A Primer for the rest of us…. Have you ever wondered “What do all of these vitamins do for our...
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Transcript of A Primer for the rest of us…. Have you ever wondered “What do all of these vitamins do for our...
A Primer for the rest of us…
VITAMINS & MINERALS
• Have you ever wondered “What do all of these vitamins do for our bodies anyway?”
• What does the science say?
• How much do we need?
• Are there any dangers to taking vitamins or supplements?
• Do I really need this stuff?
VITAMINS & MINERALS
These vitamins accumulate within
the fat stores of the body and within the liver. Fat-soluble vitamins, when taken in large amounts, can become toxic.
These vitamins are not stored in fat, are easily excreted via urine, and must be obtained on a regular basis through diet and supplements
Fat Soluble Vitamins(Vitamins ADEK)
Water Soluble Vitamins(C, and B vitamins, ect.)
TWO TYPES OF VITAMINS…
• Vitamin A is involved in:• Immune function• Vision• Reproduction• Cellular communication
• Vitamin A supports cell growth playing a critical role in the normal formation and maintenance of the:
• Heart• Lungs• Kidneys, • And other organs
• Poultry
• Beef
• Fish
• Dairy Products (stick to full fat stuff!)
Vitamin A Does… Foods rich in Vitamin A…
FROM A-Z: VITAMIN A(VITAMIN A IS FAT SOLUBLE)
• B Vitamins are needed to break down: Carbs, proteins, & fats
• B Vitamins are essential for:• Hair• Teeth• Skin• Eyes• Mouth• Liver• Muscle tone of your stomach
and intestinal tract
• Dark Leafy greens• Asparagus • Sweet potatoes • Pork• Seafood• Eggs• Liver
B Vitamins Do… Vitamin B Rich Foods…
THE B VITAMINS
• Vit C is a Powerful Free Radical Fighter
• Vitamin C is used to make collagen (a protein required to help our wounds heal)
• Aids in iron absorption• Supports the immune
system
• Citrus fruits• Kiwis• Red bell peppers• Broccoli • Strawberries• Cantaloupe • Tomatoes
Vitamin C Does… Vitamin C Rich Foods
VITAMIN C
• Calcium is required for:• Muscle Function
• Nerve transmission
• The contraction and relaxation of blood vessels
• The secretion of hormones
• Healthy bones and teeth!
• Yogurt
• Cheese
• Sardines
• Milk
Calcium Does… Calcium Rich Foods…
CALCIUM
• Vitamin D helps to regulate over 1,000 genes in the body!!!
• Is vital to maintaining appropriate levels of calcium in the body for strong, healthy bones
• Fights cancer• Supports immune
function• Aids in wound healing
• Eggs• Sardines• Mackerel • Sockeye Salmon• Herring • SUNSHINE!!!
“Vitamin” D Does… Vitamin D Rich Foods…
“VITAMIN” D(ACTUALLY IT’S A
HORMONE)
• Supports Immune Function
• Supports cell communication
• Helps fight free radicals
• Aids the formation of red blood cells
• Eggs
• Liver
• Nuts
• Seeds
Vitamin E Does… Vitamin E Rich Foods…
VITAMIN E
• Vitamin K is essential to blood clotting
• Without proper levels of vitamin K your blood would not clot!
• Vitamin K also plays a role in bone health
• Spinach
• Kale
• Dark Green Lettuce
• Cottage Cheese
• Blackberries
• Blueberries
Vitamin K Does… Vitamin K Rich Foods
VITAMIN K(FAT SOLUBLE)
• Magnesium is a cofactor in over 300 enzymes in the body!
• Magnesium is involved in:• Protein synthesis • Energy production • Nerve Function• Is required to make DNA
and RNA
• Almonds• Spinach• Cashews• Nuts • Black Beans• Avocado
Magnesium Does… Magnesium Rich Foods…
MAGNESIUM
• Key compound in helping the body to fight bacteria and viruses
• Zinc is needed to:• Make certain proteins• Make DNA • Help wounds heal• Assists taste and smell
functions
• Oysters• Crab• Lobster• Red Meat• Beans• Nuts
Zinc Does… Zinc Rich Foods…
ZINC
• Probiotics Are beneficial live bacteria that support immune system health in the small intestine
• Helps kill out bad bacteria
• Aids in digestion and breakdown of nutrients in the small intestine
• Yogurt (Stick to the full fat plain variety that you can add your own sweetner to if so desired
• Any type of fermented food, including aged cheeses
Probiotics Do… Probiotic Rich Food…
EPILOGUE…PROBIOTICS
• Consumption of Omega 3’s have been shown to reduce the risk for:
• Heart Disease
• Depression
• ADHD
• Asthma
• Salmon
• Sardines
• Herring
• Mackerel
• Grass Fed Beef
Omega 3’s Do… Omega 3 Rich Food
EPILOGUE…OMEGA 3 FISH OIL
http://nccam.nih.gov/health/atoz.htm
National Center for Complementary and Alternative Medicine an A-Z Health Topic page (includes vitamins and minerals)
http://ods.od.nih.gov/Research/CARDS_Database.aspx
CARDS=Computer Access to Research on Dietary Supplements
http://www.nutrition.org/
American Society of Nutrition, a world renowned non-profit dedicated to advancing health through the latest nutrition research
http://jn.nutrition.org/
The Journal of Nutrition is a well respected peer reviewed Journal that is a wealth of information on all things nutrition (including supplements)
WANT TO KNOW MORE?
• Age
• Activity Level
• Health State
• Stress Levels
• Multi-Vitamin 1-2 X a Day (with food)
• Calcium & Magnesium (In Citrate Form) 1-2X a day
• Vitamin D (between4,000-10,000 iu a day)
• Vitamin C 500-1000 mg 2-3X times a day
• Probiotic 1-2 X a day
• Omega 3 Fish Oil 1 Gram: 3-6X a day
Diff erent Folks Have Diff erent Needs
Basic Supplement Regimen (For an Adult)
RECOMMENDATIONS
Excessive Intake of Vitamin A may or may not cause:
• Headaches• Dizziness • Nausea • Joint Pain
Excessive Intake of Vitamin D may or may not cause:
• Weakness• Poor appetite • Vomiting • Constipation
Vitamin A Vitamin D
PRECAUTIONS
• Vitamin A and D can both interact with some medications, be sure to inform your Doctor about what supplements you are taking to avoid any potential contraindications
• I am required to list the precautions for these supplements
• Understand that it would take amounts of these supplements well beyond what any logical person would consume, (on a consistent basis no less) to get close to an “excessive level”
• Taking the supplements as directed on the label will keep you safe!
PRECAUTIONS CONTINUED
• Han-Yao, H., Caballero, B., Chang, S., Alberg, A. J., Semba, R. D., Schneyer, C. R., & ... Bass, E. B. (2006). The Efficacy and Safety of Multivitamin and Mineral Supplement Use To Prevent Cancer and Chronic Disease in Adults: A Systematic Review for a National Institutes of Health State-of-the-Science Conference. Annals Of Internal Medicine, 145(5), 372-W118.
• Health Topics A–Z. (n.d.). Retrieved November 3, 2014, from http://nccam.nih.gov/health/atoz.htm
• Ruxton, C., Reed, S., Simpson, M., & Millington, K. (2007). The health benefits of omega-3 polyunsaturated fatty acids: a review of the evidence... Reprinted from Journal of Human Nutrition and Dietetics (2004) 17:449-459. Journal Of Human Nutrition & Dietetics, 20(3), 275-285.
• Williams, N. T. (2010). Probiotics. American Journal Of Health-System Pharmacy: AJHP: Official Journal Of The American Society Of Health-System Pharmacists , 67(6), 449-458. doi:10.2146/ajhp090168
RESOURCES