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Vitamins • • Definition: noncaloric, organic nutrients needed in small amounts to maintain proper health and functioning of the body. 13 total. Named in the order discovered • • • • • • Vit A B complex group (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate) Vit C Vit D Vit E Vit K Vitamins Lipid Soluble – A, D, E, K • • Obtained from fats and oils in foods, mostly plant sources Stored in liver and body fat until needed • • • Pro: can go for weeks without deficiency Con: excesses may accumulate toxicity usually only with supplements Water soluble – B complex group, C • Obtained from plant and animal sources (mostly B complex) • Not stored in significant amounts • Easily lost in cooking water and damaged by heat of cooking • Easily lost in urine • Toxicities not possible from food sources… only with supplements Do vitamins cure illnesses? • The only illness cured by a vitamin is the illness caused by a deficiency of that vitamin. Can illnesses be prevented by vitamins? • If obtained from vitamin rich foods – Yes, especially cancers • If obtained by vitamin supplements – No, maybe D3 [Tuft’s University (?), analyzed last 50 years of studies] Is athletic performance improved by vitamin supplements? • If eating a variety of vitamin rich foods – No • If vegetarian, a possible benefit from B complex supplement Water Adequate water reduces your chances of: • • • • • • • • • • • • • Fatigue UTIs Migraine Headaches Gallstones Kidney stones Constipation Heat Exhaustion/Stroke Low BP Dental disease Heart attack Stroke Glaucoma Etc. etc. Progressive Effects of Water Loss: • • • • 1% loss = thirst 5% loss = strength and endurance declines 10% loss = blurred vision and mental confusion (LOC) 20% loss = death So how much is enough? Simple question – No simple answer. Amount you need affected by: • • • Environment Physical activity Food choices Good Rule of thumb: • • • • • A full glass w each meal A full glass bt meals Urine clear / pale yellow Drink b4 you get thirsty intake w physical activity Can U drink too much water? Yes but is rare. • Common in endurance sports • Hyponatremia • Common in CHF patients • Pitting edema • Pulmonary edema Don’t like to drink water? 60-90% is common Minerals Definition: noncaloric, inorganic nutrients needed in small amounts to maintain proper health and functioning of the body. Major Minerals (a.k.a. Macrominerals) – those needed in larger amounts Calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. Trace minerals – those needed in minute quantities Iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium. Calcium and ??? • Osteoblasts vs. osteoclasts Common sites of fractures due to osteoporosis Common sites of osteoporotic fractures Osteoporosis Prevention: • • • Be physically active as long as you can Don’t smoke Eat calcium rich foods Dairy, Sardines, Dark leafy greens (like spinach, kale, turnips, and collard greens); Fortified cereals (such as Total, Raisin Bran, Corn Flakes); Fortified OJ, soybeans, Enriched breads, grains, and waffles • Eat vitamin D rich foods Fish, sea foods, fortified milk and cereals • Get sunshine for Vit. D 15 min/day • Avoid carbonated beverages (they leach minerals from bones) • Goal: Build up a reserve of bone matrix now! in your 20s and 30s and 40s