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Vitamins

Vitamins. Serve as coenzymes in chemical reactions A molecule that combines with an enzyme to activate it Without the coenzyme the enzyme will never perform it’s function Ex: riboflavin (FAD) & Niacin (NAD) are electron carriers which are reduced in the ETC to

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Vitamins

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  1. Vitamins Serve as coenzymes in chemical reactions • A molecule that combines with an enzyme to activate it • Without the coenzyme the enzyme will never perform it’s function Ex: riboflavin (FAD) & Niacin (NAD) are electron carriers which are reduced in the ETC to produce ATP Considered ‘Organic’ because they contain carbon atoms Required in small amounts making it easy to develop a toxicity Necessary for • Growth • Reproduction • Health Maintenance Sport Books Publisher

  2. Vitamins Two classifications, • Water-soluble vitamins • Fat-soluble vitamins Identified based on their ability to dissolve in either water or fat tissue, respectively Sport Books Publisher

  3. Water-soluble Vitamins • Not stored. These vitamins are easily absorbed and easily excreted. • A toxicity of water soluble vitamins will result in the excess being eliminated in the urine. • Include vitamin C and B-complex vitamins • Thiamin • Riboflavin • Niacin • Folate • Vit. B12 • Vit. B6 • Pantothenic Acid • Biotin • Vit. C • Dissolve quickly in water, so overcooking fruits and vegetables, in water, will result in the vitamins being lost to the water Sport Books Publisher

  4. Water-Soluble Vitamins Functions: Vitamin C • Helps the enzymes involved in formation and maintenance for collagen • Acts as an antioxidant • Protects foods from being oxidized by the body, by being oxidized themselves, which eliminates the formation of free radicals which cause damage or death to cells • Helps with iron absorption Sources: citrus fruits, dark green vegetables, strawberries, peppers Vitamin B • Help your body use the fuel generated from the breakdown of energy-yielding nutrients • Works everywhere in your body tissues to metabolize macronutrients ex: Folate & B12 help cells multiply

  5. Fat-soluble Vitamins • Includes vitamins A, D, E, K • When taken in excess, these vitamins are stored in fat tissue • It is particularly easy to develop a toxicity of vitamins A & D Sport Books Publisher

  6. Fat-Soluble Vitamins Functions: Vitamin A • The perception of light at the retina • The maintenance of a healthy, clear cornea Sources: liver, fish oil, milk, milk products & bright orange fruits & vegetables (precursor beta-carotene) • Precursors are compounds that can be converted into active vitamins • Vit. A can only be found in its precursor form in plants Vitamin D • Raises blood calcium levels contributing to bone formation and maintenance • The body can synthesize all the vitamin D it needs from sunlight Sources: sunlight, fortified milk, eggs, liver

  7. Fat-Soluble Vitamins Functions: Vitamin E • Antioxidant, protecting polyunsaturated fats, cells and cell membranes Sources: Polyunsaturated plant oils, green leafy vegetables, whole grain products Vitamin K • Helps synthesize proteins that help clot the blood • Your intestinal bacteria synthesize Vit. K Sources: green leafy vegetables, soybeans, vegetable oils

  8. Antioxidants • Formed from vitamins • Aid in preserving healthy cells • When the body breaks down fats, or uses oxygen, free radicals are formed • Free radicals can damage cell membranes and mutate genes • Antioxidants react with free radicals to decrease their negative effects, taking the place of the substance that would have origonally been oxidized • Include vitamins E, C, beta carotene (from vitamin A) Sport Books Publisher

  9. Minerals There are approximately 17-21 identified essential minerals • The major minerals consist of: • Calcium • Chloride • Magnesium • Phosphorus • Potassium • Sodium • Sulfur • Considered ‘Inorganic’ because they do not contain carbon atoms • Necessary for: • Structural elements (teeth, hormones, muscles) • Regulation of body functions (muscle contractions, blood clotting, heart function) • Aid in the growth and maintenance of body tissues • Catalytic action in energy release Sport Books Publisher

  10. Vitamins and Minerals • Needed in small amounts • Essential component to good health • Toxicities or deficiencies can have detrimental effects • To ensure adequate intake, eat a balanced diet with variety. • Supplements usually lead to toxicities, resulting in a waste of money. Sport Books Publisher

  11. Water Large component of our bodies and food • 60% of our bodies weight Important for: • Nutrient transport (within blood) • Waste transport (prevents build up of toxic concentrations) • Digestion & absorption • Regulation of body temperature (sweat) • Lubrication (joints) • Chemical reactions Sport Books Publisher

  12. Water Body water is lost through: • Urine • Feces • Sweat • Evaporation in lungs Excessive water loss through: • Illness • Exercise • Hot environment • Consumption of coffee, tea, alcohol Sport Books Publisher

  13. Water • Need to consume approx. 1mL of water for every Calorie burned • About 8 cups of fluid per day Consumption will be dependent upon: • Level of activity • Climate (warm vs. cold) • Weakness or fatigue are common signs of dehydration Sport Books Publisher

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