1. Vitamins and Minerals
Sports Nutrition

2. Learning Outcomes
Identify the different types of vitamins and minerals
Describe the role of vitamins and minerals in the body

3. Link the different vitamins and minerals with these foods…
1. Vitamin C
2. Zinc
3. Vitamin A
4. Iron
5. Copper
6. Vitamin B
7. Sodium
8. Potassium
9. Calcium
10. Magnesium
11. Phosphorus
12. Selenium
13. Chronium
14. Vitamin D
15. Vitamin K
16. Vitamin E
17. Iodine

4. Mineral Function Source RDA Deficiency Calcium
Build strong bones and teeth
Milk and milk products
1200mg
Fragile bones
Magnesium
Aids the production of proteins and helps regulate body temperature
Whole grains, DGV, fish, almonds and peanuts
350mg
Low BP and body temperature
Phosphorus
Metabolism of macronutrients and aids growth and repair of cells
Meat, fish, milk, yoghurt, eggs, seeds, broccoli, nuts
800mg
Fatigue, irregular breathing, nervous
Potassium
Maintain fluid and electrolyte balance
Bananas, yoghurt, whole grains, seeds, potatoes
2500mg
Low BP, dry skin and salt retention
Iron
Essential element for blood production
Brown rice, DGV, fish, nuts and seeds, beans
19mg
anaemia
Selenium
Prevents cell damage
Brazil nuts
55mcg
Extreme fatigue
Sodium
All foods
Dehydration, lethargy, low BS
Zinc
Needed for the body’s immune system
Oysters, red met, poultry, beans and nuts
11mg
Hair loss, eye and skin conditions
Chromium
Important for metabolic processes
Vegetables and wholegrain
30mcg
Diabetes
Copper
Important for metabolic functions
Leafy greens and DGV
1.2mg
Reduced immune
Iodine
Cell and metabolic processes
Shellfish and soil grown vegetables
0.14mg
Developmental delays

5. D K B(1,2,3,5,6) C Vitamin Function Source RDAL U B E
Help maintain good vision, healthy skin, hair and mucous membranes
Liver, mackerel and milk products
1.5mg D
Essential for calcium and phosphorous utilisation, promotes strong bones and teeth
Sunlight, egg yolk, fish, fish oils and cereals
0.01mg
Antioxidant, helps prevent damage to cell membranes
Wheat, nuts, whole grains and dark leaf vegetables
15mg K
Used in the formation of blood clots
Leafy green vegetables
70mg
S W O A L T U E B R L E
B(1,2,3,5,6)
Main function is to aid in metabolism of food
Contained in most foods
1.5mg – 20mg C
Antioxidant, helps to strengthen tissues, helps in healing, fighting bacterial infections and regulating cholesterol
Most fresh fruits and vegetables
60mg

6. Minerals Minerals are vital nutrients
Like vitamins, minerals do not provide energy
Minerals are inorganic elements
They are required in small amounts to keep us healthy

7. Minerals Many minerals are dissolved in the body fluids as ions
When they are dissolved in the body like this they are known as electrolytes
All minerals are essential to health and form important parts of the body’s tissues

8. Continued.. Minerals can be placed in two categories:
Macro minerals – these are required in relatively large amounts (milligrams) e.g. calcium, potassium, sodium
Trace elements - these are required in smaller quantities (micrograms) e.g. iodine, copper

9. Essential macro minerals and trace elements in the diet
Macro (required in milligrams)
Trace (required in micrograms)
Calcium
Fluoride
Iron
Magnesium
Phosphorus
Potassium
Sodium
Zinc
Chromium
Copper
Iodine
Manganese
Molybdenum
Selenium

10. Vitamin and Mineral supplements
The supplement industry is worth millions of pounds
If a well balanced and varied diet is consumed that covers a person's energy needs then there should be no need for supplements
Taking large quantities of some vitamins and minerals can be harmful
Supplements will not enhance the performance of someone who already has a healthy diet

11. Continued.. However supplements might be useful for:
Dieters on low energy intakes
Vegetarians, especially vegans who might eat a limited variety of foods
Women planning pregnancy should take folic acid
Elderly people with poor appetites
Chronically ill

12. Vitamins Vitamins do not provide energy
They are required in very small amounts by the body to keep us healthy
They each carry out different functions
They prevent certain deficiency diseases

13. Vitamins
Fat soluble
Water soluble A D E K B C

14. Continued..
Most vitamins cannot be produced by the body and must be supplied by the diet
The exceptions are:
Vitamin D
The body is able to make this by the action of sunlight on the skin
Vitamin K
This can be produced by the bacteria of the large intestine

15. Fat soluble
A,D,E,K
All fat-soluble vitamins are found in the fatty or oily parts of foods
Once digested they are absorbed and transported in the lymph and reach the blood
Because they don’t dissolve in water, they are not excreted the urine and can accumulate in the body, in the liver and fatty tissue

16. Water soluble This group is formed from the:
B group of vitamins and vitamin C
Many of the B vitamins have similar functions, helping the use of energy within the body
As a group the water-soluble vitamins have different characteristics from the fat-soluble group
Excess are excreted via the urine
This means the body has only limited stores, so we need a regular intake
It should be noted that many of these vitamins are destroyed by food processing and preparation

17. 5 a day
In order to reduce the risk of these chronic diseases, health professionals recommended that we eat more fruit and vegetables, with a minimum daily target set as five portions each day, equivalent in weight to 400g

18. Vitamin A deficiency

22. Vitamin E deficiency

23. Vitamin K deficiency