Vitamins, Minerals, & Water

Vitamins, Minerals, & Water

Vitamins • Compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of other nutrients.

Vitamins • Help your body grow, develop and stay healthy • Water Soluble • B vitamin complex • Vitamin C • Fat Soluble • Vitamins A, D, K, and E

Water Soluble • Body does not store them • Must be replaced each day • Easily destroyed or washed out during food preparation and storage

Water Soluble

Fat Soluble • Small amounts needed for good health • Stored in liver • Will not be lost in preparation • Megadoses can lead to health problems and can be toxic

Fat Soluble

Megadoses of Vitamins • Does not improve exercise performance or potential to sustain intense physical training • Many products will falsely claim that megadoses can improve health (review some of the claims). • - vitamin c: cure common cold • - vitamin B12: provides extra energy • Claims are based on the benefits seen in vitamin therapy for people who are deficient. The myth is based on the erroneous logic that if a little is good more is better. SuperHealthPills

Minerals • Inorganic compounds • Help your body grow, develop and stay healthy • Macrominerals • Calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur • Trace minerals • Iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium • Macro means large in Greek, need more macro than trace • Trace needs are very low, that’s why they are called trace…

Macrominerals • Calcium • RDA: 14-18 yrs, 1300 mg • Overdose: more than 3000 mg, dehydration, diarrhea, lethargy, nausea, stomach pain • Deficiency: high blood pressure, muscle cramps and osteoporosis • Milk, cheese, butter, yogurt and green leafy vegetables. • Strong bones and teeth, nerve function, muscle contraction, blood clotting.

Macrominerals • Chloride • RDA: 750 mg • Overdose: no upper limit • Deficiency: muscle spasms and weakness • glandular hormones, helps you absorb potassium and helps maintain proper blood pressure and volume. On top of this chloride plays a key role in digestion and metabolism, helps remove waste, carbon dioxide from the body and maintains a proper fluid balance inside and outside the cells • Butter, cheddar cheese, olives, table salt

Macrominerals • Magnesium • RDA: 410 mg males 360 mg females • Overdose: almost impossible, 1000mg + per day can lead to diarrhea, fatigue, stomach cramps and vomiting • Deficiency: muscle cramps, nausea, numbness, poor appetite, rapid heartbeats and vomiting • Converting energy from food, cell repair, building strong bones, teeth and muscles and regulating body temperature. • Green leafy vegetables, wholegrains and nuts, black beans

Macrominerals • Phosphorus • RDA: 1250 mg per day • Overdose: lead to calcium being deposited on the soft tissues and reduced absorption of the other macrominerals • Deficiency: include anemia, confusion, increased risk of infection, weakness • work with calcium and support the growth of strong, healthy bones and teeth. On top of this it also helps activate the B complex vitamins, assists in the construction of healthy cell membranes, helps create deoxyribonucleic acid (DNA) and ribonucleic acid (RNA) and supports proper kidney function. • Beef fillet steak, brazil nuts, cheddar cheese, chicken, milk

Macrominerals • Sulfur • RDA: none set • Overdose: no upper limit • Deficiency: arthritis, circulatory problems, inflammation, nerve disorders and skin problems • The main role of sulfur is to treat joint and skin conditions. • Assist in production of keratin (a protein that promotes healthy hair, nails and skin) • Brazil nuts, cheddar cheese, chicken, egg, spinach

Macrominerals • Potassium • RDA: 4.7 g per day • Overdose: diarrhea, nausea, stomach pain, ulcers • Deficiency: confusion, dry skin, muscle cramps, thirst • helping your body break down carbohydrates and protein, promoting muscle growth, regulating blood pressure and supporting nerve transmissions • Bananas, dried apricots, fillet steak, scallops, spinach

Sodium • RDA: >2400 mg per day • Overdose: fluid retention, high blood pressure, heart disease, kidney • Deficiency: confusion, headaches, lethargy and nausea • Sodium has multiple roles in the body which include helping your body break down carbohydrates and protein, keeping minerals soluble in the blood, keeping your joints flexible, maintaining blood volume, supporting the major organs, supporting muscle contractions and supporting nerve transmissions • Cheddar Cheese , Olives , Salted Butter , Table Salt

Trace Minerals • Chromium • RDA: 35 mg/day males, 24 mg/day females • Dietary chromium is found in small concentrations in most foods. A balanced diet that includes meats, whole grains, dairy products, fruits, and vegetables will provide all the chromium you need • Chromium is necessary for normal metabolism and storage of sugar and starch. Chromium is found in a wide variety of foods, so deficiencies are very rare

Trace Minerals • Copper • RDA: 890 mcg/day • necessary for your body to make connective tissue, which is needed for strong blood vessels, cartilage and bones, also necessary for some antioxidant reactions to occur, as well as for the metabolism of iron • also necessary for some antioxidant reactions to occur, as well as for the metabolism of iron • Copper deficiency isn't common because it is found in a wide variety of foods • seafood, chicken, nuts, seeds, whole grains, chocolate and legumes.

Trace Minerals • Fluoride • RDA: 3 mg/day • strong bones and teeth, also can stimulate bone growth • Fluoridated water is credited with reducing the number of cavities in the teeth of children by 50 to 60%. • deficiencies may result in an increased risk of dental cavities and weaker bones • fluoridated water, many brands of toothpaste and foods prepared with fluoridated water.

Trace Minerals • Iodine • RDA: 150 mcg/day • synthesize thyroid hormones that are necessary for regulating your body's growth, development, metabolism and body temperature • iodized salt,seafood, and in lesser amounts in dairy products, fruits and vegetables. Iodine can be toxic in large amounts (approximately 1,000 mcg per day). Ingesting too much iodine can depress thyroid gland function • deficiency can result in a thyroid condition called goiter

Trace Minerals • Iron • RDA: 11 mg/day males, 15 mg/day females • transporting oxygen to cells, cell growth • Iron deficiency results in a reduced amount of oxygen that is delivered to the cells and leads to fatigue and anemia. Not getting enough iron can also negatively affect your immune system. Deficiency can occur from lack of iron in the diet, difficulty absorbing enough iron from the foods you eat, or from chronic blood loss during menstrual periods • toxic in large amounts (over 45 mg/day) • red meat, pork, fish and shellfish, poultry, lentils, beans and soy foods, green leafy vegetables, and raisins.

Trace Minerals • Manganese • RDA: 2.2 mg/day males, 1.6 mg/day females • important for production of enzymes and antioxidants that fight free radical damage. Manganese is also necessary for nervous system function • nuts, seeds, legumes and whole grains • Manganese deficiency appears to be extremely rare

Trace Minerals • Molybdenum • RDA: 43 mcg/day • mostly as a component of three enzymes your body needs to metabolize certain amino acids, produce uric acid and help to break down drugs and toxins • Molybdenum deficiency doesn't occur in humans because it is found in many foods and is needed in such small amounts. Dietary molybdenum is found in the largest amounts in peas, lentils and other legumes, however it is also found in fruits, vegetables and many animal foods

Trace Minerals • Selenium • RDA: 55 mcg/day • combines with proteins to make antioxidants that help protect the cells in your body from free radical damage. Selenium is also essential for normal thyroid function • plant-based foods, such as whole grains and nuts, as well as most animal-based foods • Selenium deficiency is rare in developed countries; however, a selenium deficiency may contribute to heart disease, thyroid dysfunction and a weakened immune system

Antioxidant • are the body's major defense against free radicals. They fight free radicals by supplying them the electron they lack, and thus neutralize them. • Vitamin C, vitamin E, and A, grape seed extract and others are potent antioxidants

Antioxidant Role of Vitamins • Chemical reactions often result in formation intermediate products. • Reactive intermediates are highly unstable. • A free radical is a highly reactive intermediate species that has an unpaired electron. A free radical might look like this.

Water • Makes up about 60% of your body weight • Flushes toxins out of vital organs • Carries nutrients to your cells • Lack of water can lead to dehydration

How Much Water? • You lose water through your breath, perspiration, urine and bowel movements • Must replenish its water supply by consuming beverages and foods that contain water • Men is roughly 13 cups • Women is roughly 9 cups • On average, food provides about 20 percent of total water intake

Factors Affecting Water Needs • Exercise • 1.5 to 2.5 cups of water for short bouts of exercise • Longer duration events will need more, depending on how much you sweat during exercise • Sports drinks are good for long, intense activities because they replenish sodium as well • Continue replacing fluids after activity is over

Factors Affecting Water Needs • Environment • Hot or humid weather can make you sweat and requires additional intake of fluid. • Heated indoor air also can cause your skin to lose moisture during wintertime. • Altitudes greater than 8,200 feet may trigger increased urination and more rapid breathing, which use up more of your fluid reserves

Factors Affecting Water Needs • Illness • Fever, vomiting, diarrhea can cause increased fluid loss • May need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones • Pregnancy/Breast Feeding • Need additional fluids to stay hydrated • Pregnant women drink about 10 cups • Women who breast-feed consume about 13 cups

Water • Water is the most important nutrient in our diet. We would die much quicker without water than we would without food. Survival Rule of 3s: 3 minutes-air, 3 days-water, 3 weeks-food, 3 months-companionship.

Dietary Supplement • provide nutrients, such as vitamins, minerals, fiber, fatty acids, or amino acids, that may be missing or may not be consumed in sufficient quantities in a person's diet • Not necessary if diet is healthy • Multivitamins are safe (100% RDA) • Benefits those with marginal intake • Supplementation above the RDA may be toxic and 40 years of research does NOT support it.

Supplements • The current consensus is that a balanced nutritious diet can provide all of the vitamins that a person needs. If a person wanted to be sure their diet is adequate it is safe to take a multivitamin each day as long as the vitamin does not provide over 100% of the RDA values.

Vitamins, Minerals, & Water