A04 Nutrition

7/31/2019 A04 Nutrition

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Micronutrients

By Reuben Caven

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The first thing you need to know about vitamins and minerals is that they do not supplyenergy or enhance body mass. The human body only needs a specific amount of vitamins sothat they can play there vital role within our body's. the only vitamin our body can produce isvitamin D, the rest need to be obtained by diets. You can get vitamins generally from anyfoods, there are vitamins in meats, fish, vegetables, fruit, tablets and even the sun.

There are 13 types of vitamins , they are classified as water soluble or lipid soluble (fattyliquid)

Lipid Soluble Vitamins: A, D, E, K.

Explain the terms vitamins and minerals

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Water Soluble Vitamins:

The 9 water soluble vitamins are C, B6, B1, B2, Niacin, pantothenic acid, biotin, folic acid, B12.water soluble vitamins travel throughout our body water stores so the vitamins wouldnt get

stored, any leftover vitamins will be disposed of though urine. Not to mention water solublevitamins will be active in our body's from 8-14 hours, after digestion.

Explain water soluble vitamins

Vitamin Where Its Found Example

C Citrus (Most fresh foods) Oranges

B6 Meat and dairy products Pigs (bacon), ice cream

B1 Rice Bran Oats

B2 Meat and eggs Cattle, egg white, egg yolk

Niacin (B3) Meat, eggs and grains Lamb, egg white/yolk, Rice

Biotin (B7) Meat, dairy products andeggs

Milk, Cheese, egg white/yolk

Folic Acid (B9) Leafy Green Vegetables Lettuce or spinach

B12 Liver, eggs and animalproducts

Liver pt, egg white/yolk

Examples of Water Soluble FoodSources

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Lipid Soluble Vitamins:

There are four different types of lipid soluble, vitamin A, D, E, Most the vitamins are stored asfatty tissues within the human body. Vitamins A and D are usually stored in the liver whereasvitamin E is scattered throughout the fatty tissue of the body, lastly vitamin K, this is a harmfulvitamin IF you overdose, it can cause kidney damage, this vitamin is stored in tiny amounts inthe liver.

Explain Lipid Soluble Vitamins

Vitamin Where Its Found Example

A Cod Liver Oil Cod liver oil capsules

D Cod Liver Oil Cod liver oil capsules

E Wheat germ oil, unrefinedvegetable oils

Bread, pasta or crackers

K Leafy green vegetables Lettuce or spinach

Cod Liver Oil Capsules

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How Its Separated

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There is one vitamin that our body canproduce itself, that is vitamin D, vitamin D is a

lipid soluble vitamin. So this is a non essentialvitamin we dont need to intake in our dailydiets as our body's will produce it for us. Wecan get vitamin D from the sun (sunshinevitamin)

So the other 12 vitamins we are going to haveto intake them in our daily diets, so they areclassed as essential. We need to make sure wehave to right amount of vitamin intakeeveryday, if you do not take you regularvitamins daily it can lead to with lethargy andfatigue, dry skin, poor eyesight, highercholesterol levels, raised blood pressure,

Increased cancer and heart disease risks.

Explain the terms essential and non essentialvitamins

Example: Benefits Of Taking Vitamin A

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Athletes wouldnt need more vitamins than a regularhuman, as your body can only absorb a certain amount ofvitamins at one time, so it is not necessary for athletes tointake more vitamins than a normal person. However

athletes would need more minerals than a normal personas they are losing important minerals through sweat whilstthey are competing in sport and exercise. Sweat is a sourceof Sodium/Potassium/Chlorine which is salt, so theseathletes are losing a lot of their salt resources whensweating.

Athletes will also need minerals like calcium to help thembuild strong bones, not to mention it helps muscle actionand nerve transmission. Also they would need more iron asit helps to increase the oxygen which is carrying capacityof blood, women will need more iron than men becausethey loss iron when they have periods. Also athletes willneed phosphorus which participates in a major role in

energy production. Most minerals come from plants, forexample fruit and vegetables, minerals can also be found in

Do athletes require more vitamins than anormal person

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Athlete Losing Minerals Through Sweat


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