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PRESENTATIONS
13, 18, 20, 25, 27 March, 1 April
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2. LAST TIME WE TALKED ABOUT
DIETARY PROTEINS IN SPORTS
TODAY WE WILL TALK ABOUT
VITAMINS

3. Lecture February 2019
VITAMINS

4. Lecture 11 - OUTLINE VITAMINS – SOME GENERAL COMMENTS
WHAT ARE THE WATER SOLUBLE VITAMINS?
B CLASS VITAMINS AND VITAMIN C
WATER SOLUBLE VITAMINS – IDATME
WHAT ARE THE FAT SOLUBLE VITAMINS?
ADEK
FAT SOLUBLE VITAMINS-IDATME
INTEGRATION OF VITAMINS WITH MACRONUTRIENTS
VITAMIN DEFICIENCES AND TOXICITIES
VITAMIN SUPPLEMENTATION
VITAMINS AS ANTIOXIDANTS

5. VITAMINS-SOME GENERAL COMMENTS
INDIVIDUAL MOLECULES-structures
DO NOT PROVIDE ENERGY-NO KCAL
VALUE BUT CAN ASSIST AS COENZYMES
IN METABOLISM THAT YIELDS ENERGY
ARE NEEDED IN MICROGRAM OR
MILLIGRAM QUANTITIES AND
THEREFORE ARE MICRONUTRIENTS

6. VITAMINS-SOME GENERAL COMMENTS
EVEN THOUGH REQUIRED ONLY IN SMALL
AMOUNTS, OUR METABOLISM CANNOT
HAPPEN AT A SUFFICIENT RATE WITHOUT
THEM. 

7. WHAT ARE THE WATER SOLUBLE VITAMINS
B CLASS AND C
B CLASS
THIAMINE (VITAMIN B1)
RIBOFLAVIN (VITAMIN B2)
NIACIN (VITAMIN B3)
VITAMIN B6
FOLATE
VITAMIN B12
PANTOTHENIC ACID
BIOTIN

8. B CLASS
THIAMINE (VITAMIN B1)
FUNCTION-coenzyme in energy metabolism
-normal appetite
-nervous system functioning
SOURCES-whole grains, liver, legumes, nuts

9. RIBOFLAVIN (VITAMIN B2)
FUNCTION-coenzyme in energy metabolism,
-tryptophan to niacin conversion
SOURCES- milk and other dairy products, whole
grain breads, eggs meat, green leafy vegetables

10. NIACIN (VITAMIN B3)
FUNCTION-coenzyme in energy metabolism
-promotes normal nervous system function
SOURCES-all protein foods, whole grain and
enriched breads and cereals

11. VITAMIN B6
 FUNCTION-coenzyme in amino acid and fatty acid metabolism
-helps convert tryptophan to niacin
-helps produce insulin, hemoglobin and nerve coverings and antibodies
SOURCES –meats, fish, poultry, fruits, green leafy vegetables, whole grains, nuts

12. FOLATE
FUNCTION-coenzyme in DNA synthesis
-vital for new cell synthesis and transmission of heredity
SOURCES-leafy vegetables, legumes, seeds, liver,
orange juice, fortified foods (eg breads)

13. VITAMIN B12
FUNCTION-coenzyme in the synthesis of new cells
-activates folate
-maintains nerve cells
-metabolism of some fatty and amino acids
SOURCES-meat, fish, poultry, milk, dairy products, eggs

14. FUNCTION-part of coenzyme A used in energy metabolism
PANTOTHENIC ACID
FUNCTION-part of coenzyme A used in energy metabolism
SOURCES-meat, poultry, whole grain cereals and legumes

15. BIOTIN
FUNCTION-coenzyme -energy metabolism
-fatty acid synthesis
-amino acid metabolism,
-glycogen formation
SOURCES-eggs, liver, yeast breads,
gastrointestinal tract flora

16. VITAMIN C
FUNCTION- collagen synthesis, antioxidant, promotes
iron absorption, hormone synthesis, immune function
SOURCES-citrus fruits and juices, broccoli, cauliflower, cantaloupe, kiwi fruit, mustard greens, strawberries,
tomatoes

17. WATER SOLUBLE VITAMINS-IDATME
INGESTION- ORAL, TUBE, INTRAVENOUS
DIGESTION – NOT BROKEN DOWN
ABSORPTION-DIRECTLY INTO BLOOD
VIA FACILITATED
DIFFUSION
TRANSPORT-TRANSPORTED FREELY IN
BLOOD

18. WATER SOLUBLE VITAMINS
METABOLISM- TO CORRECT FORM IF
REQUIRED
EXCRETION- URINE, FAECES

19. WHAT ARE THE FAT SOLUBLE VITAMINS
A, D, E, K

20. FUNCTION-dark adaptation, normal growth
VITAMIN A
FUNCTION-dark adaptation, normal growth
and development of bones and teeth,
normal functioning of skin, membranes,
hair, gums and various glands, immune function
SOURCES-retinol- liver, dairy products,
fortified milk, margarine, ready to eat cereals
-carotenoids- spinach, broccoli, carrots,
peaches, pumpkin, red peppers

21. PRO-VITAMIN CONCEPT OF A PRO-VITAMIN
CONCEPT OF A PRO-VITAMIN
PRO- VITAMIN IN FOOD METABOLISED IN THE BODY TO A VITAMIN
EG BETA CAROTENE IN CARROTS
METABOLISED TO VITAMIN A
NOTE THAT BETA CAROTENE IS A PRO-VITAMIN
OTHER CAROTENOIDS (IN VARIOUSLY COLOURED PEPPERS) METABOLISED TO VITAMIN A
BUT BETA-CAROTENE GIVES HIGHEST YIELD OF
VITAMIN A

22. VITAMIN D
FUNCTION- maintains blood calcium concentrations by
stimulation of calcium absorption, release of calcium
from bones and calcium recovery from kidney
SOURCES-sunlight, liver, fatty fish, fortified milk
and margarine

23. VITAMIN E
FUNCTION-polyunsaturated fatty acid
and cell membrane antioxidant, protects structural integrity of vitamin A
SOURCES-vegetable oils, nuts, seeds

24. VITAMIN K
FUNCTION-synthesis of blood clotting proteins and a bone protein that regulates blood calcium
SOURCES -liver, milk, cabbage family vegetables

25. FAT SOLUBLE VITAMINS-IDATME
INGESTION- ORAL, TUBE, INTRAVENOUS
DIGESTION – NOT BROKEN DOWN
ABSORPTION-CARRIERS FOR BOTH
ABSORPTION AND TRANSPORT
TRANSPORT-LIPOPROTEINS IN THE BLOOD

26. FAT SOLUBLE VITAMINS
METABOLISM- TO CORRECT FORM AS
REQUIRED
EXCRETION- URINE, FAECES

27. ADEK
ABSORPTION AND TRANSPORT
CARRIERS FOR BOTH
LIPOPROTEINS IN THE BLOOD

28. INTEGRATION OF VITAMINS WITH CARBS,
LIPIDS AND PROTEIN METABOLISM
METABOLISM IS VERY INTEGRATED
REMEMBER WWFQ

30. VITAMIN TOXICITIES AND DEFICIENCIES
NOT LIKELY IF ONE IS FOLLOWING A PROPER TRAINING DIET
PROPER TRAINING DIET GIVES SUFFICIENT VITAMINS
VITAMINS AND THE MACRONUTRIENTS THEY METABOLISE OR PROTECT FREQUENTLY COME IN A PACKAGE
EG B VITAMINS AND CARBOHYDRATES
VITAMIN E –LIPID ANTIOXIDANT

31. VITAMIN TOXICITIES AND DEFICIENCIES
SLIDE ON INCREASING VITAMINS WITH INCREASED CALORIES

32. VITAMIN TOXICITIES AND DEFICIENCIES
DEFICIENCY-LOSS OF FUNCTION
TOXICITY –METABOLIC INTERFERENCE

33. THUS THERE IS AN INTEGRATION
OF SOURCE, FUNCTION,
DEFICIENCY AND TOXICITY
REMEMBER THAT SOURCE CAN
INCLUDE SUPPLEMENTS INCLUDING PILLS

34. VITAMIN SUPPLEMENTS- WASTE OF TIME AND MONEY- NEED MORE VITAMINS
VITAMIN SUPPLEMENTS- WASTE OF TIME AND MONEY- NEED MORE VITAMINS? – EAT MORE FOOD

35. VITAMIN TOXICITIES AND DEFICIENCIES
SLIDE ON INCREASING VITAMINS WITH INCREASED CALORIES

36. MORE CARBS, PROTEINS AND LIPIDS IN
THE DIET MORE VITAMINS IN THE DIET
CONTAINING THE CARBS, PROTEINS AND LIPIDS TO ASSIST WITH THE METABOLISM OF THE CARBS, PROTEINS AND LIPIDS.
EVERYTHING IS INTEGRATED
IT IS A PACKAGE DEAL!!

38. VITAMINS AS ANTIOXIDANTS
BETA-CAROTENE
VITAMIN C
VITAMIN E

39. VITAMIN TOXICITIES AND DEFICIENCIES
SLIDE ON INCREASING VITAMINS WITH INCREASED CALORIES

40. NOTE THE COOPERATION BETWEEN
VITAMINS

41. Lecture 11 - SUMMARY VITAMINS – SOME GENERAL COMMENTS
WHAT ARE THE WATER SOLUBLE VITAMINS?
B CLASS VITAMINS AND VITAMIN C
WATER SOLUBLE VITAMINS – IDATME
WHAT ARE THE FAT SOLUBLE VITAMINS?
ADEK
FAT SOLUBLE VITAMINS-IDATME
INTEGRATION OF VITAMINS WITH MACRONUTRIENTS
VITAMIN DEFICIENCES AND TOXICITIES
VITAMIN SUPPLEMENTATION
VITAMINS AS ANTIOXIDANTS

42. NEXT TIME WE WILL TALK ABOUT VITAMINS IN SPORTS