Vitamins

Chapter 6
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
'itamins
History
Greeks Night Blindness
Scurvy Military / Sea travel
Beriberi (Nerve Disease)
1911; Cured by Casmir Funk;
isolated thiamine from rice.
'itamins
Accessory nutrients
Supply no energy
Form no structures
No substantial mass
Deficiencies can be very
dangerous; however, some
may become toxic in excess.
'itamins
Most vitamins must be
consumed (Preformed
'itamin)
Some may be synthesized
by the body using precursors
or "Pro-'itamins
%here is no advantage
to consuming vitamins
in food vs. supplement
form!
Unless they are not in an
absorbable form
Classification of 'itamins
Fat Soluble
Stored in liver and adipose
Body has no way of
removing them until used.
'itamins A,D,E, & K
'itamin %oxicity
Often takes years
Often brought on by
consuming mega dose
supplements
Can be very harmful
Classification of 'itamins
Water Soluble
Not stored in tissues
Excess voided in urine
'itamin C, B
1
(thiamine), B
2
(niacin), B
6
(pyridoxine), B
12
(cobalt), pantothenic acid, folic
acid, & biotin.
Where do 'itamins come from?
ngested
Most vitamins originate from
plant sources (except B
12
) as
byproducts of photosynthesis.
Synthesized (via pro-vitamins)
Carotene F 'itamin A
Ultraviolet light F 'itamin D
#ecommended ntake
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!
'itamin Supplements
Over 70 million people
Average cost of $65 / year
Often taken in "mega doses
(>10X #DA).
1000 people / year: Over Dose
4.2 billion dollars
What do 'itamins do?
Perform diverse functions!
Most evident in metabolic
reactions & tissue
synthesis
Active people do not need
more vitamins, however!
'itamins and Exercise
A well balanced diet will
provide plenty of vitamins for
active individuals!
Active people require NO
MO#E vitamins than
sedentary people!
What is an Antioxidant
'itamins C & E ; beta
carotene
Counter effects of "free
radicals
Free #adicals ?
Formed by "extra O
2
molecules from metabolism.
2-5% of O
2
forms HGHLY
reactive molecules
containing at least one
unpaired electron in it's outer
valence shell.
Free #adicals
Free radicals may damage
cell membranes, or change
chemicals in the body into
carcinogens.
May also increase
oxidation of LDL-C F CAD
Sources of Antioxidants
Beta Carotene
Carrots, dark-green leafy
vegetables, Broccoli,
sweet potatoes,
cantaloupe, papaya
Sources of Antioxidants
'itamin C
Citrus fruit, cabbage, broccoli,
turnip greens, & cantaloupe.
'itamin E
'egetable oils, wheat germ,
whole grain bread & cereals,
dried beans, and green leafy
vegetables.
Phytochemicals
Natural detoxifying agents
found in most foods containing
antioxidants (carotenoids).
Supplementation of -
Carotene & 'itamin A alone
did not G Cancer or CAD
incidence.
Folic Acid & B
6
G risk of heart disease
G damage to lining of arteries
G incidence of blood clots
G growth of SM lining arteries
Found in DGL', WGBC, nuts,
seeds, beans, & OJ.
Advantages of
Supplementation?
#esearch has shown no
increase in exercise
performance with vitamin
intakes above #DA !!!
Low dose supplementation
provide protection
against some diseases???
Mega-Dose
vitamin
supplements are
NE'E#
recommended!
ineraIs
Chapter 7
Minerals
Compose 4% of body's
mass
Mostly metallic elements
Found in enzymes,
hormones, vitamins, bone,
& intracellular fluids.
Minerals
Major Minerals
>100 mg / day required
(Na, K, Ca, P, Mg, S, & Cl)
%race Minerals
<100 mg / day required
(Fe, Zn, Cu, Se, , Fl, Cr, Mo, & Mn)
Bioavalability
Some minerals are
competitively absorbed.
Ca G Fe & Mg absorption
Zn G Cu absorption
'itamin Mineral nteraction
'itamin C Fe absorption
'itamin D Ca absorption
Bioavailability
Fiber Mineral nteraction
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.
Minerals
Where do they come
from?
EarthFPlantsFAnimals
More concentrated in
animals sources
ineraIs
Often become
incorporated into
structures and
working chemicals
of the body .
Functions
!rovide structure to formation
of bone & teeth
FunctionaI roIe in maintaining:
Normal heart rhythm
Muscle contractility
Nerve conduction
Acid-Base balance of body fluid
Functions
Play regulatory role in
cellular metabolism & are
important parts of enzymes
and hormones.
#ecommended ntake
Usually sufficient in diet
Exceptions
odine in some parts of
world (Easily corrected by
odized salt)
ron and Calcium
(especially in females)
Calcium
Most abundant mineral @
1400 g / 1.5 2% of BW
Bone Structure (Hydroxyapatite)
Muscle contraction
Nerve conduction
Enzymes, clotting, fluid balance
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.
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 !!!
Osteoporosis
Preventable disease (Don't
forget genetics?)
ncreased Ca
+
intake
Estrogen replacement
therapy (#isks?)
Weight bearing exercise
ron
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.
ron
- 5 of merican women
of chiId bearing age are iron
deficient.
Leads to Iron Deficiency
nemia (G emogIobin)
asiIy correctabIe with
suppIements or diet changes.
ron Bioavailability
Plant: 2-20% absorbed
Animal: 10-35%
absorbed
Absorption increased (2-
3X) with concomitant
'itamin C intake
Magnesium
mportant to intake with
Ca
+
intake (supplements).
Ca+ inhibits absorption of Mg
Found in whole grain
products, popcorn,
sunflower seeds, legumes,
& vegetables.
Sodium
oduIates fIuid exchange &
estabIishes eIectricaI gradients
across ceII membranes.
intake may induce hypertension
in some individuaIs
arteriaI tone peripheraI resistance
fIuid voIume
Treated with Ga
+
diet and
diuretics
Minerals & Exercise
ineraI Ioss exasperated
by heat.
eat Cramps: imbaIance of fIuid &
eIectroIytes
eat xhaustion: Loss of bIood
voIume - ineffective circuIatory
adjustments
eat Stroke: faiIure of heat reguIating
mechanisms; excessive body temp.
- CircuIatory coIIapse.
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!
ater
Chapter 8
Water
nvolved in every process of the
body
#epresents large portion of
body's mass
Men: 57-65%
Women: 46-53%
Due to differences in Body
Composition. Muscle has higher
hydration level than fat tissue.
Water
%wo main "Water
Compartments
ntracellular fluid (CF)
Extracellular fluid (ECF)
Plasma / interstitial fluid
Lymph / CSF / Urine / etc
Functions of Body Water
Serves as Body's transport
medium
Gas diffusion / nutrient
transport / waste disposal
Heat dissipation
Joint lubrication
Provides "turgor for cell
structure
Water Balance
Normally about 2.5 L of
fluid intake required
Water obtained from
three sources: Liquid,
food, & metabolism.
Water ntake
ormaI = 12 mI/day
( 6X w/ exercise)
Food = 1 mI /day
etaboIism = 5 mI / day
Up to 25% of water requirement
Combination of H
-
and O
2+
as
end result of metabolism.
Water Output
&rine: (95
2
O) 15 mI/day
w/ high protein diets
Skin: vaporative cooIing; 7
mI / day ( drasticaIIy w/ ex.)
ater Vapor: xhaIed air; 5
mI/day (Varies w/ cIimate & ex.)
Feces: 2 mI/day (may
significantIy w/ iIIness)
Water and Exercise
Humidity greatly H
2
O loss
ngest 600 ml before exercise
Drink OF%EN during exercise!
Gastric Emptying
%emperature: Cold fluids
empty faster
'olume: volume = faster
Osmolarity: Emptying is
slowed when liquid is
concentrated with simple
sugars.