1. Sport Books Publisher1 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 1.Growth 2.Reproduction 3.Health Maintenance

2. Sport Books Publisher2 Vitamins Two classifications, 1.Water-soluble vitamins 2.Fat-soluble vitamins Identified based on their ability to dissolve in either water or fat tissue, respectively

3. Sport Books Publisher3 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. B 12 Vit. B 6 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

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 & B 12 help cells multiply

5. Sport Books Publisher5 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

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. Sport Books Publisher8 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)

9. Sport Books Publisher9 Minerals There are approximately 17-21 identified essential minerals The major minerals consist of: 1.Calcium 2.Chloride 3.Magnesium 4.Phosphorus 5.Potassium 6.Sodium 7.Sulfur Considered ‘Inorganic’ because they do not contain carbon atoms Necessary for: 1.Structural elements (teeth, hormones, muscles) 2.Regulation of body functions (muscle contractions, blood clotting, heart function) 3.Aid in the growth and maintenance of body tissues 4.Catalytic action in energy release

10. Sport Books Publisher10 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.

11. Sport Books Publisher11 Water Large component of our bodies and food 60% of our bodies weight Important for: 1.Nutrient transport (within blood) 2.Waste transport (prevents build up of toxic concentrations) 3.Digestion & absorption 4.Regulation of body temperature (sweat) 5.Lubrication (joints) 6.Chemical reactions

12. Sport Books Publisher12 Water Body water is lost through: 1.Urine 2.Feces 3.Sweat 4.Evaporation in lungs Excessive water loss through: 1.Illness 2.Exercise 3.Hot environment 4.Consumption of coffee, tea, alcohol

13. Sport Books Publisher13 Water Need to consume approx. 1mL of water for every Calorie burned o 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