What are the names of the B vitamins? Without looking it up

Thiamin (B1) Riboflavin (B2) Niacin B6 Cobalamin (B12) Folate

Vitamins, Minerals and Antioxidants Applying the Principles of Nutrition to a Physical Activity Programme

Learning outcomes Give a simple definition of a vitamin Identify fat-soluble and water-soluble vitamins, their functions and food sources Give a simple definition of a mineral Identify some key macro and trace minerals, their functions and food sources Describe free radicals, phytochemicals and antioxidants and their effect on health Identify contraindications/professional role boundaries regarding supplementation Identify effective ways of ensuring you have enough vitamins, minerals and antioxidants in your diet

Vitamins Organic chemicals naturally occurring in food Required in tiny amounts Essential for all chemical reactions in the body With few exceptions, all have to be provided from the diet Provide no energy

Classification of vitamins Fat Soluble Water Soluble A,D,E and K B (group) and C Mainly supplied by fat-based foods like butter, fish oil, wheat germ, etc. Mainly supplied by water-based foods like fruit, vegetables and whole grains Can be stored (in liver and fatty tissue) Cannot be stored (excreted in the urine) Daily supply not essential Daily supply essential Can become toxic Not toxic

Food Sources of Vitamins Foods, functions and signs of deficiency – See manual p32

Minerals Inorganic chemicals naturally occurring in food Essential for many chemical reactions in the body, and structure of bones, teeth, etc. With few exceptions, all have to be provided from the diet Provide no energy ‘Macro’ elements needed in larger quantities than ‘micro’ elements

Minerals Macro elements Micro elements Examples: Sodium Potassium Calcium Copper Zinc Iron Selenium

Food sources of minerals Foods, functions and signs of deficiency – See manual p35 & 36

Free radicals ‘Oxygen free-radicals’ are a by-product of aerobic metabolism Free radicals can damage cell membranes, blood vessels, connective tissue, etc. unless they are ‘quenched’ or ‘neutralised’ by antioxidants

Antioxidants and phytochemicals Good antioxidants include: Vitamins A, C, and E The trace mineral selenium Many ‘phytochemicals’ (plant compounds) are also good antioxidants. These include: Carotenoids Flavonoids A good supply of antioxidants can be obtained by eating brightly coloured fruit and vegetables. Hence the familiar ‘5 a day’ health message.

Health properties and antioxidants May have positive effect on cancer prevention Lower cholesterol and reduce risk of CHD Support immune system Have positive effect on gut bacteria Protect against harmful bacteria and viruses

Supplementation There are various extremes of opinion surrounding supplementation and several contraindications. Note you are not qualified to recommend vitamin and mineral supplementation. Base any advice just on healthy eating guidelines. If client suspects a vitamin or mineral deficiency refer them to a dietician for proper evaluation

Maximising intake Eat a wide variety of food and choose unrefined options when you can Include at least 5 portions of fruit and vegetables daily Fresh or frozen? Store fruit and vegetables correctly Cooking methods can retain nutrient content e.g. steaming or quick frying better than boiling