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Ch.2 Vitamins, Minerals, Water (Minerals (Iron (70-80% of Iron exists with…
Ch.2 Vitamins, Minerals, Water
Vitamins
Nature of Vitamins
Vitamins have no particular chemical structure in common, they serve as accessory nutrients that do not supply energy.
With the exception of Vitamin D, the body cannot manufacture vitamins
Vitamins participate repeatedly in metabolic reactions without degradation. For this reason vitamin needs of physically active people do not exceed those of sedentary people.
Fat-Soluble Vitamins (A,D,E,K)
Vitamin A: Constituent of visual pigment; Maintenance of epithelial tissue; role in mucopolysaccharide synthesis
Organ meats, carrots, cantaloupe, sweet potatoes, pumpkin, apricots, spinach, milk, collards, eggs
Vitamin D: Growth and mineralization of bones; Increases absorption of calcium
Salmon, tuna, sardines, mackerel, oysters, cod liver oil, egg yolks, fortified milk, fortified orange juice, fortified cereal
Vitamin E: Antioxidant to prevent cell damage
Vegetable oils, nuts, seeds, spinach, kiwi, wheat germ
Vitamin K: Important in blood clotting
Spinach, kale, collards, Swiss chard, broccoli, romaine lettuce
Water-Soluble Vitamins (C and B-complex)
Vitamin B1: Coenzyme in reactions of carbon dioxide removal
Sunflower seeds, enriched bread, cereal, pasta, whole grains, lean meats, fish, beans, green peas, corn, soybeans
Vitamin B2: Constituent of coenzymes involved in energy metabolism (FAD and FMN)
Lean meats, egs, legumes, nuts, green leafy vegetables, dairy products, enriched bread
Vitamin B3 (Niacin): Constituent of coenzymes in oxidation reduction reactions (NAD and NADP)
Dairy products, calf's liver, poultry, fish, lean meat, nuts, eggs, fortified bread and cereal
Vitamin B6: Coenzyme involved in amino acid and glycogen metabolism
Beans, bananas, nuts, eggs, meat, poultry, fish, potato, fortified bread and ready-to-eat cereals
Vitamin B5 (Pantothenic acid): Constituent of coenzyme A, which plays a central role in energy metabolism
Calf's liver, mushrooms, sunflower seeds, corn, eggs, fish, milk, milk products, whole-grain cereal, beans
Vitamin B9 (Folate): Coenzyme (reduced form) involved in transfer of single-carbon units in nucleic acid and amino acid metabolism
Beef liver, green leafy vegetables, avocado, green peas, enriched bread, fortified breakfast cereals
Vitamin B12: Coenzyme involved in transfer of single-carbon units in nucleic acid metabolism
Liver, meat, eggs, poultry, fish (trout and salmon), shellfish, milk, milk products, fortified breakfast cereal
Vitamin B7/B8 (Biotin): Coenzymes required for fat synthesis, amino acid metabolism, and glycogen (animal starch) formation.
Eggs, fish, milk, liver and kidney, milk products, soybeans, nuts, Swiss chard, whole-grain cereal, beans
Vitamin C: Maintains intercellular matrix of cartilage, bone and dentine; important in collagen synthesis
Guava, citrus fruits and juices, red yellow, and green peppers, papaya, kiwi, broccoli, strawberries, tomatoes, sweet and white potatoes, kale, mango, cantaloupe
Role of Vitamins
Free Radicals
Most oxygen consumed within mitochondria during energy metabolism combines with hydrogen to form water. However 2-5% of oxygen normally forms the reactive oxygen and nitrogen containing free radicals, owing to electron "leakage" along the electron transport chain.
A free radical is a highly unstable reactive molecule or molecular fragment and contains one unpaired electron in its outer orbital or valence shell. In contrast, paired electrons within a molecule represent a far more stable electronic state.
Free radicals interact with other compounds to create new free-radical molecules. The new molecules frequently damage DNA and lipid rich cell membranes.
An accumulation of free radicals increases potential for cellular damage, called oxidative stress, through processes that add oxygen to cellular components.
Lipid peroxidation is when the plasma membrane's fatty acids deteriorate. These reactions incorporate higher than normal amounts of oxygen into lipids. Free radicals facilitate peroxidation of LDL, leading to plaque formation.
The body has no way to stop oxygen reduction and free radical production, but it does provide an elaborate natural defense against their damaging effects. The defense includes antioxidant scavenger enzymes and nutritive, non enzymatic reducing agents selenium and vitamins A,C and E.
While controversial, potentially negative effects occur due to elevated aerobic exercise metabolism increases reactive oxygen and nitrogen free-radical production. An opposing position maintains while this does happen, the body's normal antioxidant defenses concomitantly improve. Natural enzymatic defenses "up-regulate" due to training adaptations. Research supports the latter because regular physical activity reduces incidence o heart disease and cancers that relate to oxidative stress. Regular training also protects against injury from lipid peroxidation.
During changes in blood flow and oxygen supply (undwrperfusion during intense exercise followed by substantial repercussion in recovery) trigger excessive free radical generation.The reintroduction of molecular oxygen in recovery also produces reactive oxygen species.
More proof that net effect from training is positive despite increases in reactive oxygen species, moderate physical activity improves immune function. Also moderate intensity training for 5 days a week for 12mos decreased the occurrence of colds 3-fold.
Supplementation
Persons fed a daily mixture of B-carotene, Vitamin C and E had lower serum and breath markers of lipid peroxidation at rest and following exercise.
Five months of Vitamin E supplementation reduced markers of oxidative stress in racing cyclists.
Persons with no previous deficiencies in Vitamins C and E supplemented with them but had no effect.
Synthetic vitamins are less effective than sources from food.
Supplementation with vitamins do not improve exercise performance when intake is at recommended levels.
Minerals
Nature of Minerals
The minerals are made up of 22 metallic elements that make up about 4% of the body's mass.
Essential for life includes 7 major minerals (require >100mg daily) and 14 minor or trace minerals (require <100mg daily.)
Minerals serve as constituents of enzymes, hormones and vitamins. They combine with other chemicals or exist singularly.
Some minerals interact with each other by using the same carrier (iron, zinc, and copper for example) so an excessive amount of one could cause a deficiency in another.
Minerals occur freely in natural bodies of water and soil.
Roles of Minerals
1) Provide structure in forming bones and teeth.
2) Help maintain normal bodily functions (heart rhythm, muscle contractions, neural conductivity etc.)
3) Regulate metabolism
Zinc
Synthesis of Insulin
Deficiencies: Growth failure, small sex glands
Calcium
Most abundant mineral in the body
Low levels of calcium causes withdrawal of "reserves" in bone to restore any deficit. This prolonged imbalance promotes osteopenia or osteoporosis
Excessive meat, salt, coffee and alcohol consumption can inhibit calcium absorption
Phosphorus
Bone and tooth formation.
Buffers acid end products of energy metabolism
Essential component of cAMP, ATP, PCr
Magnesium
Cofactor in glucose, fatty acid and amino acid breakdown during energy metabolism
Glycogen formation
Lipid and protein synthesis
Neuromuscular functioning
Acts as an electrolyte and helps to maintain blood pressure
Iron
70-80% of Iron exists with hemoglobin (85% of functional Iron)
A structural component of myoglobin (12% of functional Iron)
Small amount exist in cytochromes that facilitate cellular energy transfer
Calcium and acid in the stomach help absorption
Phytic acid (in dietary fiber), Polyphenols (in tea and coffee), excess other minerals when taken together like in supplement form will decrease absorption
The small intestine usually absorbs 2-5% of iron from plants (nonheme) while iron absorption from animals (heme) increases to 10-35%
Potassium
Chief intracellular mineral
Even moderately low levels can negatively contribute to salt sensitivity, arterial stiffness, myocardial thickening, and high blood pressure.
Supplementation
Supplementing with minerals above recommended limits does not improve sport performance neither in the short nor long term
Water
Water makes up from 40-70% of body mass. Muscle consists of 65-75% of water, fat consists of about 10% water.
38% of the body's water is in extracellular fluid. This is contained in the microscopic spaces between cells called interstitial fluid. Most of the water loss from sweating is from extracellular fluid.
Intracellular fluid is the fluid inside cells and makes up 62% of body's water.
Water serves as the body's transport and reactive medium; diffusion of gases always takes place across water moistened surfaces. Nutrients and gases travel in aqueous solution.
The breakdown of macronutrients forms carbon dioxide and water. This water accounts for 14% of the daily water requirement.
A person in a thermoneutral environment requires 2.5L of water daily. While someone in a warm, humid environment may need 5-10L daily.
Ambient air completely saturates with water vapor at 100% relative humidity. This blocks evaporation of sweat from the skin surface to the air and minimizing the cooling effect from sweat evaporation.
Acclimatization impacts sodium loss through sweat. Those acclimated will lose 5-30 mmol per L but those unacclimated can lose 40-100 mmol per L.