Miacronutrients

Vitamin E is a fat-soluble antioxidant which may help protect cell membranes from reactive oxygen species. Governments recommend 3-15 mg per day.

Although anthocyanins have been shown to have antioxidant properties in vitro, there is no evidence for antioxidant effects in humans after consuming foods rich in anthocyanins. Unlike controlled test-tube conditions, the fate of anthocyanins in vivo shows they are poorly conserved (less than 5%), with most of what is absorbed existing as chemically-modified metabolites that are excreted rapidly

Antioxidant; cosubstrate for some hydroxylation and amidation reactions. Scurvy = hyperkeratosis of hair follicles, psychological manifestations, impaired collagen, bleeding gums, ruptured capillaries. Major food sources: Citrus fruits and juices, noncitrus fruits, broccoli, green peppers. RDA: 90 mg. Studies found that 10 mg/day prevented scurvy, which could likely be found in fresh meat. Primate lineage lost ability to synthesize Vitamin C from glucose 66 million years ago with loss of l-gulonolactone oxidase enzyme.

CO2 transfer/carboxylation reactions for nutrient metabolism and energy production; gene expression. Dermatitis, hypotonia, nervous system dysfunction, alopecia. Major Food Sources: Liver, soybeans, eggs. AI: 30 mcg

Vitamin D (also referred to as “calciferol”) is a fat-soluble vitamin that is naturally present in a few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet (UV) rays from sunlight strike the skin and trigger vitamin D synthesis.

Vitamin D obtained from sun exposure, foods, and supplements is biologically inert and must undergo two hydroxylations in the body for activation. The first hydroxylation, which occurs in the liver, converts vitamin D to 25-hydroxyvitamin D [25(OH)D], also known as “calcidiol.” The second hydroxylation occurs primarily in the kidney and forms the physiologically active 1,25-dihydroxyvitamin D [1,25(OH)2D], also known as “calcitriol”

600 (15 ug)

Nutrient metabolism; energy production; hematopoiesis. Megaloblastic anemia, degeneration of peripheral nerves. Major Food Sources: Animal products, meat, fish, shellfish, poultry, milk. RDA: 2.4 mcg

Copper is a transition metal able to cycle between two redox states,
oxidized Cu(II) and reduced Cu(I)
•Most organisms require copper as a catalytic cofactor for biological
processes such as respiration, iron transport, oxidative stress protection,
pigmentation, and collagen formation
•Copper plays a vital role as a catalytic co-factor for a variety of
metalloenzymes including:
•superoxide dismutase (for protection against free radicals),
•cytochrome c oxidase (mitochondrial electron transport chain),
•tyrosinase (pigmentation)
•lysyl oxidase (collagen maturation)
•Hephaestin (iron efflux out of cells)
•Dietary intakes of copper for adults range from 0.6 to 1.6 mg copper/day, most of which comes from eating foods rich in copper such as seafood, organ meats, nuts, and seeds

One-carbon transfer reactions for nutrient metabolism and energy production; gene expression; purien and pyrimidine synthesis for DNA and RNA; hematopoiesis. Major Food Sources: Green vegetables = spinach, asparagus, and greens; legumes; fortified grain products. RDA: 400 mcg

Iron is pervasive, but particularly rich sources of dietary iron include red meat, oysters, beans, poultry, fish, leaf vegetables, watercress, tofu, and blackstrap molasses. Bread and breakfast cereals are sometimes specifically fortified with iron.

Iron provided by dietary supplements is often found as iron(II) fumarate, although iron(II) sulfate is cheaper and is absorbed equally well. Elemental iron, or reduced iron, despite being absorbed at only one-third to two-thirds the efficiency (relative to iron sulfate), is often added to foods such as breakfast cereals or enriched wheat flour

Electron (hydrogen) transfer reactions for nutrient metabolism and energy production; ADP ribose transfer. Pellagra -- Diarrhea, dermatitis, mental confusion. Major Food Sources: Fish, meats, peanut butter. RDA: 16 mg.

Acyl transfer reactions; acetylation/acylation of proteins, sugars, and other substrates; gene expression. Burning foot syndrome = burning of the feet, neuritis. Major Food Sources: Widespread in foods. AI: 5 mg
Deficiencies are so rare, that most studies do not even study intakes. Toxicity is also extremely rare.

Phytochemicals that are present in the diet, and have been associated to health
benefits, include various groups of polyphenols (anthocyanins, proanthocyanidins, Isoflavones and resveratrol)

Isoflavones are flavonoids belonging to the so-called phytoestrogens and one of the
most investigated polyphenols

Variety of reactions for nutrient metabolism and energy production; gene expression. Dermititis, cheilosis, glossitis, angular stomatitis, nervous system dysfunction. Major Food Sources: Beef, fish, legumes, potato, banana, whole grains. RDA: 1.3 mg

Electron (hydrogen) transfer reactions for nutrient metabolism and energy production. Ariboflavinosis -- Cheilosis, glossitis, angular stomatitis, edema oral cavity, dermatitis. Major Food Sources: Meats, eggs, yougurt, cheese, milk. RDA: 1.3 mg

Dietary selenium comes from meat, nuts, cereals and mushrooms.

Oxidative decarboxylation of α-keto acids, interconversion of phosphoylated sugars, nervous system functions -- Beriberi = Nervous system and cardiac dysfunction. Major food sources = pork, sunflower seeds, legumes. RDA = 1.12mg

Animal products such as meat, fish, shellfish, fowl, eggs, and dairy contain zinc. The concentration of zinc in plants varies with the level in the soil. With adequate zinc in the soil, the food plants that contain the most zinc are wheat (germ and bran) and various seeds, including sesame, poppy, alfalfa, celery, and mustard. Zinc is also found in beans, nuts, almonds, whole grains, pumpkin seeds, sunflower seeds, and blackcurrant.

Stilbenes are a group of polyphenols widely distributed in the plant kingdom, although their presence in the diet is rather occasional. Amongst the stilbenes, resveratrol (3,5,4’-trans-trihydroxystilbene) is by far the most relevant compound.