Vitamins

1
Vitamins

• Chapter 6

2
Vitamins

• Essential organic substances
• Needed in minute amounts
• Activate highly specific metabolic functions in
  the body
  
• Usually do not become part of the product they
  create

3
Vitamins

• History
• Greeks Night Blindness
• Scurvy Military / Sea travel
• Beriberi (Nerve Disease) 1911 Cured by Casmir
  Funk isolated thiamine from rice.
  

4
Vitamins

• Accessory nutrients
• Supply no energy
• Form no structures
• No substantial mass
• Deficiencies can be very dangerous however, some
  may become toxic in excess.

5
Vitamins

• Most vitamins must be consumed (Preformed
  Vitamin)
  
• Some may be synthesized by the body using
  precursors or Pro-Vitamins

6
There is no advantage to consuming vitamins in
food vs. supplement form!Unless they are not in
an absorbable form
7
Classification of Vitamins

• Fat Soluble
• Stored in liver and adipose
• Body has no way of removing them until used.
• Vitamins A,D,E, K

8
Vitamin Toxicity

• Often takes years
• Often brought on by consuming mega dose
  supplements
  
• Can be very harmful

9
Classification of Vitamins

• Water Soluble
• Not stored in tissues
• Excess voided in urine
• Vitamin C, B1 (thiamine), B2 (niacin), B6
  (pyridoxine), B12 (cobalt), pantothenic acid,
  folic acid, biotin.
  

10
Where do Vitamins come from?

• Ingested
• Most vitamins originate from plant sources
  (except B12) as byproducts of photosynthesis.
  
• Synthesized (via pro-vitamins)
• Carotene ? Vitamin A
• Ultraviolet light ? Vitamin D

11
Recommended Intake

• Body only requires a very small amount of each.
• ?g / mg annually
• Usually supplied easily by diet.
• Body requires only about 12 oz. Of vitamins from
  the 1820 lbs. Of food consumed annually!

12
Vitamin Supplements

• Over 70 million people
• Average cost of 65 / year
• Often taken in mega doses (10X RDA).
• 1000 people / year Over Dose
• 4.2 billion dollars

13
What do Vitamins do?

• Perform diverse functions!
• Most evident in metabolic reactions tissue
  synthesis
  
• Active people do not need more vitamins, however!

14
Vitamins and Exercise

• A well balanced diet will provide plenty of
  vitamins for active individuals!
  
• Active people require NO MORE vitamins than
  sedentary people!

15
What is an Antioxidant

• Vitamins C E beta carotene
• Counter effects of free radicals

16
Free Radicals ?

• Formed by extra O2 molecules from metabolism.
• 2-5 of O2 forms HIGHLY reactive molecules
  containing at least one unpaired electron in its
  outer valence shell.

17
Free Radicals

• Free radicals may damage cell membranes, or
  change chemicals in the body into carcinogens.
  
• May also increase oxidation of LDL-C ? CAD

18
Sources of Antioxidants

• Beta Carotene
• Carrots, dark-green leafy vegetables, Broccoli,
  sweet potatoes, cantaloupe, papaya

19
Sources of Antioxidants

• Vitamin C
• Citrus fruit, cabbage, broccoli, turnip greens,
  cantaloupe.
  
• Vitamin E
• Vegetable oils, wheat germ, whole grain bread
  cereals, dried beans, and green leafy vegetables.

20
Phytochemicals

• Natural detoxifying agents found in most foods
  containing antioxidants (carotenoids).
  
• Supplementation of ?-Carotene Vitamin A alone
  did not ? Cancer or CAD incidence.
  

21
Folic Acid B6

• ? risk of heart disease
• ? damage to lining of arteries
• ? incidence of blood clots
• ? growth of SM lining arteries
• Found in DGLV, WGBC, nuts, seeds, beans, OJ.

22
Advantages of Supplementation?

• Research has shown no increase in exercise
  performance with vitamin intakes above RDA !!!
  
• Low dose supplementation MAY provide protection
  against some diseases???

23
Mega-Dose vitamin supplements are NEVER
recommended!
24
Minerals

• Chapter 7

25
Minerals

• Compose 4 of bodys mass
• Mostly metallic elements
• Found in enzymes, hormones, vitamins, bone,
  intracellular fluids.

26
Minerals

• Major Minerals
• 100 mg / day required
• (Na, K, Ca, P, Mg, S, Cl)
• Trace Minerals
• (Fe, Zn, Cu, Se, I, Fl, Cr, Mo, Mn)

27
Bioavalability

• Some minerals are competitively absorbed.
• Ca ? Fe Mg absorption
• Zn ? Cu absorption
• Vitamin Mineral Interaction
• Vitamin C ? Fe absorption
• Vitamin D ? Ca absorption

28
Bioavailability

• Fiber Mineral Interaction
• Fibrous Compounds
• Phytate (grains, coffee)
• Oxalate (spinach, chocolate, tea, and coffee)
• Ca, Zn, Mg, Fe bind to these compounds and are
  excreted in feces and urine.

29
Minerals

• Where do they come from?
• Earth?Plants?Animals
• More concentrated in animals sources

30
Minerals

• Often become incorporated into structures and
  working chemicals of the body .
  

31
Functions

• Provide structure to formation of bone teeth
• Functional role in maintaining
• Normal heart rhythm
• Muscle contractility
• Nerve conduction
• Acid-Base balance of body fluid

32
Functions

• Play regulatory role in cellular metabolism are
  important parts of enzymes and hormones.

33
Recommended Intake

• Usually sufficient in diet
• Exceptions
• Iodine in some parts of world (Easily corrected
  by Iodized salt)
  
• Iron and Calcium (especially in females)

34
Calcium

• Most abundant mineral _at_ 1400 g / 1.5 2 of BW
• Bone Structure (Hydroxyapatite)
• Muscle contraction
• Nerve conduction
• Enzymes, clotting, fluid balance

35
Osteoporosis

• Brittle bones result of inadequate calcium
  intake.
  
• 75 of all adults (especially females) do not get
  sufficient Ca in diet.
  
• Caused by body drawing Ca from bones to sustain
  cellular function.

36
Osteoporosis

• 25 women 65 will suffer a spontaneous
  fracture.
  
• Bone loss ? by lack of estrogen.
• After menopause women lose 1-3 of BMD per year
  !!!

37
Osteoporosis

• Preventable disease (Dont forget genetics?)
• Increased Ca intake
• Estrogen replacement therapy (Risks?)
• Weight bearing exercise

38
Iron

• 80 contained in Heme molecules (hemoglobin
  myoglobin).
  
• 5 in cytochromes catalyze energy transfer in
  mitochondria (transfer H).
  
• 15-20 stored in liver and spleen, and bone
  marrow.

39
Iron

• 30 50 of American women of child bearing age
  are iron deficient.
  
• Leads to Iron Deficiency Anemia (? Hemoglobin)
• Easily correctable with supplements or diet
  changes.

40
Iron Bioavailability

• Plant 2-20 absorbed
• Animal 10-35 absorbed
• Absorption increased (2-3X) with concomitant
  Vitamin C intake

41
Magnesium

• Important to ? intake with ? Ca intake
  (supplements).
  
• ? Ca inhibits absorption of Mg
• Found in whole grain products, popcorn, sunflower
  seeds, legumes, vegetables.

42
Sodium

• Modulates fluid exchange establishes electrical
  gradients across cell membranes.
  
• ? intake may induce hypertension in some
  individuals
  
• ? arterial tone ? peripheral resistance
• ? fluid volume
• Treated with ?Na diet and diuretics

43
Minerals Exercise

• Mineral loss exasperated by heat.
• Heat Cramps imbalance of fluid electrolytes
• Heat Exhaustion Loss of blood volume
  ineffective circulatory adjustments
  
• Heat Stroke failure of heat regulating
  mechanisms excessive ? body temp. Circulatory
  collapse.

44
Minerals Exercise

• May loose up to 5kg of water and 8 g of minerals
• Easily replaced with proper diet.
• Sports Drinks are unnecessary.
• One glass of Orange or tomato juice replaces ALL
  minerals lost during exercise!

45
Water

• Chapter 8

46
Water

• Involved in every process of the body
• Represents large portion of bodys mass
• Men 57-65
• Women 46-53
• Due to differences in Body Composition. Muscle
  has higher hydration level than fat tissue.

47
Water

• Two main Water Compartments
• Intracellular fluid (ICF)
• Extracellular fluid (ECF)
• Plasma / interstitial fluid
• Lymph / CSF / Urine / etc

48
Functions of Body Water

• Serves as Bodys transport medium
• Gas diffusion / nutrient transport / waste
  disposal
  
• Heat dissipation
• Joint lubrication
• Provides turgor for cell structure

49
Water Balance

• Normally about 2.5 L of fluid intake required
• Water obtained from three sources Liquid, food,
  metabolism.

50
Water Intake

• Normal 1200 ml/day
• (? 6X w/ exercise)
• Food 1000 ml /day
• Metabolism 350 ml / day
• Up to 25 of water requirement
• Combination of H- and O2 as end result of
  metabolism.
  

51
Water Output

• Urine (95 H2O) 1500 ml/day
• ? w/ high protein diets
• Skin Evaporative cooling 700 ml / day (?
  drastically w/ ex.)
  
• Water Vapor Exhaled air 350 ml/day (Varies w/
  climate ex.)
  
• Feces 200 ml/day (may ? significantly w/ illness)

52
Water and Exercise

• Humidity greatly ? H2O loss
• Ingest 600 ml before exercise
• Drink OFTEN during exercise!

53
Gastric Emptying

• Temperature Cold fluids empty faster
• Volume ? volume faster
• Osmolarity Emptying is slowed when liquid is
  concentrated with simple sugars.