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VitaminsServe 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 for1. Growth2. Reproduction3. Health Maintenance

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Vitamins

Two classifications, 1. Water-soluble vitamins 2. Fat-soluble vitamins

Identified based on their ability to dissolve ineither water or fat tissue, respectively

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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. B12 • Vit. B6

• 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

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 & B12 help cells multiply

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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

Fat-Soluble VitaminsFunctions:

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

Fat-Soluble VitaminsFunctions:

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

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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)

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Minerals

There are approximately 17-21 identified essential minerals

• The major minerals consist of:1. Calcium2. Chloride3. Magnesium4. Phosphorus5. Potassium6. Sodium7. 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 tissues4. Catalytic action in energy release

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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.

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WaterLarge 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

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WaterBody water is lost through:

1. Urine2. Feces3. Sweat4. Evaporation in lungs

Excessive water loss through:5. Illness6. Exercise7. Hot environment8. Consumption of coffee, tea, alcohol

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Water

• Need to consume approx. 1mL of water for every Calorie burnedo 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