vitamins and minerals and their functions...

[queenofthedamned]

Vitamins Function Food sources Vitamin A (found in two forms: retinol and beta carotene)  Necessary for vision in dim light, for healthy skin and surface tissues, especially those which excrete mucus (for example the intestines, lungs and vagina). In addition, it prevents infections and is necessary for the immune system  Fish liver oils (for example cod or halibut liver oil), liver, carrots, fortified margarine, cheese and dark green leafy vegetables   Vitamin D (found in two main forms: cholecalciferol and ergocalciferol)  For the growth and maintenance of bones and teeth through regulation of absorption and metabolism of calcium  Oily fish, eggs, milk, fortified breakfast cereals and fortified margarine. Also created in the body by action of sunlight on the skin   Vitamin E (found as a group of compounds called tocopherols)  Protection of cell membranes and fats from oxidative damage; protection of vitamin A, immune system and nervous system  Vegetable oils, eggs, whole grains, green vegetables and nuts   Vitamin K (covers a number of compounds, including phylloquinone)  Is necessary for normal blood clotting and energy metabolism  Dark green leafy vegetables, liver, meat, potatoes and cereals   Vitamin B1 (thiamin)  For energy metabolism, especially from carbohydrates  Bread, potatoes, milk, meat (especially pork), offal, whole grain cereals and fortified breakfast cereals   Vitamin B2 (riboflavin)  Essential for the utilisation of energy from foods, especially fats and proteins  Milk, meat (particularly liver) and eggs   Niacin (also known as vitamin PP) (nicotinic acid)  Necessary for energy metabolism  Meat, potatoes, bread and fortified breakfast cereals   Pantothenic Acid (also known as vitamin B5)  Energy metabolism and production of neurotransmitters for the nervous system  Yeast, liver, whole grains, greens and nuts. In fact it is found in virtually all foods   Vitamin B6 (found as a group of compounds, including pyridoxine)  Necessary for protein metabolism, particularly of haemoglobin  Potatoes, vegetables, meat, milk and fish   Vitamin B12 (found as a group of compounds, including cyanocobalamin and hydroxocobalamin)  For the production of blood (red cells), nervous system, synthesis of DNA  Liver, milk, fish and eggs   Folic Acid (also known as vitamin Bc or M)  Necessary for the production of blood (red cells), nervous system, synthesis of DNA  Offal and raw green vegetables   Biotin (also known as vitamin H)  For protein and fat metabolism  Liver and kidneys, whole grains and nuts   Vitamin C (found as a group of compounds, including ascorbic acid)  Necessary for the maintenance of connective tissues (including tendons, ligaments and cartilage). In addition, it helps wound healing, production of hormones, the immune system and protects vitamins A and E  Fresh fruit, especially citrus fruits and vegetables (particularly potatoes)     Minerals Function Food sources Sodium  Helps regulate body fluids and is involved in energy release, functioning of nerves and muscle contraction. Increases blood pressure  Salt, bread and cereal products, bacon, ham, shellfish, smoked fish, soy sauce and foods that have been preserved by using salt   Potassium  Is used in the body's fluid balance and is involved in membrane functions, muscle function and reduces blood pressure  Potatoes, vegetables, greens, pork, dairy products, fruit (especially bananas) and juices   Calcium  For bones and teeth, blood clotting, hormone secretion, muscle and nerve function  Milk, cheese, bread and flour, green leafy vegetables and small oily fish with bones   Magnesium  Involved in muscle tone and activates enzymes  Milk, bread, potatoes and vegetables   Iron  Necessary for the manufacture of haemoglobin in blood (red cells) oxygen transport and transfer to tissues, activates enzymes  Red meats, liver, flour and cereal products, potatoes and vegetables   Zinc  For growth, bone metabolism, activation of enzymes, release of vitamin A from liver, immune system, taste and insulin storage  Meat, liver, seafood (especially oysters) milk, bread and cereals   Copper  Essential for enzyme function, especially blood formation, bone metabolism, immune system, nerve function and energy metabolism  Oysters, mussels, whelks, liver, brewer's yeast, whole grains, nuts and cocoa   Manganese  Necessary for enzyme activation and cell structure (works with calcium and iron)  Wholemeal bread, wheat germ, nuts, avocados, peas and tea   Molybdenum  Involved in enzyme functions  Liver, kidney, wheat germ, lentils, sunflower seeds, eggs and beans   Selenium  Has an enzyme function protecting cell membranes and fats from oxidative damage (works with vitamin E)  Nuts (especially brazils), seeds, bread, fish and meat (especially pork)   Chromium  Enhances the action of insulin on glucose uptake by cells  Egg yolk, liver, cheese, wholemeal products, molasses and brewer's yeast   Iodine  A necessary component of thyroid hormones  Oily fish, seaweed, meat, milk and iodised table salt   Phosphorus  Accommodates energy stores, bones, membrane function and growth  Dairy products, eggs, meat, fish, soya beans, soya products, pulses and wheat bran

[jugg]

very interesting read there queenie.

[p.s.]

Ya QOD always finds usefull info to put up, and even something as basic as vitamins/minerals is always great to review as we tend to get all caught up in the latest supplements and sometimes forget how important something this basic really is. Also as hard working athletes make sure to use a supplement as food is good but will not yeild enough vitamins/minerals to support what we do.