Micronutrients s You List of Micronutrients alphacarotene betacryptoxanthin

Micronutrients ‘s You

List of Micronutrients alpha-carotene beta-cryptoxanthin biotin calcium carotenoids choline chromium coenzyme Q copper cysteine enzymes fiber, dietary flavonoids folate glutamine iodine iron lipoic acid lutein and zeaxanthin lycopene magnesium manganese niacin-B 3 omega-3 fatty acids pantothenic acid - B 5 phosphorus potassium riboflavin-B 2 selenium thiamin-B 1 vitamin A vitamin B 12 vitamin B 6 vitamin C vitamin D vitamin E vitamin K zinc

Essential for a Reason 1. Growth and Development 2. Immune Function 3. Energy Oxygen Transport Body Function Regulation

Growth and Development Trace Mineral: Iodide (I) Trace Mineral: Manganese (Mn) Calcium Phosphorus Vitamin D Vitamin A Magnesium

Trace Mineral: Iodide (I) Functions – Thyroid hormones – Help regulate metabolic rate – Promote growth and development Deficiency – Goiter – enlarged thyroid gland – Cretinism – found in infants, stunting/ poor growth and development (Europe, Africa, Latin America, Asia)

Trace Mineral: Manganese Function – Needed by some enzymes – Bone formation Sources – Nuts, rice, oats, whole grains, beans and leafy vegetables

Calcium Functions Forming and maintaining bone Blood clotting Muscle contraction Nerve transmission Maintain blood pressure Upper level – >2500 mg/day Kidney stones, irritability, headache, kidney failure, soft – tissue calcification, decrease absorption of other minerals

Phosphorus Functions Component bone and teeth DNA and RNA ATP Phospholipids High phosphorus intake plus low calcium intake (soft drinks vs. milk) = Creates Bone loss

Vitamin D Function – Maintain normal calcium and phosphorus in blood Regulates absorption in small intestine Regulates calcium excretion via kidney Bone remodeling Deficiency – Rickets - Infants and children - Bowed legs – Osteomalacia - Adult deficiency - Often in those with kidney and liver disease

Vitamin A Function Vision Gene transcription Immune function Embryonic development and reproduction Bone metabolism Haematopoiesis Skin and cellular health Antioxidant activity Sources: Liver, Carrots, Broccoli, Sweet Potato, Collard Greens, Cantaloupe, Egg, Pea, Mango…

Magnesium Functions – – – Nerve and heart function (Smooth Blood Circulation) Structural role in bones Relax muscles Promotes resistance to tooth decay Synthesis DNA and protein Synthesis of Vitamin D in liver Symptoms Indicating Deficiency Muscle weakness, tremor, or spasm Heart arrhythmia, irregular contraction Increased heart rate Softening and weakening of bone Imbalanced blood sugar levels Headaches Elevated blood pressure Food. Cals%Daily Value Pumpkin Seeds 47. 7% Spinach 39. 1% Swiss Chard 37. 6% Soybeans 36. 9% Sesame Seeds 31. 5% Black Beans 30. 1% Sunflower Seeds 28. 4% Cashews 25%

Immune Function Vitamin B-6 Iron Zinc Copper

Vitamin B-6 Function – – Metabolism of amino acids and proteins Synthesis of neurotransmitters Synthesis of hemoglobin Synthesis of white blood cells Deficiency – – – – Depression Skin disorders Microcytic anemia Impaired immune system Toxicity – Nerve damage

Iron + Function – – – Part of hemoglobin in RBC Part of myoglobin in muscle cells Energy production Brain and immune function Drug detoxification in the liver Symptoms of deficiency = Increased Mineral Bioavailability – – – Pale skin Fatigue Poor temperature regulation Loss of appetite Apathy Decrease learning ability

Zinc Functions – – – DNA synthesis and function Protein metabolism Immune system Development of sexual organs and bones Storage, release and function of insulin Deficiency – Adult Rash, diarrhea, lack of appetite, reduced sense of taste and smell and hair loss – Children Effects growth, sexual development and learning ability Toxicity – Can interfere with copper metabolism

Copper Function – – – Synthesis of hemoglobin Release of stored iron Defense against free radicals Immune system function Blood clotting Blood lipoprotein metabolism Phytates, fiber, zinc and iron supplements can effect copper absorption Deficiency – – – Anemia Low white blood cell count Bone loss Poor growth Some forms of cardiovascular disease

Energy Thiamin (B-1) Riboflavin (B-2) Pantothenic Acid

Thiamin (B-1) Function – Release energy from carbohydrates – Helps make RNA, DNA and neurotransmitter Deficiency – Beri-beri – Weakness, irritability, poor coordination, muscle pain, edema and enlarged heart

Riboflavin (B-2) Function – Involved in energy yielding pathways Deficiency Inflammation of mouth and tongue Dermatitis- inflammation of the skin Cheilosis- an inflammatory lesion at the labial commissure, or corner of the mouth. Confusion

Pantothenic Acid Function - Release of energy from carbohydrate, fat and protein Widespread in food Deficiency rare