Vitamins and Minerals


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CYQ information on vitamins and minerals. This is not my information. These slides were provided by CYQ.

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Vitamins and Minerals

  1. 1. Vitamins and Minerals Applying the Principles of Nutrition to a Physical Activity © Central YMCA Qualifications (CYQ), 2010 All rights reserved. Without limiting the rights under copyright reserved above, reproduction of this resource for assisting course delivery is permissible for approved CYQ training providers for INTERNAL USE only.
  2. 2. Learning Outcomes • • • • Give a definition for vitamins and minerals Identify which vitamins are fat-soluble and which are water-soluble Describe the main function of the vitamins and minerals listed Describe antioxidants, free radical and photochemical and their effect on body functions • Identify macro and trace minerals, their function and food sources which provide them • Identify effective ways of ensuring you have enough vitamins and minerals in your diet • Identify the advantages and disadvantages of supplementation
  3. 3. Vitamins • • • • Chemical 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
  4. 4. Classification of Vitamins Fat Soluble Water Soluble A,D,E and K B and C Can be stored Cannot be stored
  5. 5. Minerals Macro elements Micro elements Sodium Potassium Calcium Copper Zinc Iron
  6. 6. Anti Oxidants, Free Radicals and Phytochemicals • Vitamin A, C, and E • Selenium • Phytochemicals – plant compounds: carotenoids, flavonoids and isoflavones • Help combat the effect of oxygen free radicals • Free radical can damage cell membranes, blood vessels, connective tissue • A good supply of anti oxidant vitamins can be obtained from green leafy vegetables and brightly coloured fruit and veg • Aim to consume 5 portions of fruit and vegetables daily
  7. 7. Health Properties of Anti Oxidants Compounds • • • • • 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
  8. 8. Supplementation • Not qualified to recommend vitamin and mineral supplements • Base advice on healthy eating guidelines • If client suspects a vitamin or mineral deficiency refer them onto a doctor or dietician
  9. 9. Maximising Vitamin and Mineral Intake • Eat a wide variety of food • 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 and quick frying in a wok • Opt for unrefined foods