VITAMINS, MINERALS AND THEIR FUNCTIONS TABLE

Transcription

1 VITAMINS, MINERALS AND THEIR FUNCTIONS TABLE The nutrient and energy standards known as the are currently being revised. The new recommendations are called Dietary Reference Intakes (). The following chart provides the most updated goals for nutrient intake available for males and females between For information about other ages, or special populations such as pregnancy or lactation, please go to Nutrient or Functions in the Body/Benefits Dietary Sources FAT-SOLUBLE VITAMINS Vitamin A Retinol, beta-carotene and various other carotenoids Vitamin D Cholecal-ciferol, ergocalciferol Vitamin E Tocopherol, Tocotrienols Vitamin K Males: 1000 ug RE Females: 800 UG RE Males: 5.0 ug Females: 5.0 ug Males: 10 mg α-te Females: 8 mg α-te Males: 80 ug Females: 65 ug Helps maintain good vision (necessary for night vision), resistance to infections, and supports growth and repair of body tissues. Also maintains integrity of white and red blood cells, assists in immune reactions, helps maintain the stability of cell membranes. Member of a large and cooperative bone-making and bone maintenance team. Regulates absorption of calcium and phosphorus for bone health. Fat-soluble antioxidant. Helps maintain cell membranes, red blood cell integrity, protects vitamin A and fatty acids from oxidation. Helps make factors that promote blood clotting. Milk, eggs, meat, fish liver oils. Beta-carotene and other carotenoids are found in: Green leafy vegetables - kale, spinach, broccoli, collard greens, parsley, turnip greens, escarole. Yellow vegetables - carrots, sweet potatoes, winter squash, pumpkin. Yellow and orange fruits - mango, cantaloupe, papaya, and apricots. Formed in skin when exposed to sunlight. Also found in dairy products, egg yolk, fish liver oils, tuna, mackerel, herring, sardines, oysters, yeast. Found primarily in plant oils, green, leafy vegetables, wheat germ, whole grains, egg yolk, nuts, seeds, and liver. Bacterial synthesis in the digestive tract. Diet generally supplies remaining need. Green, leafy vegetables, cabbage-type vegetables and milk. WATER-SOLUBLE VITAMINS Vitamin B1 Thiamine Vitamin B2 Riboflavin Vitamin B3 Niacin, nicotinic acid, niacinamide Vitamin B5 Pantothenic Acid Vitamin B6 Pyridoxine, pyridoxal, other forms Vitamin B12 Cobalamin Biotin Males: 1.2 mg Females: 1.1 mg Males: 1.3 mg Females: 1.1 mg Males: 16 mg NE Females: 14 mg NE Males: 5.0 mg Females: 5.0 mg Males: 1.3 mg Females: 1.3 mg Males: 2.4 ug Females: 2.4 ug Males: 30 ug Females: 30 ug Helps metabolize carbohydrates, maintain appetite and normal digestion. Part of a coenzyme used in energy metabolism. normal appetite and nervous system function. Part of coenzymes used in energy metabolism, supports normal vision and skin health. Part of a coenzyme used in energy metabolism, supports health of skin, nervous system and digestive system. High (pharmacological) may help manage cholesterol. Part of Coenzyme A, which is used in energy metabolism Part of a coenzyme that helps the body synthesize nonessential amino acids. Significant role in protein metabolism. Part of coenzymes used in new cell synthesis; helps to maintain nerve cells. Part of a coenzyme used in energy metabolism, fat synthesis, amino acid metabolism and glycogen synthesis. Found in many foods: whole grain cereals, legumes, beans, nuts, brewer's yeast, wheat germ, pork, ham, and liver. Milk, yogurt, other dairy, meat, leafy greens, whole grains. Tuna, dairy, meat, whole grains, nuts and all protein containing foods. Widespread in foods. Green leafy vegetables, meats, fish, poultry, shellfish, legumes, fruits, whole grains. Animal products (meat, fish, poultry, shellfish, eggs, cheese, milk). Widespread in foods.

2 Vitamins, Minerals and their Functions Table, Cont. Nutrient or Functions in the Body/Benefits Dietary Sources Folic acid Folate, folacin Vitamin C (ascorbic acid) Males: 400 ug Females: 400 ug Males: 60 mg Females: 60 mg Part of coenzymes used in new cell synthesis. Essential for blood cell formation, protein metabolism, and prevention of neural tube defects. Essential element in collagen formation (strengthens blood vessels, forms scar tissue, is a matrix for bone growth); an antioxidant; strengthens resistance to infections; and improves absorption of iron. SELECTED MINERALS Boron NO or Bone health, prevention of osteoporosis. Calcium Males: 1000 mg Females: 1000 mg The principal mineral of bones and teeth, also involved in normal muscle contraction (including heart muscle). Chloride No or An electrolyte that maintains normal fluid balance and proper acid-base balance, part of hydrochloric acid found in the stomach. Chromium No or Associated with insulin and required for the release of energy from glucose. Copper No or healthy bones, muscles, and blood vessels. Assists in iron absorption. Green leafy vegetables, liver, fortified grain products, legumes and seeds. Abundant in most fresh fruits (esp. citrus) and vegetables. Non-citrus fruits, leafy vegetables. Milk and milk products, small fish with bones, tofu, broccoli, chard and legumes. Salt, soy sauce, moderate quantities in whole, unprocessed foods and large amounts in processed foods. Brewer's yeast, unrefined whole grain cereals, fats, vegetable oils. Liver, legumes, nuts, seeds, raisins, whole grains, shellfish, shrimp. Nutrient or Functions in the Body/Benefits Dietary Sources Fluoride Males: 3.8 mg Females: 3.1 mg Involved in the formation of bones and teeth. Drinking water (if fluoridated) tea, seafood. Iodine Iron Magnesium Males: 150 ug Females: 150 ug Males: 10 mg Females: 15 mg Males: 420 mg Females: 320 mg Essential component of thyroid hormones that regulate tissue growth and cell activity. Part of the protein hemoglobin which carries O2 in the body. Part of the protein myoglobin in muscle which makes O2 available for muscle contraction. Necessary for the utilization of energy as part of the cells metabolic machinery. Involved in bone mineralization, the building of protein, enzyme action, normal muscular contraction, and transmission of nerve impulses Manganese No or Involved in the formation of bone, as well as in enzymes involved in amino acid, cholesterol, and carbohydrate metabolism. Molybdenum No or Important in a variety of enzyme systems. Phosphorus Males: 700 mg Females: 700 mg A principal mineral of the bones and teeth; part of every cell; maintains acid-base balance. Iodized salt, seafood, plants. Red meats, liver, poultry, fish, shellfish, beans, peas, dried fruit, eggs. Certain foods contain phytates, which may inhibit iron absorption. Nuts, legumes, whole grains, beans, green leafy vegetables, seafood, chocolate. Nuts, whole grain cereals, beans, rice, dried fruits, green leafy vegetables. Legumes, grains, organ meats. Abundant in all animal foods.

3 ERGOGENIC AIDS (from American Family Physician, March 2001) TABLE 3 Ergogenic Aids: A Summary of An Assessment of the Current Literature Ergogenic aid Action Research on ergogenic effects Side effects ity Alcohol Decreases anxiety No benefits Significant Banned for shooting events Amphetamines Anabolic steroids Improve concentration, decrease fatigue and appetite Increase strength, lean muscle mass and motivation Mixed, some positive Positive Androstenediol Same as steroids Limited, refutes Unknown Banned by IOC Androstenedione Same as steroids Refutes, no benefits Significant Banned by IOC, NCAA Antioxidants Arginine, ornithine, lysine Aspartates Aspirin Avena sativa Bee pollen Decrease muscle breakdown Stimulate growth hormone release Increase free fatty acid use, sparing muscle glycogen Decreases pain with muscle fatigue and muscle breakdown Increases steroid production Increases strength and endurance Mixed, no clear benefits No benefit Mixed, some positive benefits Beta blockers Decrease anxiety Positive effect on fine motor control, negative effect on aerobic Beta2 agonists Blood doping Increase lean muscle mass at used No benefit Limited, refutes Refutes, no benefits Allergic reaction Mixed, no benefit from inhaled formulations Significant Banned by IOC Banned by IOC, legal when prescribed

4 Boron Branched chain amino acids Caffeine Calcium Carbohydrates Carnitine Increases endogenous steroid production Decrease mental fatigue Increases muscle contractility and aerobic endurance, enhances fat metabolism Increases muscle contractility, enhances glycogen metabolism Increase endurance, decrease fatigue Increases fat metabolism Refutes, no benefit Mixed, negative to urine level of 12 to 15 µg per ml Refutes, no benefit Choline Increases endurance Mixed, inconclusive Chromium Increases lean mass Refutes, no benefit unless prior Chrysin Cocaine Coenzyme Q 10 (ubiquinone) Coenzyme Q12 Creatine DHEA Inhibits aromatase, increases endogenous steroids Stimulates CNS, delays fatigue Delays fatigue, acts as antioxidant, speeds muscle repair Increases muscle energy, endurance, strength and lean muscle mass Increases endogenous steroid production Refutes Safe to 400 µg daily, potentially above this level Limited, refutes Mixed Refutes, no benefit Refutes, no benefit, insufficient data on long-term use No benefit in healthy athletes Potentially Diuretics Decrease body mass Limited benefit Potentially Ephedrine, other sympathomimetics Ephedrine plus caffeine Erythropoietin Stimulate CNS, increase energy, delay fatigue, stimulate weight loss Increases energy, stimulates weight loss No benefit Potentially Potentially, fatal at high Banned by IOC, some other organizations Banned by IOC (2004) Banned by IOC, some other organizations

5 Fat supplements Increase endurance Refutes Fluids Increase endurance Folic acid GHB Ginseng Glucosamine Glutamine Glycerol Guarana (herbal caffeine) HMB Human growth hormone Inosine Iron Leucine Ma huang (herbal ephedrine) Magnesium Stimulates growth hormone release and muscle growth Increases endurance, enhances muscle Serves as NSAID alternative, enhances Boosts immunity and growth hormone levels Improves hydration and endurance Same as caffeine Decreases muscle breakdown, enhances Anabolic effect on muscle growth, increases fat metabolism Enhances energy production, improves aerobic Decreases muscle breakdown and spare muscle glycogen stores Same as ephedrine Enhances muscle growth Refutes Limited, refutes Limited, refutes, no benefit Limited, may have limited NSAID abilities May boost immunity, no other benefits dose-related; abuse potential, abuse syndrome reported Limited, supports (oral) Limited, some strength benefits Refutes, limited ergogenic benefits Refutes, no benefit Limited, no ergogenic effect Marijuana Decreases anxiety Refutes, negative effect Multivitamins Narcotics Increases energy, endurance and aerobic, enhances Increase endurance by suppressing pain, decrease anxiety Mixed, negative, toxic at high at, some toxicities at high

6 Niacin Oxygen Phosphates Phytosterols Protein Pycnogenol Pyruvate D-Ribose Selenium Increases energy and endurance, enhances Increase ATP production, energy and muscle endurance Stimulates release of endogenous steroids and growth hormone Optimizes muscular growth and repair Boosts antioxidant levels, enhances Increases lean body mass Increases cellular ATP and muscle power Enhances antioxidant functions Sodium bicarbonate Buffers lactic acid production, delays fatigue a No benefit if given before or after activity Mixed, negative Refutes, no benefit, increased need for protein with activity, dietary sources offer same benefit Limited research, benefit only in specific cases No human research Limited, no benefit Strychnine Unknown No research on ergogenic benefits Tribulus terrestris Tryptophan Vanadyl sulfate Increases endogenous steroid production Decreases pain perception, increases endurance Increases glycogen synthesis, enhances muscle Vitamin B 1 (thiamin) Enhances energy production, increases aerobic, improves concentration Vitamin B2 (riboflavin) Vitamin B6 (pyridoxine) endurance Enhances muscle growth, decreases anxiety Refutes Mixed, no benefit in trained athletes Refutes, no benefit in healthy individuals Little data, allergic reaction possible unless underlying medical condition known, at high Potentially at high, potentially

7 Vitamin B12 (cyanocobalamin) Vitamin B15 (dimethylglycine) Vitamin C Vitamin E Yohimbine Zinc Enhances muscle growth Increases muscle energy production Acts as antioxidant, increases aerobic and energy production Acts as antioxidant, improves aerobic Increases endogenous steroid production Enhances muscle growth, increases aerobic Mixed, negative Mixed, some positive proven, but concerns raised Refutes, no benefit Limited, negative IOC = International Olympic Committee; NCAA = National Collegiate Athletic Association; CNS = central nervous system; DHEA = dehydroepiandrosterone; GHB = gamma-hydroxybutyrate; NSAID = nonsteroidal anti-inflammatory drug; HMB = calcium beta-hydroxy beta-methylbutyrate; = recommended daily allowance; ATP = adenosine triphosphate.

8 If your lifestyle doesn t control your meal plan, your diet will control your meal plan.. Nutritional Analysis Sheet All References taken from American Dietetic Association Body Mass Index = weight (lbs.) ( ) x 705 = BMI height inches x height inches ( ) 2 = BMI very low risk low risk moderate risk high risk 40 + very high risk Activity Range sedentary moderately active vigorously active.90-athlete/instructor 1 Base Metabolic Rate = x = calories /day (10 women, (body weight) (maintenance basal metabolic rate/mbmr) 11 men) Activity Calories = [ ] x = calories range of activity] (MBMR) (Activity Calories/AC) Daily Energy Expenditure = + = calories (DEE) (MBMR) (AC) (DEE)

9 Body weight = DEE = Activity Level = Low-Moderate Active/Athlete CHO (carbohydrate s) 55-60% ( - )g CHO g/lb x lbs = 60-75% ( - )g CHO g/lb. x lbs = Specific & individualized calculations x. -. = / cals 4cals/g = - g CHO PRO(teins) 10-15% ( - )g PRO g/lb ( )g PRO FAT [ = my fat goal] 25-30% <10% saturated fat ( )g FAT 10-20% ( - )g PRO g/lb ( )g PRO 25% ( )gfat x.10-. = / cals 4 cals/g = - g PRO x = cals 9cals/g = g FAT or less ( g x.10 = g of saturated fats or less)