1. Vitamins
Definition: noncaloric, organic nutrients needed in small amounts to maintain proper health and functioning of the body.
13 total. Named in the order discovered
Vit A
B complex group (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate)
Vit C
Vit D
Vit E
Vit K

2. Vitamins Lipid Soluble – A, D, E, K Water soluble – B complex group, C
Obtained from fats and oils in foods, mostly plant sources
Stored in liver and body fat until needed
Pro: can go for weeks without deficiency
Con: excesses may accumulate
toxicity usually only with supplements
Water soluble – B complex group, C
Obtained from plant and animal sources (mostly B complex)
Not stored in significant amounts
Easily lost in cooking water and damaged by heat of cooking
Easily lost in urine
Toxicities not possible from food sources… only with supplements

3. Do vitamins cure illnesses?
The only illness cured by a vitamin is the illness caused by a deficiency of that vitamin.
Can illnesses be prevented by vitamins?
If obtained from vitamin rich foods – Yes, especially cancers
If obtained by vitamin supplements – No, maybe D3 [Tuft’s University (?), analyzed last 50 years of studies]
Is athletic performance improved by vitamin supplements?
If eating a variety of vitamin rich foods – No
If vegetarian, a possible benefit from B complex supplement

4. Water Adequate water reduces your chances of: Fatigue UTIs
Migraine Headaches
Gallstones
Kidney stones
Constipation
Heat Exhaustion/Stroke
Low BP
Dental disease
Heart attack
Stroke
Glaucoma
Etc. etc.

5. Progressive Effects of Water Loss:
1% loss = thirst
5% loss = strength and endurance declines
10% loss = blurred vision and mental confusion (LOC)
20% loss = death

6. So how much is enough? Simple question – Amount you need affected by:
No simple answer.
Amount you need affected by:
Environment
Physical activity
Food choices
Good Rule of thumb:
A full glass w each meal
A full glass bt meals
Urine clear / pale yellow
Drink b4 you get thirsty
 intake w physical activity

7. Can U drink too much water?
Yes but is rare.
Common in endurance sports
Hyponatremia
Common in CHF patients
Pitting edema
Pulmonary edema

8. Don’t like to drink water?
60-90% is common

9. Minerals
Definition: noncaloric, inorganic nutrients needed in small amounts to maintain proper health and functioning of the body.
Major Minerals (a.k.a. Macrominerals) – those needed in larger amounts
Calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.
Trace minerals – those needed in minute quantities
Iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium.

10. Calcium and ???
Osteoblasts vs. osteoclasts

11. Common sites of fractures due to osteoporosis

12. Common sites of osteoporotic fractures

13. Prevention: Osteoporosis Be physically active as long as you can
Don’t smoke
Eat calcium rich foods
Dairy, Sardines, Dark leafy greens (like spinach, kale, turnips, and collard greens); Fortified cereals (such as Total, Raisin Bran, Corn Flakes); Fortified OJ, soybeans, Enriched breads, grains, and waffles
Eat vitamin D rich foods
Fish, sea foods, fortified milk and cereals
Get sunshine for Vit. D
15 min/day
Avoid carbonated beverages (they leach minerals from bones)
Goal: Build up a reserve of bone matrix now! in your 20s and 30s and 40s