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

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

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

4. 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

5. 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

6. 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

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

8. 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

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

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

11. 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

12. 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.

13. 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

14. 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

15. 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