VITAMIN/MINERAL BINGO

Sodium

an electrolytehelps maintain body-fluid balancea positive ion*40% of table salt is this mineral

Vitamin A

one of the fat-soluble vitaminsis also an antioxidant aids in night vision and peripheral vision, bone development and the immune systemmay cause carotenemia if taken in excess

Thiamin B1

necessary for CHO metabolismpork is a great source of this vitamina deficiency is most common in alcoholicsa deficiency is called beriberia deficiency could possibly decrease endurance capacity in those with high CHO dietswas the first vitamin discovered

Folate

this vitamin is part of the B-complexthis vitamin works with Vitamin B12 to prevent pernicious anemia (large, immature RBCs)the synthetic form of this vitamin is more bioavailable than the natural form found in foodthis vitamins helps prevent neural tube defects*women of child-bearing ability should supplement with this vitamin

Riboflavin

Serves as a co-enzyme for energy metabolism, fatty acid metabolism and folic acid metabolismDeficiency is rareThis B-vitamin is widely found in foodsAlcoholics are most likely to be deficiency*Is also known as Vitamin B2

Iron

a trace mineralhas two forms: heme and non-hemefoods rich in Vitamin C helps the body better absorb this mineralwomen need more of this mineral than menhelps forms compounds essential to the transportation and utilization of oxygenhelps from hemoglobin, which transports oxygen from the lungs to the body*supplementation is recommended when a clinical deficiency is present

Zinc

this mineral is involved in energy metabolism, protein synthesis and immune functionPlays a key role in >300 enzymesa deficiency in this mineral can cause a decreased immune system, growth failure, poor appetite, and poor wound healingthis mineral is found primarily in animal products, as well as whole-grain productshalf of the world is deficient in this vitamindeficiency may affect those in weight-controlled sports

Vitamin B12

One of the most abused vitamins in the sports worldworks closely with folic acid in the development of RBCsEssential for DNA synthesisRequires intrinsic factor and hydrochloric acid to absorb*Vegans are likely deficient in this vitamin

Choline

is a vitamin-like compoundis an essential nutrientis involved in the formation of neurotransmitterscould cause a feeling of fatigue in athletes a precursor to lecithinfound in seafood and eggs

potassium

synthetic supplementation of this mineral could cause severe heart arrythmias and could be fatalaids in the maintenance of body fluids and creates electrical impulses in the musclesregulation of this mineral is precise, which means a deficiency is rareathletes often consume bananas when experiencing muscle cramps

calcium

one of the major mineralstofu, legumes and green leafy veggies are good plant sources of this mineralthose in weight-controlled sports, vegans, and those with dairy allergies may be at higher risk for deficiencies of this mineralchildren, older adults, and pregnant/lactating women need more of this mineral*a deficiency could cause osteoporosis or contribute to recurring stress fractures

Phosphorus

second most abundant mineral in the bodyalso required for normal bone and tooth formationsupplementation may enhance aerobic endurance performance when consumed as saltsrequired for normal function of most B vitaminscritically important for every cell in the bodyall natural foods have some amount of this mineral*is a major part of PCr and ATP

niacin

megadoses of this vitamin may help reduce serum lipids a deficiency in this vitamin cause a disease called pellagra (dermatitis, diarrhea, dementia and death)It is a part of two co-enzymes that are used in energy metabolismfound in foods with high protein contents*may cause flushing if taken in excess

Vitamin C

smoking, oral contraceptives, and aspirin use increase the need for this vitaminthis vitamin was discovered by a sailoraids in the digestion of ironis an antioxidantis a water-soluble vitaminaids in the healing of wounds and collagen formation

vitamin B6 (pyridoxine)

involved heavily in protein metabolismalcoholics may be deficient in this vitaminmay be used to treat nausea during pregnancyplays a role in gluconeogenesiscan cause peripheral nerve damage if taken in excesspart of the B-complex*recommendations is based on protein intake-higher protein intakes need higher amounts

Electrolytes

*These substances that have a natural positive or negative electrical charge when dissolved in water.

vitamin E (tocopherol)

This vitamin is found in oils and nuts/seedsIt functions as an antioxidant and protects the cell from damage*a deficiency in this vitamin could reduce aerobic capacity

Magnesium

This mineral is widely distributed in foods.It is involved in >300 essential metabolic reactions, including ATP formationIt aids calcium in bone formationIt may help reduce blood pressureA deficiency may cause a reduction in performance and is more common in female athletes A deficiency may cause muscle weakness, twitching and cramping

Vitamin B7

This vitamin can be synthesized by gut bacteriaIt is an important co-enzyme for gluconeogenesis*Deficiency is rare, but may be found in those who consume a large amount of raw egg whites

Vitamin K

antibiotic use may cause a deficiency of this vitaminthis vitamin can be synthesized by the gutbabies get a shot of this vitamin at birthdeficiency can cause lack of blood clotting and may be affected by blood thinners*is found in green leafy veggies

Vitamin D

this vitamin could improve aerobic capacityit is recommended to get levels tested before supplementing, but if deficient, a supplement is recommendedour bodies make this from UV raysknown as the "sunshine vitamin"those who live in higher altitudes, spend a lot of time indoors, use sunscreen, or have darker pigmented skin may be at risk for a deficiencyworks in conjunction with calcium for bone formation

Choride

This electrolyte makes up 60% of table saltThose who are deficient in this vitamin may have a hard time absorbing Vitamin B12*This mineral helps regulate fluid balance in the body, nerve impulses and formation of electric potentials across the cell membrane

Fat soluble vitamins

A deficiency in these vitamins are less common as they are stored in the bodyA toxicity in these vitamins are MORE common since they are NOT excreted in the urine

water soluble vitamins

These vitamins are lower risk for toxicity as they are excreted in the urine when excess is consumedA deficiency of these vitamins will occur quicker

vitamin C, vitamin E, beta-carotene

These are the three antioxidants