. Overdoses are
dangerous, but there is wide variability in the toxic level, eg 400IU for
children.
Destroyed by Mineral oil.

15. Vitamin C
Vitamin C (ascorbic acid) properties
Good for Immune defense system, protection from viruses and bacteria,
healing wounds, reducing cholesterol, cell lifespan and
preventing scurvy.
Signs of deficiency Tiredness, bleeding gums and slow-healing wounds.
RDA 60mg
Good sources Citrus fruits, kiwi fruit, berries, tomatoes, cauliflower, potatoes,
green leafy vegetables and peppers.
Poisoning Large doses can cause diarrhoea and nausea nausea, eg
2g/day . Some scientists have argued that 1000-5000mg per
day may damage your DNA.
Destroyed by Boiling food, light, smoking and heat.

16. Vitamin B1 (thiamine)
Vitamin B1 (thiamine) properties
Good for Nervous system, digestion, muscles, heart, alcohol-damaged nerve
tissues.
Signs of deficiency Tingling in fingers and toes, confusion, difficulties in maintaining
balance, loss of appetite, exhaustion and weakened powers of
concentration.
RDA 1.4mg
Good sources Liver, yeast, egg yolk, cereal, red meat, nuts and wheat grain.
Poisoning No danger. It dissolves in water, so any excess is passed in urine.
Destroyed by High temperatures, alcohol and coffee.

17. Vitamin B2 (Riboflavin)
Vitamin B2 (riboflavin) properties
Good for
Growth, skin, nails, hair, sensitive lips and tongue,
eyesight, the breakdown of protein, fat and
carbohydrates.
Signs of deficiency Itchy irritated eyes, itchy mucous membranes (nose, mouth, throat) and
cracked corners of lips.
RDA 1.6mg
Good sources Milk, liver, yeast, cheese, green leafy vegetables, fish.
Poisoning No danger. It dissolves in water, so any excess is passed in urine.
Destroyed by Alcohol and light (this is why milk-cartons are better than bottles).

18. Vitamin b3
Niacin (nicotinamide)
Good for
Metabolism and nervous system.
Signs of deficiency Loss of appetite, GI symptoms.
PELLAGRE 3 d’s : dermatitis, diarrhea and dementia.
RDA 12 to 16mg
Good sources Liver, lean meat, whole grain, peas, potatoes and beans.
Poisoning Rare.

19. Vitamin B6 (pyridoxine)
Vitamin B6 (pyridoxine) properties
Good for Preventing skin conditions, nerve problems, helps the body absorb
protein and carbohydrate.
Signs of deficiency Skin inflammation.
RDA 2mg – women taking the contraceptive pill may
need more.
Good sources Fish, bananas, chicken, pork, wholegrains and dried beans.
Poisoning May cause nerve problems in large doses. Evidence is conflicting
about the maximum safe dose, so get medical advice before
exceeding the RDA.
Destroyed by The contraceptive pill, roasted or boiled food, alcohol and
oestrogen (the female hormone).

20. Vitamin B12 (cobalamin)
Vitamin B12 (cobalamin) properties
Good for Making red blood and the formation of the nerves.
Signs of deficiency
Tiredness and fatigue, tingling and numbness in hands/feet,
memory problems and anaemia.
RDA 1 microgram
Good sources
Eggs, shellfish, poultry, meat,liver, milk, cheese and fortified
cereal.
Poisoning No danger. It dissolves in water, so any excess is passed in urine.
Destroyed by Water, sunlight, alcohol, oestrogen and sleeping pills.

21. Folic acid
Folic acid properties
Good for Production of red blood cells. It is essential in the first three
months of pregnancy to prevent birth defects such as spina
bifida, cleft palate or cleft lip.
Signs of deficiency Tiredness due to anaemia and red tongue.
RDA 200 micrograms. Women planning to conceive should take a
daily supplement of 400mcg, continued for the first 12 weeks of
pregnancy.
Good sources Carrots, yeast, liver, egg, yolks, melon, apricots, pumpkin,
avocado, beans, rye and wholewheat and green leafy
vegetables.
Poisoning No danger. It dissolves in water, so any excess is passed in
urine.
Destroyed by Water, sunlight and heat.

22. Vitamin e
TOCOPHEROL
Good for Fighting toxins , improves fertility and vasodilators.
Signs of deficiency Weak muscles and fertility issues.
RDA 10mg.
Good sources Nuts, soybeans, vegetable oil, broccoli, sprouts, spinach and
eggs.
Poisoning Potential effects with warfarin, increase risk of bleeding
Destroyed by Water, sunlight and heat.

23. Vitamin b8
Biotin
Good for Lipid, carbohydrate and protein metabolism.
Hair and nails.
Signs of deficiency Anorexia, nausea, vomiting, glossitis, depression and in
severe cases loss of hair color and alopecia.
RDA 35 to 60mg.
Good sources Yeast, liver, kidney, egg yolk, soya bean, nuts and cereals.
Poisoning Rare.

24. Calcium
Calcium
Good for Strong bones and teeth, nerve function, muscle contraction, immune
system, enzyme activation, transportation in cell membrane and
blood clotting.
Signs of deficiency Poor teeth and brittle bones.
RDA Pre teens and teenagers 800mg
Good sources Milk, cheese, butter, yoghurt and green leafy vegetables.
Poisoning High doses can lead to headaches, stomach pain, high blood
pressure and diarrhea. Excess calcium can be deposited as kidney
and gall bladder stones. It has been linked to an increased risk for
heart attack in recent research.

25. iron
Iron is important for blood and muscles.
Good for
•Haemoglobin and myoglobin,
•Oxygen transportation
•Collagen synthesis,
•Immune functions
•Detoxification of drugs, alcohol, and carcinogens
Signs of deficiency
Anemia, tiredness, irritability, difficulties in concentration, angular
stomatitis and decrease cold tolerance.
RDA
Males 10 to 12mg, post menopausal females 10 to 12mg
Menstruating females 15mg, pregnant females 30 to 60mg,
Lactating females 120 to 240mg
Good sources
Red meat, oily fish, liver, oysters, oat flakes, egg yolk, green leafy
vegetables and nuts..
Poisoning
Constipation, vomiting, nausea ,diarrhea very high doses can be
fatal.

26. magnesium
Good for
Convert energy from food, cell repair, strong bones and teeth
and regulating body temperature.
Signs of deficiency
Muscle spasm, cramps, tremors, weakness, confusion,
insomnia, decrease appetite and also associated with heart
disease, diabetes and high blood pressure.
RDA 300mg.
Good sources Green leafy vegetables, whole grain and nuts.
Poisoning Diarrhea.

27. p0tasium
Good for Body water balance, heart rhythm and muscle function.
Signs of deficiency Rapid or irregular heart beat.
RDA 3500mg
Good sources
Banana, strawberries, fresh orange juice, apricot, prune, potatoes,
green leafy vegetables but over cooking can loose it
Poisoning rare.

28. phosphorus
Good for
Component of bone, teeth and energy molecule ATP, ADP,
AMP and regulates pH .
Signs of deficiency
Rare, loss of appetite, weight and strength.
Bone demineralization.
RDA Adults 700mg, Teens 1250mg.
Good sources Beef, chicken, beans and dairy products.
Poisoning
Diarrhea, hypocalcaemia, vomiting, nausea and abdominal
pain.

29. molybdenum
Good for Control and release of iron.
Signs of deficiency Slow metabolism due to oxygen deficiency.
RDA 15 mcg.
Good sources Beans, liver, cereals, dark green leafy vegetables, legumes and peas,

30. chromium
Good for
Control blood glucose by activating insulin membrane receptor
enabling insulin to promote glucose, amino acid and
triglyceride uptake by cells.
Signs of deficiency Glucose intolerance and hypoglycemia.
RDA 50 to200mcg.
Good sources Beef, whole wheat, chili, potatoes and wheat.
Poisoning Rare.

31. copper
Good for Antioxidant and helps in different enzyme functions.
Signs of deficiency
Increase cholesterol, triglyceride and glucose level,
De pigmentation of skin and hair, anemia and osteoporosis
RDA 1.5 to 3mg
Good sources Potatoes with skin, almonds, walnuts, sunflower seeds and brazil nuts.
Poisoning
Nausea, vomiting and diarrhea.
WILSON’s disease.

32. iodine
Good for Synthesis of thyroid hormone.
Signs of deficiency Goiter, h
RDA 1.5 to 3mg
Good sources Potatoes with skin, almonds, walnuts, sunflower seeds and brazil nuts.
Poisoning
Nausea, vomiting and diarrhea.
WILSON’s disease.

33. maganese
Good for
Cofactor for enzyme of healthy cartilage and bone.
Antioxidant.
Signs of deficiency Poor growth of hair and nail. Weak bone.
RDA 2 to 5mg.
Good sources Nuts, barley and wheat.
Poisoning People with liver failure can have neurological symptoms.

34. selinium
Good for
Healthy liver, antioxidant, require for thyroid hormone
conversion, works synergistically with Vit. E.
Signs of deficiency
Increase risk of heart attacks and several types of cancers includind
prostate and colorectal..
RDA Males 70mcg & Females 55mcg.
Good sources
Meat, chicken, fish, nuts, milk, cheese, garlic, onion, green vegetables
and sunflower seeds.
Poisoning
Rarely occurs; brittle hair, brittle nail and white horizontal
streaks.

35. zinc
Good for
Growth, development, wound healing and to boost immunity.
Powerful antioxidant
Signs of deficiency
Lesions on skin & eyes [white spots], loss of taste & smell, hair loss,
diarrhea, slow healing of wound and growth problem in children.
RDA Males 15mg & Females 12 mg.
Good sources Meat, shell fish, crabs, nuts, milk, brown rice and whole grain.
Poisoning
Metallic taste, stomach cramps, nausea, vomiting and
headach.