Vitamins and Minerals
that are vitamins and minerals Vitamins and Mineraleslos vegetables contain vitamins and minerals
Vitamins and minerals are vital for the proper functioning of the body. They are essential for gro
wth, production of energy, vitality and general welfare. Most vitamins and all minerals must be supplied by the diet because the body can manufacture them from other substances present in organisms. However, resistance training with physical constructivism demand a greater contribution of vitamins and minerals for optimal recovery and growth is essential then, athletic nutritional supplementation.
Strictly speaking, the vitamins are substances that:
* These are essential to the functioning of the body.
* They can be manufactured by the body.
* They are needed in small amounts.
* If you are not present in the diet may lead to clinically identifiable disease, for example, scurvy or rickets.
In practice, however, although there are 13 vitamins “really” know, one of them (vitamin D) can be synthesized by human cells, the other (the MIASINO) can be produced in the body from the amino acid and two (vitamin K and biotin) can be produced by bacteria in the colon but not enough to meet all organizational needs.
The molecular structure is complex vitamins, basically consist of the elements hydrogen, carbon, oxygen and nitrogen. The vitamins are found in varying amounts in almost all foods. Some, like the B12 is found exclusively or predominantly in, plant foods, while others such as E, are found primarily in plants.
Liposolubles or Soluble Vitamins
Vitamins A, D, EYK are fat soluble, are found in foods containing fats or oils. Fat-soluble vitamins are stored in the liver or adipose tissue, its presence in excessive amounts can cause toxicity. B complex vitamins and vitamin C are water soluble. The excess of such vitamins are eliminated in the urine.
Green leafy vegetables are good sources of vitamin A, folic acid, vitamin C and vitamin K. It also contains the minerals iron, magnesium and potassium. The vegetables and broccoli are also rich in calcium. Fish with high fat content such as tuna and salmon, are an excellent source of vitamin B6 and in some cases, vitamin D. These fish also contain significant amounts of iodine and selenium.
Researchers who study the nutritional deficiencies were the first to discover vitamins. Since little was known of its chemical structure was difficult to assign a scientific name. Initially the vitamins were separated in two groups: A) Liposolubles and B) Soluble, according to its ability to dissolve in oil and water. Further studies revealed that each of these groups consisted of a combination of several substances that were named sequentially by letter of the alphabet.
The currently known vitamins are A, B complex, C, D, E, and K. We know even dietary requirements of each of these vitamins in the diet.
Minerals
They are simple chemical elements in any case can be synthesized by the body. Are considered essential a total of 16.
In addition to the elements carbon, oxygen, hydrogen and nitrogen that are present in large amounts in the body nutrients, our diet should contain another set of chemicals called minerals. Minerals are essential for the functioning of the body. The best way to ensure that they are taking all the necessary minerals in the exact quantities is:
1. Choosing a diet as varied as possible.
2. Add in one multimineral daily intake.
The main minerals that are needed in relatively large amounts are calcium, phosphorus, sodium, potassium, magnesium, chlorine and sulfur. The other also called essential trace elements are needed in smaller quantities. These include iron, copper, fluorine, iodine, selenium, zinc, chromium, cobalt, manganese and molybdenum. There are other elements that are candidates for the status of essential trace elements, but knowledge of their functions in the body is low.