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PRESENTATIONS 9,14,16,21,23 March We must have at least one presentation on each of the days above. Please use the doodle link below and sign up. If there are 2 or more persons in each group please list all names (one name per line) and select a time and date on the doodle. Persons wishing to present alone are welcome to do so. http://doodle.com/poll/643naubz4gvuys4g 1 LAST TIME WE TALKED ABOUT DIETARY PROTEINS IN SPORTS TODAY WE WILL TALK ABOUT VITAMINS 2 Lecture 11 - 10 February 2016 VITAMINS 3 Lecture 11 - OUTLINE VITAMINS – SOME GENERAL COMMENTS •WHAT ARE THE WATER SOLUBLE VITAMINS? •B CLASS VITAMINS AND VITAMIN C •WATER SOLUBLE VITAMINS – IDATME •WHAT ARE THE FAT SOLUBLE VITAMINS? •ADEK •FAT SOLUBLE VITAMINS-IDATME •INTEGRATION OF VITAMINS WITH MACRONUTRIENTS •VITAMIN DEFICIENCES AND TOXICITIES •VITAMIN SUPPLEMENTATION 4 •VITAMINS AS ANTIOXIDANTS VITAMINS-SOME GENERAL COMMENTS INDIVIDUAL MOLECULES-structures DO NOT PROVIDE ENERGY-NO KCAL VALUE BUT CAN ASSIST AS COENZYMES IN METABOLISM THAT YIELDS ENERGY ARE NEEDED IN MICROGRAM OR MILLIGRAM QUANTITIES AND THEREFORE ARE MICRONUTRIENTS 5 VITAMINS-SOME GENERAL COMMENTS EVEN THOUGH REQUIRED ONLY IN SMALL AMOUNTS, OUR METABOLISM CANNOT HAPPEN AT A SUFFICIENT RATE WITHOUT THEM. 6 WHAT ARE THE WATER SOLUBLE VITAMINS B CLASS AND C B CLASS THIAMINE (VITAMIN B1) RIBOFLAVIN (VITAMIN B2) NIACIN (VITAMIN B3) VITAMIN B6 FOLATE VITAMIN B12 PANTOTHENIC ACID BIOTIN 7 B CLASS THIAMINE (VITAMIN B1) FUNCTION-coenzyme in energy metabolism -normal appetite -nervous system functioning SOURCES-whole grains, liver, legumes, nuts 8 RIBOFLAVIN (VITAMIN B2) FUNCTION-coenzyme in energy metabolism, -tryptophan to niacin conversion SOURCES- milk and other dairy products, whole grain breads, eggs meat, green leafy vegetables 9 NIACIN (VITAMIN B3) FUNCTION-coenzyme in energy metabolism -promotes normal nervous system function SOURCES-all protein foods, whole grain and enriched breads and cereals 10 VITAMIN B6 FUNCTION-coenzyme in amino acid and fatty acid metabolism -helps convert tryptophan to niacin -helps produce insulin, hemoglobin and nerve coverings and antibodies SOURCES –meats, fish, poultry, fruits, green leafy vegetables, whole grains, nuts 11 FOLATE FUNCTION-coenzymes in DNA synthesis -vital for new cell synthesis and transmission of heredity SOURCES-leafy vegetables, legumes, seeds, liver, orange juice, fortified foods (eg breads) 12 VITAMIN B12 FUNCTION-coenzyme in the synthesis of new cells -activates folate -maintains nerve cells -metabolism of some fatty and amino acids SOURCES-meat, fish, poultry, milk, dairy products, eggs 13 PANTOTHENIC ACID FUNCTION-part of coenzyme A used in energy metabolism SOURCES-meat, poultry, whole grain cereals and legumes 14 BIOTIN FUNCTION-coenzyme -energy metabolism -fatty acid synthesis -amino acid metabolism, -glycogen formation SOURCES-eggs, liver, yeast breads, gastrointestinal tract flora 15 VITAMIN C FUNCTION- collagen synthesis, antioxidant, promotes iron absorption, hormone synthesis, immune function SOURCES-citrus fruits and juices, broccoli, cauliflower, cantaloupe, kiwi fruit, mustard greens, strawberries, tomatoes 16 WATER SOLUBLE VITAMINS-IDATME INGESTION- ORAL, TUBE, INTRAVENOUS DIGESTION – NOT BROKEN DOWN ABSORPTION-DIRECTLY INTO BLOOD VIA FACILITATED TRANSPORT TRANSPORT-TRANSPORTED FREELY IN BLOOD 17 WATER SOLUBLE VITAMINS METABOLISM- TO CORRECT FORM IF REQUIRED EXCRETION- URINE, FAECES 18 WHAT ARE THE FAT SOLUBLE VITAMINS A, D, E, K VITAMIN A FUNCTION-dark adaptation, normal growth and development of bones and teeth, normal functioning of skin, membranes, hair, gums and various glands, immune function SOURCES-retinol- liver, dairy products, fortified milk, margarine, ready to eat cereals -carotenoids- spinach, broccoli, carrots, peaches, pumpkin, red peppers PRO-VITAMIN CONCEPT OF A PRO-VITAMIN PRO- VITAMIN IN FOOD METABOLISED IN THE BODY TO A VITAMIN EG BETA CAROTENE IN CARROTS METABOLISED TO VITAMIN A NOTE THAT BETA CAROTENE IS A PRO-VITAMIN OTHER CAROTENOIDS (IN VARIOUSLY COLOURED PEPPERS) METABOLISED TO VITAMIN A BUT BETA-CAROTENE GIVES HIGHEST YIELD OF VITAMIN A VITAMIN D FUNCTION- maintains blood calcium concentrations by stimulation of calcium absorption, release of calcium from bones and calcium recovery from kidney SOURCES-sunlight, liver, fatty fish, fortified milk and margarine VITAMIN E FUNCTION-polyunsaturated fatty acid and cell membrane antioxidant, protects structural integrity of vitamin A SOURCES-vegetable oils, nuts, seeds VITAMIN K FUNCTION-synthesis of blood clotting proteins and a bone protein that regulates blood calcium SOURCES -liver, milk, cabbage family vegetables FAT SOLUBLE VITAMINS-IDATME INGESTION- ORAL, TUBE, INTRAVENOUS DIGESTION – NOT BROKEN DOWN ABSORPTION-CARRIERS FOR BOTH ABSORPTION AND TRANSPORT TRANSPORT-LIPOPROTEINS IN THE BLOOD 25 FAT SOLUBLE VITAMINS METABOLISM- TO CORRECT FORM AS REQUIRED EXCRETION- URINE, FAECES 26 ADEK ABSORPTION AND TRANSPORT CARRIERS FOR BOTH ABSORPTION AND TRANSPORT LIPOPROTEINS IN THE BLOOD INTEGRATION OF VITAMINS WITH CARBS, LIPIDS AND PROTEIN METABOLISM METABOLISM IS VERY INTEGRATED REMEMBER WWFQ VITAMIN TOXICITIES AND DEFICIENCIES NOT LIKELY IF ONE IS FOLLOWING A PROPER TRAINING DIET PROPER TRAINING DIET GIVES SUFFICIENT VITAMINS VITAMINS AND THE MACRONUTRIENTS THEY METABOLISE OR PROTECT FREQUENTLY COME IN A PACKAGE EG B VITAMINS AND CARBOHYDRATES VITAMIN E –LIPID ANTIOXIDANT 30 VITAMIN TOXICITIES AND DEFICIENCIES SLIDE ON INCREASING VITAMINS WITH INCREASED CALORIES 31 VITAMIN TOXICITIES AND DEFICIENCIES NOT LIKELY IF ONE IS FOLLOWING A PROPER TRAINING DIET PROPER TRAINING DIET GIVES SUFFICIENT VITAMINS VITAMINS AND THE MACRONUTRIENTS THEY METABOLISE OR PROTECT FREQUENTLY COME IN A PACKAGE EG B VITAMINS AND CARBOHYDRATES VITAMIN E –LIPID ANTIOXIDANT 32 VITAMIN TOXICITIES AND DEFICIENCIES DEFICIENCY-LOSS OF FUNCTION TOXICITY –METABOLIC INTERFERENCE 33 THUS THERE IS AN INTEGRATION OF SOURCE, FUNCTION, DEFICIENCY AND TOXICITY REMEMBER THAT SOURCE CAN INCLUDE SUPPLEMENTS INCLUDING PILLS 34 VITAMIN SUPPLEMENTS- WASTE OF TIME AND MONEY- NEED MORE VITAMINS? – EAT MORE FOOD 35 VITAMIN TOXICITIES AND DEFICIENCIES SLIDE ON INCREASING VITAMINS WITH INCREASED CALORIES 36 MORE CARBS, PROTEINS AND LIPIDS IN THE DIET MORE VITAMINS IN THE DIET CONTAINING THE CARBS, PROTEINS AND LIPIDS TO ASSIST WITH THE METABOLISM OF THE CARBS, PROTEINS AND LIPIDS. EVERYTHING IS INTEGRATED IT IS A PACKAGE DEAL!! 37 VITAMINS AS ANTIOXIDANTS BETA-CAROTENE VITAMIN C VITAMIN E 39 VITAMIN TOXICITIES AND DEFICIENCIES SLIDE ON INCREASING VITAMINS WITH INCREASED CALORIES 40 NOTE THE COOPERATION BETWEEN VITAMINS 41 Lecture 11 - SUMMARY VITAMINS – SOME GENERAL COMMENTS •WHAT ARE THE WATER SOLUBLE VITAMINS? •B CLASS VITAMINS AND VITAMIN C •WATER SOLUBLE VITAMINS – IDATME •WHAT ARE THE FAT SOLUBLE VITAMINS? •ADEK •FAT SOLUBLE VITAMINS-IDATME •INTEGRATION OF VITAMINS WITH MACRONUTRIENTS •VITAMIN DEFICIENCES AND TOXICITIES •VITAMIN SUPPLEMENTATION 42 •VITAMINS AS ANTIOXIDANTS NEXT TIME WE WILL TALK ABOUT VITAMINS IN SPORTS 43