Vitamins, Minerals, and Hydration

NASM Chapter 9

A, D, E, K

fat soluble vitamins

roles of vitamin A

vision, epithelial regeneration, gene expression, immune function, and growth

roles of vitamin D

calcium absorption, regulation of parathyroid, immune function, gene expression

parathyroid hormone

controls the amount of calcium and phosphorus in the blood

roles of vitamin E

antioxidant activity, prevention of oxidative damage to DNA

roles of vitamin K

blood clotting, bone health and bone resportion

sources of vitamin A

egg yolk, liver, orange and muddy green vegetables

muddy green vegetables

carrots, pumpkin, sweet potato, butternut squash, apricots, swiss chard, kale, collard greens

sources of vitamin D

fatty fish, egg yolk, dairy

sources of vitamin E

nuts, seeds, oils

sources of vitamin K

dark, leafy greens, broccoli, brussels sprouts

vitamin C and the B vitamins

water soluble vitamins

B1

thaimin

B2

riboflavin

B3

niacin

B6

pyridoxine

B9

folate

B12

cobalamin

B7

biotin

B5

pantothenic acid

role of vitamin C

antioxidant, collagen synthesis, immune support

sources of vitamin C

most fruits, especially citrus, and some vegetables including broccoli, cauliflower, red peppers, and potatoes

roles of B1

energy metabolism, prevention of beriberi disease

Beriberi disease

inflammation or degeneration of the heart and nerves

sources of B1

most meats, poultry, fish, pork, fortified cereal

roles of B2

energy metabolism, prevention of cheilosis

Cheilosis

inflammation or small cracks at the corners of the mouth

sources of B2

dairy, most animal proteins, fortified cereals

roles of B3

energy metabolism, prevention of pellagra disease

pellagra disease

dementia, diarrhea, dermatitis

sources of B3

most animal proteins, fortified cereals, beans, legumes

roles of B6

energy metabolism, transamination and deamination of amino acids, conversion of tryptophan to niacin

sources of B6

most animal proteins, fortified cereals, beans, legumes

roles of B9

DNA and RNA synthesis, RBC synthesis, prevention of neural tube defects, cancer prevention, energy metabolism

sources of B9

green, leafy vegetables, asparagus, oranges

roles of B12

energy metabolism, DNA and RNA synthesis, nerve signaling, methylation reactions

sources of B12

animal proteins, nutritional yeast

roles of B7

energy metabolism, synthesis of structural proteins

roles of B5

energy metabolism

What vitamins are nonessential?

Vitamin D, biotin and niacin

major minerals

calcium, chloride, magnesium, phosphorus, potassium, sodium, sulfur

trace minerals

iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, molybdenum

functions of calcium

bone health, muscle contraction, nerve signaling, blood clotting, regulation of blood pressure, immune function

sources of calcium

dairy, fortified nondairy, leafy greens, fish with bones

roles of phosphorus

bone health, phospholipids in cells, DNA and RNA production, acid-base balance

sources of phosphorus

animal proteins, beans, legumes, whole grains, cocoa

sources of magnesium

green leafy vegetables, nuts and seeds, avocado, seafood, dark chocolate

roles of magnesium

coenzyme for many metabolic reactions, muscle relaxation, ATP synthesis, protein synthesis, immune function, nerve signalling

roles of sodium

fluid and electrolyte balance, nerve signaling, muscle contraction

roles of potassium

fluid and electrolyte balance, nerve signaling, muscle contraction

sources of potassium

dark leafy greens, bananas, apricots, avocados, potatoes, melon, prunes

roles of chloride

fluid and electrolyte balance, hydrochloric acid production

sources of chloride

table salt

roles of sulfur

component in structural proteins

sources of sulfur

eggs, meat, fish, poultry, milk, nuts, legumes

roles of iron

transport and release of oxygen, energy metabolism

sources of iron

animal proteins, legumes, beans, dark leafy greens, molasses and fortified cereals

roles of zinc

coenzyme for many metabolic processes, wound healing, taste perception, immune health, growth, sexual maturation, fetal development

sources of zinc

animal proteins, shellfish, whole grains

roles of copper

coenzyme for many metabolic processes, role in iron absorption and metabolism

sources of copper

organ meats, beans, legumes, cashews, whole grains

roles of selenium

antioxidant activity

sources of selenium

seafood, meats, grains

roles of iodine

part of thyroxine that regulates metabolism, weight, growth, and development

sources of iodine

seafood, iodized salt, dairy products

roles of manganese

coenzyme in many metabolic processes, bone growth and development

sources of manganese

legumes, oatmeal, whole wheat bread, leafy green vegetables

roles of chromium

regulation of glucose

sources of chromium

whole grains, liver, nuts, cheeses

roles of fluoride

bone and dental health

sources of fluoride

tap water, tea, certain seafood

sources of molybdenum

leafy green vegetables, legumes, milk, liver

roles of molybdenum

coenzyme in some metabolic pathways

How much water to drink the evening or morning prior to an event

16 oz

How much water to drink 20-30 min prior to an event

13-20 oz

How much water to drink every 10-15 min of exercise

12-16 oz

How much water to drink postgame/training

1.25x the amount of weight lost during activity