VITAMINS

themule

Hey all, dusted down some old notes,and put this together for the guys again starting out here is a little about vitamins and their uses in the body.

As we all know much of todays food is over re-fined or processed e.g. tins. If you put some thought in to the quantity of natural foods you consume, in order to reduce these losses to bare minimum.

VITAMINS are divided into 2 major catagories: fat soluble and water soluble. Water soluble vitamins are the B Complex and Vitamin C. Fat soluble vitamins include A,D,E,and K.

WATER SOLUBLE VITAMINS:
The B-complex vitamins are vital for the proper use of carbohydrates and also for generating energy, any deficiencywill affect your nervous system and also digestive system,the reflexes,the skin,the nails,and the tissuelining of your body. They are NOT stored so your body will excrete any excess. The best known are B1 THIAMINE,B2RIBOFLAVIN,NIOCIN,B6PYRIDOXINE,B12,FOLI C ACID AND PANTOTHENIC ACID. Here is what the above do.

B1-THIAMINE- HELPS RELEASE ENERGY FROM CARBOHYDRATES,ANY DEFICIENCY HAS BEEN KNOWN TO CAUSE A DISEASE CALLED BERI-BERI. MAIN FOOD SOURCES FOR THIS ARE:MILK,EGGS,WHOLEWHEAT GRAIN,PEAS AND LEAN PORK.

B2-RIBOFLAVIN-THIS STIMULATES AN EFFICIENT USE OF ENRGY FROOM FOOD. MAIN SOURCES FOR THIS ARE:YEAST,MILK,MOST MEATS BUT LIVER AND KIDNEYS ESPECIALLY,WHOLEWHEAT BREADS AND CEREALS.

B3-NIACIN-THIS IS VERY IMPORTANT IN THE USE OF ENERGY FROM FOOD.MAIN SOURCES FOR THIS ARE:MILK,FISH,MEAT,WHOLEWHEAT GRAINS AND POTATOES.

B6-PYRIDOXINE-ESSENTIAL FOR PROPER AMINO ACID PERFORMANCE. THIS IS RESPONSIBLE FOR ENERGY PRODUCTION AND FOR PROTEIN SYNTHESIS: IN TURN THIS IS ESSENTIAL FOR THE PRODUCTION OF HAEMOGLOBIN. A WORD OF WARNING EXCESSIVE INTAKES CAN BE DANGEROUS!!! MAIN SOURCES FOR THIS ARE:EGGS MEAT FISH WHOLEWHEAT GRAINS AND WHEAT GERM.

B12- THIS IS VITAL FOR THE PRODUCTION OF BLOOD IN BONE MARROW. ANY DEFICIENCY OF TIS CAN LEAD TO PEOPLE BECOMING ANAEMIC, AND THE BREAKDOWN OF NERVE CELLS.MAIN SOURCES OF THIS ARE:MILK,FISH,LIVER,YEAST ,EGGS AND CHEESE.

FOLIC ACID-THIS WORKS IN TANDEM WITH B12 FOR BLOOD MANUFACTURE.MAIN SOURCES FOR THIS ARE:RAW GREEN LEAFY VEGETABLES. AND OVERCOOKING CAN DESTROY FOLIC ACID,DONT LEAVE PAN ON HOB THEN GO FOR 40 WINKS???

PANTOTHENIC ACID-USED IN RELEASING ENERGY FROM FAT AND CARBOHYDRATES.MAIN SOURCESFOR THIS ARE:ANIMAL PRODUCTS,CEREALS,PULSES(BEANS AND PEAS).

VITAMIN C- THIS VITAMIN WORKS TOGETHER WITH A GROUP OF NUTRITIONAL COMPONENTS KNOWN AS THE BIOFLAVONOID COMPLEX. THIS IN ITSELF WILL BE OF IMPORTANT INTEREST TO ALL YOU GUYS STARTING OUT IN BODYBUILDING ETC, AS THAT THEY HELP TO PREVENT MUSCULAR PAIN,AND STIFFNESS THEY ALSO SPEED UP THE POST -ROUTINE RECOVERY PROCESS. IT ALSO PRODUCES HEALTHY GUMS AND IS VERY EFFECTIVE AT COMBATTING STRESS,AND HEALTHY SKIN. YOUR BODY CANT PRODUCE THIS PARTICULAR VITAMIN SO YOU MUST OBTAIN IT FROM FOOD OR BETTER STILL FOOD SUPPLEMENTS. AND VITAMIN C IS LOST COOKING FOOD AND STORAGE. THE BIOFLAVONIODS ARE FOUND IN MOST PRODUCTS CONTAINING VITAMIN C. BUT IN CITRUS FRUITS THEY ARE PRESENT IN THE WHITE PART DIRECTLY BEBEATH THE SKIN E.G. JUST UNDER THE RHIND OF AN ORANGE.MAIN SOURCES FOR THIS ARE:CITRUS FRUITS,FRESH VEGETABLES,GREEN PEPPERS,TOMATOES,BROCCOLI,AND CABBAGE.

I WILL POST ABOUT FAT SOLUBLE VITAMINS SHORTLY.

themule

VITAMIN A- THIS IS VITAL FOR YOUR EYESIGHT,IT ALSO HELPS SKIN AND MUCOUS MEMBRANES FIGHT INFECTION: IT CAN BE STORED IN THE LIVER. BE WARNED EXCESSIVE AMOUNTS ARE AND HAVE BEEN KNOWN TO BE TOXIC!!!! WHEREAS REGARDS TO DIFICIENCY IN ALL CASES IT IS VERY RARE BECAUSE IT TAKES THE BEST PART OF AROUND 12-18MONTHS TO TOTALLY DEPLETE YOUR STORE OF VITAMIN A,MAIN SOURCES FOR THIS ARE:LIVER KIDNEY,EGGS,DAIRY PRODUCTS,AND CAROTENE. CAROTENE FOR THOSE WHO DO NOT KNOW IS A SUBSTANCE CONTAINED IN DARK GREEN AND DEEP YELLOW VEGETABLES WHICH IN TURN YOUR BODY CONVERTS IN TO VITAMIN A E.G.CARROTS,SQUASH, AND TURNIP GREENS.

VITAMIN D-THIS MAINTAINS THE LEVELS OF CALCIUM AND PHOSPHOROUS IN YOUR BODY I WILL POST A FEW NOTES ON MINERALS AS THERE IS EXCELLENT RELEVANCE TO THIS VITAMIN, WHICH IS ESSENTIAL FOR STRONG TEETH AND BONES. AND ANY DEFICIENCY CAN RESULT IN A DISEASE CALLED RICKETS. MORE LIKELY TO FOUND IN A 3RD WORLD COUNTRY. EXCESSIVE AMOUNTS OF VITAMIN D ARE DANGEROUS!!! AS THEY WILL CAUSE TO MUCH CALCIUM TO BE ABSORBED BY THE KIDNEYS. THIS VITAMIN IS PRODUCED BY YOUR BODYFROM DIRECT SUNLIGHT SO GO GET A TAN.MAIN SOURCES FOR THIS ARE:EGGS,BUTTER,FISH,AND CERTAIN CEREALS.

VITAMIN E-THIS IS ESSENTIAL FOR YOUR BLOOD TO CIRCULATE.IT DECREASES THE BODY'S OXYGEN REQUIREMENTS,AND ALSO IT LENGTHENS THE LIFESPAN B-COMPLEX VITAMINS. IT IN TURN ALSO PROMOTES THYROID GLAND ACTIVITY AND CAN REDUCE WATER RETENTION,FURTHERMORE IT STIMULATES THE HEALING OF SCAR TISSUE.MAIN SOURCES FOR THIS ARE:VEGETABLE AND GRAIN OILS,WHEAT GERM,VEGETABLES,SOYA BEANS AND MILK.

VITAMIN-K THIS ENABLES THE BLOOD TO CLOT. IT CAN BE MANUFACTURED BY YOUR BODY IN THE INTESTINES. MAIN SOURCES FOR THIS ARE:MOST VEGETABLES,IN PARTICULAR GREEN LEAFY VEGETABLES,TOMATOES,EGGYOLKS AND LIVER.

NOTE: ABSORPTION OF THE FAT SOLUBLE VITAMINS WILL DEPEND ON THE AMOUNT OF FAT AND BILE THAT IS PRESENT IN YOUR INTESTINES. WARNING!!!!! TOO MUCH AMOUNTS OF THESE VITAMINS CAN BE POISONOUS.


I HOPE TO ALL THE GUYS AND GIRLS STARTING OUT,THAT THIS WILL BE USEFUL TO YOU THERE IS NOTHING WORSE THAN SOMEBODY HITTING YOU WITH JARGON ABOUT THE ABOVE AND NOT EVEN TRYING TO EXPLAIN IT. OR THATS WHAT I FOUND.

I WILL POST A LITTLE ABOUT MINERALS(VERY IMPORTANT ALSO) A LITTLE LATER.

Dave.

themule

THIS IS A POST ABOUT MINERALS I MENTIONED IN THE ABOVE POST THAT THESE ARE VITAL TO THE BODY.

ALMOST EVERY CHEMICAL AND PHYSICAL PROCESS IN THE BODY REQUIRES 1 OR A COMBINATION OF THE MINERALS. THESE ARE QUITE SIMPLY VITAL COMPONENTS OF THE MUSCLES,THE BLOOD CELLS,AND SOFT TISSUES. THEY ARE ALSO ESSENTIAL FOR AND IN THE PRODUCTIONOF THE DIGESTIVE GASTRIC FLUIDS AND THEY ALSO IMPROVE MUSCLE ELASTICITY,ALSO ESSENTIAL TO BODYBUILDERS/WEIGHTTRAINERS.

THE MINERALS THAT WE ALL OR MOST OF US KNOW ARE THE FOLLOWING:CALCIUM,IRON,PHOSPHOROUS,MAGNESIUM,POTAS SIUM,SODIUM(SALT)AND IODINE.

CALCIUM- THIS IS ESSENTIAL FOR KEEPING STRONG TEETH AND BONES,EXTREMELY NECESSARY IN THE BLOOD CLOTTING PROCESS,AND VITAL FOR CORRECT HEART AND ALSO NERVOUS SYSTEM PERFORMANCE,ANY DEFICIENCY WILL RESULT IN IRRITATION,WEAK AND BRITTLE BONES AND SOGGY MUSCLES OR LIFELESS MUSCLES.MAIN SOURCES FOR THIS ARE:MILK,EGG YOLKS,CHEESE,CABBAGE,ORANGES,BROWN RICE,CAULIFLOWER AND ALSO WHEATGERM.

IRON- THIS IS ESSENTIAL FOR THE PRODUCTION OF HAEMOGLOBIN ITS FUNCTION IS TO TRANSPORT OXYGEN IN THE BLOOD,ALSO TO BUILD STRONG BONES,TISSUE AND MUSCLES. ANY IRON DEFICIENCY WILL CAUSE FATIGUE,AND COULD LEAD ON TO ANAEMIA.THE MAIN SOURCES FOR THIS ARE:LIVER,KIDNEY,APRICOTS,PEACHES,PRUNES RAISINS,LENTILS AND MOLASSES.

PHOSPHOROUS- THIS WORKS IN TANDEM WITH CALCIUM TO PRODUCE STRONG BONES AND TEETH,AND ALSO TO PROVIDE A HEALTHY NERVOUS SYSTEM,IT TOO PROMOTES MUSCULAR ACTIVITY. THE MAIN SOURCES FOR THIS ARE:LIVER,PEANUTS(PEANUT BUTTER),ALMONDS,SEAFOODS,AND SOYA BEANS.

MAGNESIUM- THIS ONE AGAIN WORKS WITH CALCIUM AS DOES PHOSPHOROUS. IT ALSO PROMOTES MUSCULAR ACTIVITY,ALSO AIDS DIGESTION.THE MAIN SOURCES FORTHIS ARE:NUTS,WHOLEWHEAT GRAIN PRODUCTS,HONEY,FIGS AND LIMA BEANS.

POTASSIUM- THIS IS VERY IMPORTANT AS THEY ALL ARE BUT THIS CONTROLS MUSCLE CONTRACTION AND RELAXATION VITAL TOOL IN BODYBUILDING,IT ALSO HELPS REGULATE YOUR HEART BEAT AND IT STIMULATES FOR A BALANCED HORMONE PRODUCTION:IMPORTANT THIS MUST BE CONTINUALLY TOPPED UP IF YOU LIKE ONA DAILY BASIS MAINLY DUE TO ITS PRESENT IN EVERY TISSUE CELL IN YOUR BODY. THE MAIN SOURCES FOR THIS ARE:MEAT,FISH,CABBAGE,BEANS,CARROTS AND POTATO SKINS(BAKED POTATOES ARE USEFUL).

SODIUM- THIS ENSURES A CORRECT AND BALANCED DISTRIBUTION OF CALCIUM IN YOUR BODY. THE MAIN SOURCES FOR THIS ARE:CHEESE,LAMB,CELERY,APPLES,CUCUMBERS(FOR THE CORRECT USES)PEACHES AND WATERMELON.

IODINE- FINALLY THERE IS IODINE, THIS IS ESSNTIAL FOR PROPER THYROID GLAND FUNCTION WHICH IN TURN CONTROLS YOUR BODY'S METABOLISMWHICH BASICALLY MEANS WEIGHT CONTROL(ALTHOUGH NOT ON ALL)ANY DEFICIENCY WILL CAUSE OBESITY,STOMACH PROBLEMS,AND FATIGUE.THE MAIN SOURCES FOR THIS ARE:KELP(SEAWEED BASICALLY TO YOU AND ME),IODISED SALT,CITRUS FRUIT,PEARS,SHELL FISH AND SARDINES.

WELL THATS IT IVE POSTED THESE BECAUSE TO ALL THE YOUNGER PEOPLE STARTING OUT WHO SKIPPED BIOLOGY AND SO ON THESE ARE VERY HELPFUL IN BREAKING DOWN TECHNICAL BARRIERS AND EASIER EXPLANATIONS TO WHAT THESE DO. WHICH IS INVALUABLE TO THE FUTURE OF BODYBUILDERS.

I HOPE THIS HAS HELPED IN SOME SMALL WAY AND APOLOGISE FOR IT BEING LONG. ANY FEEDBACK OR IF YOU ALL WANT TO PICK A HOLE IN IT FEEL FREE TO LET ME KNOW,AS YOU ALL KNOW THE MORE I BENEFIT FROM ADVICE ETC, THEN THE MORE I CAN HELP.

DAVE.

Anonymous

very interesting read dave,

well done mate