Download Vitamins and minerals

VITAMINS AND MINERALS
Faith Edmonds and Caleb
What are vitamins and minerals?
Vitamins are any
group of organic
compounds that are
essential for normal
growth and nutrition
and are required in
small quantities in the
diet because they
cannot be synthesized
by the body.
Minerals are inorganic
nutrient, materials
found in foods that are
essential for growth
and health and don’t
contain the element
carbon
Why do we need vitamins?
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‘vita means life’
Work together and with each
other enhancing the building
blocks
compounds which are
necessary for our normal
growth and function,
which we cannot make within
our bodies, and so we must
obtain them from our foods.
Most of the compounds
needed for our body cells to
function for our health, can be
made by our cells from other
nutrients.
Why do we need minerals?
Minerals in our diet are
essential for a variety of
bodily functions. They
are important for
building strong bones
and teeth, blood, skin,
hair, nerve function,
muscle and for
metabolic processes such
as those that turn the
food we eat into energy.
Types of vitamins
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There are two
different types, watersoluble and fat-soluble
The majority are
water-soluble:
dissolved by our
bodily fluids, unable to
store, regular supply is
essential to our well
being
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Fat-soluble: stored in
the body’s fat deposits
then transported and
stored
Most have two names
Apart from vitamin D,
B and K are made by
the beneficial bacteria
in our gut, the rest is
found in food
Types of vitamins
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Water-soluble vitamins:
 B1 (thiamin)- releases
energy from carbs
 B2 (ribotiarin)- releases
energy from protien,
fats, and carbs, helps
promote healthy skin and
eyes
 B3 (niacin)- releases
energy from protien,
fats, and carbs, involved
in cholesterol production
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B5 (pantothenic acid)releases energy from carbs,
fats, and protein
B6 (pyridoxine)- breaks
down protein, helps make
blood cells
B12 (cyanocobalamin)helps make red blood cells,
nerve cells and genetic
material (DNA): breaks
down carbs and fats
Types of vitamins
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Folate (Folic acid) –
Helps to make red blood
cells and enzymes and
prevents neural tube
defects; breaks down
DNA material and
reduces levels of
homocysteine (high levels
are a risk factor for
cardiovascular disease)
Biotin – Breaks down fat
and protein Promotes
growth and healthy
nerve cells.
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Vitamin C (Ascorbic acid)
– Forms collagen (an
essential component of
the skin, blood vessels,
bone and teeth); acts as
an antioxidant, providing
resistance to infections
and promoting wound
healing; improves nonhaem iron absorption
Types of vitamins
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Fat-soluble vitamins:
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Vitamin A (Retinol) –
Maintains healthy skin
and eyes, improving
vision at night and in dim
light; acts as an
antioxidant, having a
role in cancer prevention.
Vitamin D
(Cholecalciferol) –
Promotes strong bones
and teeth.
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Vitamin E (Tocopherols) –
Maintains healthy cell
membranes; acts as an
antioxidant.
Vitamin K
(Phylloquinone) –
Needed for normal
blood clotting.
Vitamin A also occurs as
beta-carotene in our
food, being converted
into retinol in the body
Types of minerals
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Two types: macro
minerals and trace
minerals
Macro means "large" in
Greek (and your body
needs larger amounts
of macro minerals than
trace minerals).
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The macro mineral
group is made up of
calcium, phosphorus,
magnesium, sodium,
potassium, chloride,
and sulfur.
Scientists have stated
that there are over
3,000 different types
of minerals.
Types of minerals
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Major minerals:
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Calcium – Forms the structure
of bones and teeth; assists
nerve function, muscle
contraction, enzyme activity
and blood clotting.
Iron – Transports oxygen
around the body via red
blood cells; important part of
many enzymes and muscle
protein.
Magnesium – Controls nerve
signals and muscle
contractions, and is involved in
many enzyme systems; forms
the structure of bones and
teeth.
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Phosphorus – Works with
calcium in forming the
structure of bones and teeth;
releases energy from
carbohydrates, fats and
protein; important part of
many enzymes and DNA.
Potassium – Maintains water
and acid-base balance in the
body and nerve impulses by
working with sodium; involved
with many enzyme systems.
Sodium – Maintains water
and acid-base balance in the
body and nerve impulses by
working with potassium.
Types of minerals
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‘Trace Minerals’ are needed
in minute amounts, don't need
much of each trace mineral,
but what we do need is
essential
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Chromium – Regulates blood
glucose through its action on
insulin.
Copper – Produces colour
pigments in skin, hair and
eyes; promotes nervous
system function and red blood
cell formation.
Fluoride – Strengthens teeth
and bone; reduces tooth
decay.
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Iodine – Necessary for thyroid
function, needed for normal
growth.
Selenium – Acts as an
antioxidant; promotes a
healthy immune system and
resistance to disease;
necessary for adequate
thyroid function
Zinc – Promotes normal
growth, wound healing and
immune system function,
reproduction and sensory
abilities, such as taste, smell
and sight.
What do vitamins do?
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Boost immune system
Support normal growth
and development
Help cells and organs
do their jobs
Ex. Vitamin K helps
blood to clot
What do minerals do?
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Minerals form the
body's backbone –
literally as well as
metaphorically
Glucose function –
making sure every cell
in your body gets
energy as and when
needed.
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Important for building
strong bones and
teeth, blood, skin, hair,
nerve function, muscle
and for metabolic
processes like turning
food to energy
How much do we need?
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RDI- recommended
dietary allowance,
intake set according to
age and whether you’re
male or female
ADT- suggested dietary
targets
AI- adequate intake, the
amounts of vitamin or
mineral you need to
keep healthy and stay
well nourished
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UL- Tolerable Upper
Intake Level, maximum
amount of daily vitamins
and minerals that you
can safely take without
risk of overdose or
serious side effects
When you need more of what and why
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Planning a pregnancy---Folate---To prevent
neural tube defects occurring in very early
pregnancy. Pregnancy and breastfeeding Most
vitamins and minerals To nourish the growing
foetus and newborn, in addition to fulfilling
mother's own needs.
Teenagers---Iron, calcium---Time of rapid
growth. Endurance athletes Iron, vitamins B, C
and E Increases losses through physical
demands on the body.
Vegetarians (vegans)---Vitamin B12, iron and
zinc (calcium)---Vitamin B12 is only found in
animal foods; iron and zinc used less easily
from plant sources, estimated to need 80%
more iron and 50% more zinc.
Older people---Vitamin D if housebound;
vitamins B2, B6, B12, E and folate, zinc, calcium
and iron---Less sun exposure, so less ability to
make D; less efficient use of nutrients in the
body.
Recovering from illness or surgery---Zinc,
vitamin C---For wound-healing or fighting
infection.
How much do we need? Minerals
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Women need vitamin
A, Vitamin B, Folate,
Vitamin C, Vitamin D,
Calcium, Iron
Men Need Magnesium,
Vitamin D, Calcium
What do athletes need?
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Vitamin B (B6 and B12, thiamin,
riboflavin and folate): the body uses
these to convert protein and sugar
into energy and produce red blood
cells. If athletes have low levels they
perform worse during high-intensity
exercise
Vitamin D: less fatigue, without
enough mitochondria in muscle fibers
can’t adequately regenerate energy
after your muscles contract, making
you feel tired more quickly.
Vitamin E: lowers pneumonia by 69%
among non smokers who exercise
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Calcium: each additional cup
reduces possibility of a stress
fracture by 62%. Calcium, vitamin
D, potassium and protein increase
bone density
Vitamin C: can reduce coughing,
wheezing, and shortness of breathe
during and after exercise, decreases
likelihood of active people getting
the common cold
Iron: help muscles work efficiently, an
hour of working out can deplete
5.7% of mineral which helps red
blood cells carry oxygen to muscles,
deficiency can cause fatigue and
lowers endurance
What do athletes need?
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Magnesium: powerhouse,
plays a role in bone
formation, you lose it
through sweat
Potassium: helps nix
cramps and speed up
recovery, works with
sodium to help your
muscles and nerves work
properly, primary
electrolyte in intracellular
fluid, balances water
content throughout the
body
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Sodium: sweating out
sodium and hydrating with
water alone, you could
experience heat cramps or
hyponatremia, low sodium
in the blood can be fatal
in extreme cases
Zinc: loading up on carbs
and limiting protein and
fat causes deficient levels
of zinc in 90% percent of
athletes
Electrolytes
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Minerals in your body
and blood that affect
how your body functions,
particularly during
exercise.
When you sweat you
lose electrolyte,
primarily sodium
Replenishing helps to
maintain plasma volume,
which is depleted when
you sweat
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600-700 mg of sodium
per hour, and 15-30 mg
of magnesium per hour
Where do you get them?
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Meat – Vitamin B1 (pork), vitamins B2,
B6, B12, niacin, iron, magnesium, sodium
(cured meat), chromium, selenium and zinc
Seafood – Vitamins A and D, calcium (oily
fish), vitamins B2, B12, niacin, potassium,
copper, iodine, selenium and zinc
Kiwifruit, citrus fruit and tomatoes –
Vitamin C and potassium
Red and orange vegetables (carrots and
capsicum) – Beta-carotene and vitamin C
Green vegetables – Vitamin B2, B6, C, K,
niacin, folate, iron and magnesium
Dried fruit – Calcium, iron and potassium
Milk, yoghurt and cheese – Vitamins A,
B2, B12, D, K, niacin, calcium, magnesium,
potassium, sodium, chromium, iodine and
zinc
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Nuts and seeds – Vitamins B1, B2, B6, E,
calcium, magnesium, potassium, sodium
(salted nuts), copper, selenium and zinc
Legumes/beans – Vitamin B1, iron and
zinc
Liver and kidney – Vitamins A, B1, B2, B6,
B12, K, niacin, folate, iron, chromium and
copper
Wholegrain breads and fortified
breakfast cereals – Vitamins B1, B2, B6,
K, niacin, folate, calcium, iron, magnesium,
chromium, copper, selenium and zinc
Eggs – Niacin, vitamins A, B12, D, K, iron,
chromium, iodine, selenium and zinc
Yeast extract – Vitamins B1, B2,
potassium, sodium and chromium
Supplements
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Scientists began to make them
artificially (vitamin c in 1935)
vitamin supplements
Some nutrients that we cant live
without can be a risk to health in
high intakes on a daily basis
(vitamin a,d,iron,selenium)
Fat-soluble vitamins stored too much
can cause harm ex. Too much vitamin
a can damage liver and unborn child
More water-soluble ex. Vitamin b&c
may be cause diarrhea and stomach
cramps
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not in the most available form
there is the possibility of taking too
much
they are not in the combinations
often needed for vitamins and
minerals to work most effectively:
and they are rarely required in
isolation
they can't make up for a poor diet, a
lack of sleep, inactivity or an overstressed lifestyle
there are literally hundreds of
compounds occurring naturally in
food, called phytochemicals, that
may enhance our health, not just the
specific vitamins and minerals that
scientists have been able to replicate
in tablets.
Bibliography
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http://www.healthyfood.co.nz/articles/2006/december/the-factsabout-vitamins-and-minerals
http://kidshealth.org/en/kids/minerals.html
https://www.organicfacts.net/health-benefits/minerals/minerals.html
http://m.kidshealth.org/en/teens/vitamins-minerals.html?WT.ac=
http://www.eatbalanced.com/why-eat-balanced/why-do-we-needminerals/
http://www.m.webmd.com/a-to-z-guides/vitamins-minerals-howmuch-should-you-take
http://www.womenshealthmag.com/health/supplement-guide
http://dailyburn.com/life/health/nutrients-athletes-need-most/
https://guenergy.com/lab-notes-electrolyte-replacement-athletes/