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Transcript of Vitamins
What is the best source of vitamins? From supplements or from food?
Why do you need vitamins in your diet?
What are the benefits of vitamins?
What is a Vitamin Deficiency?
Can you overdose on vitamins?
What are the the least important vitamins for an athlete?
What are the types of Vitamin Deficiency?
Who should take vitamins? - What age and or gender are they most effective for?
How do you treat a Vitamin Deficiency?
What are the most important vitamins for athletes?
The B Vitamins - Thiamin, Riboflavin, Niacin, Vitamin B6, Pantothenic Acid, Biotin, Foliate, Vitamin B12
What are the side effects
A state or condition resulting from the lack/ inability to use one or more vitamins.
What are natural sources of vitamins?
The health benefits of vitamins include preventing and treating various diseases including heart problems, high cholesterol, eye disorders and skin disorders.
When should vitamins be ingested?
Vitamin C protects the body from infection and damage to body cells. It also helps produce collagen, which is a connective tissue that hold muscles together.
Food sources - Strawberries, citrus fruits, peppers, and broccoli.
The B vitamins are necessary for converting proteins and sugars into energy, and are used during the production and repair of cells, including red blood cells.
Food Sources - Fruits and vegetables, Whole grains, Dairy, Meat
Vitamin D promotes the absorption of calcium, plays a role in the immune function, and it strengthens muscle mass - especially with aging.
Interesting Fact: Vitamin D is shown to improve athletic performance.
Food Sources: Fish, Liver, Egg yolks,
and it is added to milk, and orange juice.
Food Sources: Nuts and
Dark leafy greens, and fish.
Vitamin E is a structural, and functional component of skeletal, cardiac, and smooth muscle. It also reduces the inflammation in athletes muscles.
Even though Vitamins K, and A do not play a role in the structural components of an athlete it is still important to maintain a healthy diet which insures you ingest all of your vitamins.
Even if your not an athlete, you should maintain a healthy diet which allows you to receive your vitamins. Supplements are most commonly taken by pregnant women, children, elderly men and women, vegetarians, and those with weakened immune systems who do not receive the amount they should.
Choose Food First! ...
Individuals are capable of consuming the required amount of vitamins from their diet alone. Many who take vitamin supplements are putting themselves at risk for excessive intake.
Fat soluble versus Water soluble
Fat soluble vitamins (A,D,K,E) are absorbed by fat globules that travel through the lymphatic system and are eventually stored in the bodies tissues.
Water soluble vitamins (C , B's) are dissolved in water when digested, then go into the blood stream, while excess amounts are removed through the urinary system.
Vitamins are essential and benefit the health of your cells, bones, organs and heart and it is crucial to get enough of all of them to maximize their benefits.
They are essential micro nutrients your body needs in small amounts for various roles throughout the human body. They boost the immune system, support normal growth & developments and help cells and organs do their jobs.
Yes, it is possible to overdose on vitamins.
Eating to many things with vitamins in it can easily be over the recommended daily intake.
Fat- soluble vitamins are stored in the body for long periods of time. Taking vitamin supplements that contain mega doses of vitamins A, D, E & K may lead to toxicity.
Water- soluble vitamins include B & C. They are not stored in the body and must be replaced everyday, It is rare to overdose on these.
Natural sources of vitamins come from the foods we eat such as fruits and vegetables.
Beef, eggs, whole milk, carrots, sweet potatoes.
Night Blindness, Skin Condition
Weight Loss, Depression
Dementia, Muscle Weakness
Dry Skin, Insomnia
Muscle Weakness, Memory Loss
Skin Lesions, Muscular Atrophy
Loss of Bone Density
Visual Impairment, Loss of Blood Cells, Balance/ Coordination Problems.
Poor Blood Clotting
Sunlight, cheese, salmon, mushrooms, eggs.
Asparagus, broccoli, kale, oranges, strawberries.
Vegetable oils; peanut oil, sunflower seeds, avocado.
Leafy greens- spinach, brussel sprouts, cabbage.
Whole grains, eggs, spinach, potatoes.
Before Bed (Calcium)
With a meal (A, D, C, E & K)
Empty Stomach (Iron)
In the morning (B Vitamin)
Beans, breads, meat, oatmeal, bananas, cauliflower.
Some side effects of taking too much vitamin C or zinc can result in nausea, diarrhea, and stomach cramps. Side effects of multivitamins can lead to less serious side affects such as upset stomach or headache.
There can also be side effects from vitamin D causing allergic skin reactions such as inflammation, irritation of the skin, headaches, increased risk of high blood pressure, and stomach problems.