Transcript Vitamins and Minerals: An In Depth Discussion

Vitamins and Minerals: An In
Depth Discussion
Professor Steven Dion – Salem State College
Sport, Fitness & Leisure Studies
Vitamins
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An early 20th century discovery
 Organic - non caloric compounds that
promote growth and reproduction and help
maintain life and health.
 (13 main vits - A, D, E, K, B’s & C)
Kinds of Vitamins
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Fat Soluble & Water Soluble vitamins.
 Fat-soluble = A, D, E, K
 Water-soluble Vitamins = B complex & C
Properties of Fat-soluble vitamins
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Don’t need to be ingested daily
Years may elapse before showing fat soluble
deficiency
Liver stores vit A and D and K (only in little
amounts)
Vit E is stored throughout the body in fat stores
Transported as part of the lipoproteins in the lymph
fluid
Travel to the liver to be dispersed to various body
tissue
By having a very low fat or fat free diet could cause
fat-soluble vitamin insufficiency.
Hypervitaminosis
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The toxic levels of fat soluble vitamins
 A and D can cause toxic effects - however no
concise research about E and K
 Too much “A” = possible birth defects in pregnant
women - (children) = irritability, dry skin,
swelling of bones, weight loss, and dry itchy skin,
and (adults) = nausea, headache, drowsiness, loss
of hair, diarrhea, loss of calcium in the bones as
well as turn your skin yellowish and orange.
 Too much “D” - kidney damage
Functions of A
“A” (an antioxidant) Active form is retinal
(yellow) and carotene (orange)
 Functions / purposes include - Vision -covers the
skin and tissue wrapped around our organs - some
metabolic actions - too little of vit. A = night
blindness and a build up of Keratin = clouding of
protein over the eyes.
 Keratin - water insoluble protein found in our hair
and nails.
 Beta carotene - (natural pro/ pre vit A derivative)
similar to vit A effects - but it’s water soluble.
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Functions of D
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D - body makes all it needs from the sunlight /
ultra violet rays  Responsible / purpose - bone density - regulates
the absorption and utilization of calcium - and the
mineralization of bone - cell maturation - immune
and disease cell production.
 Too little vit D can lead to osteoporosis - Take
400 International Units each day
Functions of E
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E – (an antioxidant) protects polyunsaturated fats from
being destroyed from oxygen (termed oxidative stress)
Prevents the oxidation of polyunsaturated fatty acids in
membranes and cells = decrease cancer risks
Sources include - oil rich seeds, nuts, germs, grains,
and eggs
High doses of E - topically - decrease scars and taken
internally - decrease fiberistic breasts and act as a blood
thinner, decreases menstrual symptoms.
RDA = 30 International Units (IU) - but 400 - 800 IU
are best for optimum health / disease prevention - but
need to get this much from a natural vit E supplement be sure to eat it with fat to ensure absorption.
Functions of K
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K - blood clotting - regulates blood calcium
levels. - intestinal synthesis from gut flora and
from leafy greens - deficiencies are rare  When you are put on blood thinners to decrease
possibility of heart attacks - this decrease the
synthesis of vit k - but if you have a diet high in
vit k - you can undo the medications role to thin
the blood.
Water-Soluble Vitamins
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The B complex vitamins and vitamin C Act largely as coenzymes - combine with proteins
to assist in the regulation of chemical reactions.
They are easily dissolved in water.
They are directly absorbed into the blood stream,
where they travel freely.
They are not stored in tissues to any great extent excess is excreted
Vitamin C
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Vit C - regulates metabolic functioning and
decreases oxidative stress and synthesis of
connective tissue and vascular function
 Found mainly in plants
 Too much vit C can disturb gastrointestinal and
urinary functions
 Vit C – (Balts Fry) the body becomes saturated at
120 - 220 milligrams of vit c - any excess spills
over into the urine. - 60 milligrams (RDA) is to
little.
B Vitamins
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Vit B complex - animal products
Bacteria in gut makes some B vitamins
Too much B 3 vitamins - cause liver dysfunction's
Too much B 6 causes damage to peripheral nerves
– numbness
Alcohol destroys B 1 thiamin - which may lead to
central nervous system problems associated with
alcoholism.
B12 - only found in animal foods - vegans need to
be wary - leads to anemia and nerve damage.
Folic Acid
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Part of the B complex vitamins
Sources- beans and orange juice - green leafy veg
Purpose / function - decreased arterial disease / cancer
and chronic illnesses.
Take an additional 400 micrograms / day - 400 from
pills - 400 from diet Folic Acid - (foliage - green leafy veggies) decreases chances of heart disease in adults because it
decreases the homocystine levels in the blood. - which
are linked to heart disease.
Antioxidants
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Help slow down the degeneration /
breakdown of human cells - anti rusting
vitamins = A, C, E and the vitamin A
precursor - Beta carotene (one of the
caroteniods found in dark green and orange
vegetables) and selenium.
Vitamin Supplementation
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Suggested to take vitamin supplements
because the RDA of vitamins are to prevent
deficiencies- not in the promotion of
healthy benefits of the vitamins.
 It only takes 200 milligrams of vitamin C to
prevent Scurvy, (abnormal bone growth) but
it takes 1000 milligrams / day to have
beneficial health benefits.
Minerals
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Inorganic, indestructible elements that aid in
physiological functions including - pH levels,
assist in the release of hydrogen ions, through
the acid in urine and carbon dioxide in our
breath.
 Macro minerals - minerals that the body needs
in fairly large amounts.
– calcium, phosphorus, potassium, sulfur, sodium,
chloride, magnesium
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Trace minerals - minerals that the body needs
in only very small amounts.
– iron, manganese, copper and iodine
Iron
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A trace mineral that regulates the amount of red blood
cells and the amount of oxygen the blood holds. The
loss or iron due to excessive bleeding will cause the
individual to loose the ability to produce an ample
amount of oxygen. Sources include = meat and animal
products
Anemia = fewer and smaller red blood cells =
decreasing oxygen production and mobility
Found in dried beans, veggies, cocoa
Eat with vit. C - 100 milligrams with the foods
Vegetarians - less iron = lower amounts of hemoglobin
= lower chances of heart disease due to less clotting
ability of the blood.
Calcium
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Nerve, kidney, muscular, cardiovascular function body regulates it carefully - will draw on huge
reservoir in the bones
Effected by hormone levels and exercise
High protein diets increase the excretion of
calcium
Smoking, alcohol wheat bran fructose (soft
drinks), salt, caffeine, tobacco can interfere with
calcium absorption.
1200 -1500 milligrams / day
Too much has no health effects
Sodium
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Key in normal body functions - slight deviation in
blood levels have drastic effects
Taken in by table salt and excreted sweat
Liking salt- is an addiction - extra salt is not need not used - seen until agriculture - 9000 years ago
Too much salt can cause us to retain fluid - which
can create undo stress on cardiovascular concerns.
Best way to cut down on sodium - cut out
processed foods / snack foods coated in salt and
increase potassium levels (mostly form fruits and
veggies).
Selenium & Recommendations
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Selenium (an antioxidant) - seeds and nuts brazil nuts - 200 micrograms / day.
Additional Recommendations:
 1. Eat more fruits and veggies
 2. Take a supplement pill - synthetic is fine try to get a natural vit E supplement
 3. No need for Multi-day mineral - you get
enough in the normal diet