Vitamins and Minerals: An In Vitamins and Minerals: An In Depth DiscussionDepth Discussion

Professor Steven Dion – Salem State College

Sport, Fitness & Leisure Studies

VitaminsVitamins

An early 20th century discoveryOrganic - non caloric compounds that

promote growth and reproduction and help maintain life and health.

(13 main vits - A, D, E, K, B’s & C)

Kinds of VitaminsKinds of Vitamins

Fat Soluble & Water Soluble vitamins. Fat-soluble = A, D, E, K Water-soluble Vitamins = B complex & C

Properties of Fat-soluble vitaminsProperties of Fat-soluble vitamins   Don’t need to be ingested daily Years may elapse before showing fat soluble

deficiency Liver stores vit A and D and K (only in little

amounts) Vit E is stored throughout the body in fat stores Transported as part of the lipoproteins in the lymph

fluid Travel to the liver to be dispersed to various body

tissue By having a very low fat or fat free diet could cause

fat-soluble vitamin insufficiency.

HypervitaminosisHypervitaminosis The toxic levels of fat soluble vitamins A and D can cause toxic effects - however no

concise research about E and K Too much “A” = possible birth defects in pregnant

women - (children) = irritability, dry skin, swelling of bones, weight loss, and dry itchy skin, and (adults) = nausea, headache, drowsiness, loss of hair, diarrhea, loss of calcium in the bones as well as turn your skin yellowish and orange.

Too much “D” - kidney damage

Functions of AFunctions of A “A” (an antioxidant) Active form is retinal

(yellow) and carotene (orange) Functions / purposes include - Vision -covers the

skin and tissue wrapped around our organs - some metabolic actions - too little of vit. A = night blindness and a build up of Keratin = clouding of protein over the eyes.

Keratin - water insoluble protein found in our hair and nails.

Beta carotene - (natural pro/ pre vit A derivative) similar to vit A effects - but it’s water soluble.

Functions of DFunctions of D

D - body makes all it needs from the sunlight / ultra violet rays -  

Responsible / purpose - bone density - regulates the absorption and utilization of calcium - and the mineralization of bone - cell maturation - immune and disease cell production.

Too little vit D can lead to osteoporosis - Take 400 International Units each day

Functions of EFunctions of E E – (an antioxidant) protects polyunsaturated fats from

being destroyed from oxygen (termed oxidative stress) Prevents the oxidation of polyunsaturated fatty acids in

membranes and cells = decrease cancer risks  Sources include - oil rich seeds, nuts, germs, grains,

and eggs  High doses of E - topically - decrease scars and taken

internally - decrease fiberistic breasts and act as a blood thinner, decreases menstrual symptoms.

 RDA = 30 International Units (IU) - but 400 - 800 IU are best for optimum health / disease prevention - but need to get this much from a natural vit E supplement - be sure to eat it with fat to ensure absorption.

Functions of KFunctions of K

K - blood clotting - regulates blood calcium levels. - intestinal synthesis from gut flora and from leafy greens - deficiencies are rare -

When you are put on blood thinners to decrease possibility of heart attacks - this decrease the synthesis of vit k - but if you have a diet high in vit k - you can undo the medications role to thin the blood.

Water-Soluble VitaminsWater-Soluble Vitamins

The B complex vitamins and vitamin C -  Act largely as coenzymes - combine with proteins

to assist in the regulation of chemical reactions. They are easily dissolved in water. They are directly absorbed into the blood stream,

where they travel freely. They are not stored in tissues to any great extent -

excess is excreted

Vitamin CVitamin C Vit C - regulates metabolic functioning and

decreases oxidative stress and synthesis of connective tissue and vascular function

Found mainly in plants Too much vit C can disturb gastrointestinal and

urinary functions Vit C – (Balts Fry) the body becomes saturated at

120 - 220 milligrams of vit c - any excess spills over into the urine. - 60 milligrams (RDA) is to little.

B VitaminsB Vitamins Vit B complex - animal products Bacteria in gut makes some B vitamins Too much B 3 vitamins - cause liver dysfunction's Too much B 6 causes damage to peripheral nerves

– numbness Alcohol destroys B 1 thiamin - which may lead to

central nervous system problems associated with alcoholism.

B12 - only found in animal foods - vegans need to be wary - leads to anemia and nerve damage.

Folic AcidFolic Acid Part of the B complex vitamins Sources- beans and orange juice - green leafy veg Purpose / function - decreased arterial disease / cancer

and chronic illnesses. Take an additional 400 micrograms / day - 400 from

pills - 400 from diet - Folic Acid - (foliage - green leafy veggies) -

decreases chances of heart disease in adults because it decreases the homocystine levels in the blood. - which are linked to heart disease.

AntioxidantsAntioxidants

Help slow down the degeneration / breakdown of human cells - anti rusting vitamins = A, C, E and the vitamin A precursor - Beta carotene (one of the caroteniods found in dark green and orange vegetables) and selenium.

Vitamin SupplementationVitamin Supplementation

Suggested to take vitamin supplements because the RDA of vitamins are to prevent deficiencies- not in the promotion of healthy benefits of the vitamins.

It only takes 200 milligrams of vitamin C to prevent Scurvy, (abnormal bone growth) but it takes 1000 milligrams / day to have beneficial health benefits.

MineralsMineralsInorganic, indestructible elements that aid in

physiological functions including - pH levels, assist in the release of hydrogen ions, through the acid in urine and carbon dioxide in our breath.

Macro minerals - minerals that the body needs in fairly large amounts.– calcium, phosphorus, potassium, sulfur, sodium,

chloride, magnesium Trace minerals - minerals that the body needs

in only very small amounts.– iron, manganese, copper and iodine

IronIron A trace mineral that regulates the amount of red blood

cells and the amount of oxygen the blood holds. The loss or iron due to excessive bleeding will cause the individual to loose the ability to produce an ample amount of oxygen. Sources include = meat and animal products

 Anemia = fewer and smaller red blood cells = decreasing oxygen production and mobility

Found in dried beans, veggies, cocoa Eat with vit. C - 100 milligrams with the foods Vegetarians - less iron = lower amounts of hemoglobin =

lower chances of heart disease due to less clotting ability of the blood.

CalciumCalcium Nerve, kidney, muscular, cardiovascular function -

body regulates it carefully - will draw on huge reservoir in the bones

Effected by hormone levels and exercise High protein diets increase the excretion of

calcium Smoking, alcohol wheat bran fructose (soft

drinks), salt, caffeine, tobacco can interfere with calcium absorption.

1200 -1500 milligrams / day Too much has no health effects

SodiumSodium Key in normal body functions - slight deviation in

blood levels have drastic effects Taken in by table salt and excreted sweat Liking salt- is an addiction - extra salt is not need -

not used - seen until agriculture - 9000 years ago Too much salt can cause us to retain fluid - which

can create undo stress on cardiovascular concerns. Best way to cut down on sodium - cut out

processed foods / snack foods coated in salt and increase potassium levels (mostly form fruits and veggies).

Selenium & Recommendations Selenium & Recommendations

Selenium (an antioxidant) - seeds and nuts - brazil nuts - 200 micrograms / day. 

Additional Recommendations:1. Eat more fruits and veggies2. Take a supplement pill - synthetic is fine

- try to get a natural vit E supplement3. No need for Multi-day mineral - you get

enough in the normal diet