1. Vitamins & Minerals
Nooshin Alizadeh-Pasdar,
PhD, RD

2. 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. 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. 4
B-Vitamins - Thiamin (B1)
Food
Thiamin
(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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 15
B-Vitamins - Folate
Food
Folate
(µg/100g)
Food
Folate
(µg/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. 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. 17
B-Vitamins - Vitamin B12
Food
B12
(µg/100g)
Food
B12
(µg/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. 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. 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. 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. 21
Food
Vitamin D
(IU/100g)
Food
Vitamin 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. 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. 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