BTEC National Diploma in Sport Unit 11 – Sports Nutrition

Learning Objectives Describe the role of micronutrients as part of a balanced diet Provide specific examples of micronutrients and their roles

What are micronutrients?

Vitamins and minerals Vitamins and minerals are required in much smaller amounts In some cases in small quantities Despite the small requirements, many play a critical role in regulating chemical reactions in your body

Vitamins and minerals Provide no calories – no energy! They perform specific functions and prevent particular deficiency diseases Most v + m cannot be produced by the body The exceptions are: Vitamin D – synthesis by sunlight on the skin Vitamin K – can be produced by the bacteria in the large intestine

Vitamins Vitamins may be subdivided into: Water soluble – B, C Fat soluble – A, D, E, K – fatty/oily foods

Vitamins The water soluble vitamins cannot be stored in the body so they must be consumed on a regular basis If excess quantities of these are consumed, the body will excrete them in the urine Fat soluble vitamins are stored in the body’s fat so it is not necessary to consume these on such a regular basis – can become toxic in very high doses!

Vitamins They are also required to support growth, and the immune and nervous system functions, and some are involved in the production of hormones Vitamins are obtained from a wide variety of plant and animal sources and your body requires differing amounts of each vitamin

Vitamins Individual vitamin requirements vary and are determined by age, sex, state of health and levels of physical activity The Department of Health has recommendations for all nutrients for different groups of healthy people within the UK A balanced and varied diet that provides an adequate energy content should supply sufficient intakes of all vitamins

What vitamins are there?

Deficiency of Vitamin B3 (Niacin) Pellagra - Diarrhea, Dermatitis, Dementia, Death Red meat and whole grains

Deficiency of Vitamin C Scurvy Citrus fruits, strawberries, potatoes, broccoli

Deficiency of Vitamin D Rickets – a weakening and softening of the bones

Minerals Minerals are vital for many functions essential to life

What minerals do you know?

Minerals Major Calcium Chloride Magnesium Phosphorous Potassium Sodium Sulfur Trace Chromium Copper Fluoride Iodine Iron Manganese Selenium Zinc

Deficiency of Iron Anaemia

Minerals - Functions Form structures e.g. bone, connective tissues, enzymes and hormones Nerve function and muscle contraction Regulate fluid balance in your body Levels of minerals are closely controlled by absorption and excretion to prevent excessive build up

Task 1

What should this include? What is a balanced diet? What should this include? Create 8 guidelines to achieving a balanced diet How might a balanced diet for one person be different to another's? Can you think of some specific examples to explain this?

A healthy plate – based on the Eatwell Plate

Public Health Sources World health organisation British Nutrition Foundation NHS GOV.UK http://www.healthknowledge.org.uk/public-health-textbook/disease-causation-diagnostic/2e-health-social-behaviour/drvs