VITAMINS, MINERALS, &

WATER

VITAMINS Compounds that help regulate many

vital body processes, including the digestion, absorption, and metabolism of other nutrients.

Help your body grow, develop and stay healthyWater Soluble

B vitamin complex Vitamin C

Fat Soluble Vitamins A, D, K, and E

VITAMINS

Body does not store them Must be replaced each day Easily destroyed or washed out during

food preparation and storage

WATER SOLUBLE

VITAMIN C •most famous vitamin•helps in growth and repair of body tissue and blood vessels•can be decreased by cigarette smoking, stressful injuries•excessive doses can cause kidney stones and break down red blood cells•red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange.

WATER SOLUBLE

B1 - Thiamine •energy metabolism, nerve function, & muscle control•breads, cereals, and pasta; meat, fish; dried beans, soy foods, peas,whole grains

B2 - Riboflavin •involved in use of fat, protein and carbohydratesmeat, eggs, legumes (like peas and lentils), nuts, dairy products, green leafy vegetables, broccoli, asparagus, 

Niacin •energy metabolism, maintain healthy nervous system and skin•red meat, poultry, fish, fortified hot and cold cereals, and peanuts.

WATER SOLUBLE

WATER SOLUBLEB6 •normal immune and nervous

system•potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach,

B12 •producing antibodies, helps folacin function, maintenance of nerve tissue•fish, red meat, poultry, milk, cheese, and eggs. It's also added to some breakfast cereals.

Folacin •synthesize DNA•cell division•Liver, dried beans and other legumes, green leafy vegetables, asparagus, and orange juice

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

VITAMIN A •vital to good vision•prevents night blindness•severe deficiency causes blindness•necessary for healthy skin, hair growth•keeps mucous membranes healthy•milk, eggs, liver, carrots, sweet potatoes, pumpkin, and kale, orange fruits- cantaloupe, apricots, peaches, papayas, and mangos.

VITAMIN D Only one manufactured by the body

•found in foods and obtained from the sun•helps bones use the mineral calcium to build strong bones•prevents rickets•your body manufactures it when you get sunlight on your skin! 

FAT SOLUBLE

VITAMIN E •helps breakdown polyunsaturated fats•antioxidant, protecting blood cell membranes from overexposure to oxygen•vegetable oils, nuts, and green leafy vegetables. Avocados, and whole grains 

VITAMIN K •essential for clotting of blood•found in foods and manufactured by Vitamin K producing bacteria in the small intestines•Vegetables, broccoli, lettuce, green beans

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

Inorganic compounds Help your body grow, develop and stay

healthyMacrominerals

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…

MINERALS

CalciumRDA: 14-18 yrs, 1300 mgOverdose: 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

MACROMINERALS Chloride

RDA: 750 mgOverdose: no upper limitDeficiency: muscle spasms and weaknessglandular 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

MagnesiumRDA: 410 mg males 360 mg femalesOverdose: 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

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

SulfurRDA: none setOverdose: no upper limitDeficiency: 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

PotassiumRDA: 4.7 g per dayOverdose: diarrhea, nausea, stomach pain,

ulcersDeficiency:  confusion, dry skin, muscle

cramps, thirsthelping your body break down

carbohydrates and protein, promoting muscle growth, regulating blood pressure and supporting nerve transmissions

Bananas, dried apricots, fillet steak, scallops, spinach

MACROMINERALS

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

ChromiumRDA: 35 mg/day males, 24 mg/day femalesDietary 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

TRACE MINERALS Copper

RDA: 890 mcg/daynecessary 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/daystrong bones and teeth, also can stimulate

bone growthFluoridated 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

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

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.

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

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

HOW MUCH WATER?

Exercise1.5 to 2.5 cups of water for short bouts of

exerciseLonger 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

IllnessFever, vomiting, diarrhea can cause

increased fluid lossMay need increased fluid intake if you

develop certain conditions, including bladder infections or urinary tract stones

Pregnancy/Breast FeedingNeed additional fluids to stay hydratedPregnant women drink about 10 cupsWomen who breast-feed consume about 13

cups

FACTORS AFFECTING WATER NEEDS

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.