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Vitamins(Eggs Vit B2), Minerals(Nuts Mg) , Water(Pump) - Coggle Diagram

- - - - Two types of essential minerals:
      - 1) major minerals
      - 2) trace minerals
      - Most minerals occur freely in nature
    - - Body’s most abundant mineral
        
        form bones and teeth
        
        Functions in:
        
        Muscle stimulation
        
        Blood clotting
        
        Nerve impulse transmission
        
        Activation of several enzymes
        
        Synthesis of calcitriol
        
        Transport of fluids across cell membranes
      - Osteopenia: Midway condition where bones weaken with increased risk of fractures
      - Osteoporosis: progressively Brittle of the bone
        
        Osteoporosis Risk Factors
        
        Advancing age
        
        History of fracture as an adult
        
        History of fracture in a parent or sibling
        
        Cigarette smoking
        
        Slight build or tendency toward underweight
        
        White or Asian female
        
        Sedentary lifestyle
        
        Early menopause
        
        Eating disorder
        
        High protein intake
        
        Excess sodium intake
        
        Alcohol abuse
        
        Calcium-deficient diet before and after menopause
        
        High caffeine intake
        
        Vitamin D deficiency
  - - - Fat soluble
      - A, D, E, K
      - High doses can be toxic
    - - Water soluble
      - C and B-complex
      - Thiamine (B1), riboflavin (B2), pyridoxine (B6), niacin, pantothenic acid, biotin, folic acid, and cobalamin (B12)
      - Act as coenzymes
    - - Antioxidant Roles of Vitamins
        
        antioxidant vitamins and minerals to lessen oxidative stress
- - - - Exercise in hot weather increases the body’s water requirement
      - Increases 5-6x in extreme conditions
      - Excessive sweating combined with consuming large volumes of plain water during prolonged exercise can lead to hyponatremia or water intoxication
    - - Prolonged, high-intensity exercise in hot weather
        
        Sodium loss with sweat production containing high sodium concentration
        
        Beginning physical activity in a sodium-depleted state because of salt-free or low-sodium diet
        
        Use of diuretic medication for hypertension
        
        Frequent intake of large quantities of sodium-free fluid during prolonged exercise