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VITAMINS
Though these vitamins are also found in many animal and other foodstuffs, they are deliberately omitted in the list below because a student of yoga needs knowledge of pure nontoxic foods which are optimal for the development of a strong mind and body.
Vitamin A
Physical Properties: It is not effected by dilute alkalies and acids, stable to heat with no loss of activity even at 200 degrees F. It is soluble in fats and insoluble in water. It is stored to some extent in the subcutaneous fatty tissues, the liver, and kidney. The bodies supply should be augmented by definite daily amounts. The body uses vitamin A best in conjunction with vitamin D and should be taken in a 7 to 1 proportion.
Physical Effects: It is good for the skin, keeping it moist and elastic. It helps the body to resist urinary and respiratory tract infection. It is good for vision and aids in the normal growth of children. It increases resistance to coughs and colds.
Lack Of This Vitamin: May cause dry scaly skin, low resistance to infection, poor tooth formation, formation of gall and kidney stones, sinus troubles, poor digestion, ear abscesses, night blindness.
Food Sources: Celery, Carrots Cabbage, Asparagus, Dandelion, Lettuce, Endive, Orange, Turnip Leaf, Tomato, Prune, Parsley, Spinach, Watercress.
Vitamin B1
Physical Properties: It is destroyed by alkalies and sulphites but not affected by dilute acids. It is soluble in water and not in oil. It may be obtained from rice polishing. It is unstable to ultraviolet irradiation. Boiling in slightly acid solution may partially destroy this vitamin, while heating in alkaline solution will result in complete loss. Pasteurization results in partial destruction and usual cooking processes may destroy this vitamin completely. It is stored in small amounts in the liver and so must be supplemented daily. When carbohydrates are increased in the diet intake of B1 must also increase.
Physical Effects: Stimulates the appetite, aids digestion and the absorption of food, promotes growth in children, increases resistance to infection, essential for the proper functioning of the nerve tissue. Age, fever, exercise, weight gain all increase the need for this vitamin.
Lack Of This Vitamin: May cause slower heartbeat, poor appetite, intestinal and gastric disorders, nervousness, poor lactation in nursing women, diminished peristalsis, enlargement of the adrenals and pancreas, nerve degeneration and beriberi ( a disease of the peripheral nerves)
Food Sources: Pineapple, Asparagus, Cabbage, Carrot, Celery, Grapefruit, Coconut, Lemon, Parsley, Pomegranate, Radish, Watercress, Turnip Leaf.
Vitamin B2
Physical Properties: It is not affected by diluted acid or air, It is stable in heat but are completely destroyed in alkalies. It is soluble in water. It is readily stored in the body in greater amounts than B1. It is destroyed when the consumption of minerals and fats is increased.
Physical Effects: Good for the skin, vision and for the healthy functioning of gastrointestinal tract. Aids in the assimilation of iron and aids in proteins metabolism.
Lack Of This Vitamin: May Retard growth in children, lack of stamina and vitality, digestive disturbances, cataract, loss of hair, reduced tissue respiration or exchange of gases between the tissues and the blood, tongue ulceration.
Food Sources: Grapefruit, Apple, Apricot, Cabbage, Carrot, Coconut, Dandelion, Prune, Spinach, Turnip Leaf, Watercress.
Vitamin C
Physical Properties: It is less affected by dilute acids than alkalies. It is stable in heat but in the presence of oxygen. It is soluble on water and insoluble in oils. Steam cooking causes less loss than ordinary cooking methods which may destroy it entirely. It is not affected by cold storage if air is absent. Dried fruits are low in this vitamin unless dried in a vacuum. Though it is stored in the small amounts in the liver, intestinal walls, and the adrenal cortex, it should be replenished every day. Warning: Copper cooking vessels can cause serious loss of this important vitamin.
Physical Effects: It promotes fine bone and tooth formation, increases resistance to infection and bacterial toxins, keeps the blood vessels healthy. It is a distributor and diffuser of calcium to the tissues from the blood.
Lack Of This Vitamin: May cause rapid heartbeat and respiration, shortness of breath, general weakness, tendency toward disease of the heart and blood vessels, headache, tooth decay, tender joints, peptic and duodenal ulcers, impaired adrenal function, scurvy, difficulty in knitting broken bones.
Food Sources: Cabbage, Cucumber, Grapefruit, Orange, Lemon, Lime, Papaya, Parsley, Pineapple, Radish, Potato Skins, Spinach, Tomato, Turnip, Carrot, Rhubarb, watercress.
Vitamin D
Physical Properties: It is not affected by by dilute acids, alkalies or air. it is insoluble in water but soluble in fats and oils. Vitamin D2 is stored in the skin as ergosteral, which is converted to vitamin D2 by sunshine or ultraviolet irradiation.
Physical Effects: It controls the calcium content in the blood and so governs muscular action and controls or regulates the the absorption and metabolism of calcium and phosphorous, the bone forming elements.
Lack Of This Vitamin:This vitamin has deleterious effects both when it is lacking in the diet and when it is there in excess. An excessive amount of this vitamin may result in general depression, abnormal calcium deposits in the blood vessel walls, liver, lungs, kidneys, and stomach. It may also lead to diarrhea and have other severe toxic effects. When this vitamin is lacking in the diet it may result in rickets and fragile bones, bowed legs, enlargement of the elbows and wrists joints, also muscle twitching and muscle cramps.
Food Sources: This vitamin is NOT found in vegetables, fruits or cereals. Cod liver oil and fish is the best source for this vitamin as well as Sunshine. For vegetarians butter gives you a supply of this vitamin and there are many artificial sources such as cows milk and soy milk which are often supplemented with Vitamin D. Viosterol is activated ergosteral, and considered to be a source of Vitamin D but without Vitamin A, as is cod liver oil. A and D should be taken together if possible.
Vitamin E
Physical Properties: It is not affected by alkalies or acids, but it is destroyed by ozone or chlorine. It is soluble in oils but insoluble in water. Though stable to ordinary light ultraviolet light will gradually destroy it. It is not affected by sterilizing, drying or cooking. It is stored in the muscles and fat but is rapidly depleted and must therefore be renewed daily in the diet.
Physical Effects: Helps in the overall health of the sexual organs, is good for the skin and helps promote its healing. Is good for the heart and lungs.
Lack Of This Vitamin: May cause sterility in both sexes, loss of hair, and miscarriage.
Food Sources: Wheat germ, Celery, Lettuce or other Green Leafy Vegetables, Parsley, Spinach,Turnip leaf, Watercress.
What are vitamins and minerals and how do they work?
Vitamins and mineral are complex organic compounds that have an important function in the metabolism of protein, carbohydrates, and lipids, and in muscle function (ADA, 1999). Vitamins and minerals are essential for many different physiological processes in the body. These nutrients contribute to the process of energy metabolism, nerve function, immune function. Physical activity increases the need for some vitamins and minerals. Ideally, such requirements should be met by maintaining a balanced, high carbohydrate diet with moderate protein and low fat. All student athletes should carefully monitor their energy levels, be aware of the amount of rest they regularly get, and assess their relative degree of freedom from injury and sickness, before assuming that their nutritional status is adequate.
What are vitamin and mineral requirements?
Recommended Daily Allowances (RDAs) of vitamins and minerals are not identical for everyone. Vitamin and mineral intakes below the RDA do not always indicate vitamin and mineral deficiency; however, vitamin and mineral intakes below the RDA can increase the risk of developing a deficiency state. Most athletes consume a high calorie, balanced diet that contains the RDA of all nutrients and as a result should have few vitamin or mineral deficiencies (USDA, 1999). Other studies have shown vitamin and mineral imbalances among athletes based on biochemical blood analysis (Armstrong and Maresh, 1996; Beltz and Doering, 1993). These athletes include those who are on weight loss diets, have restricted the variety of food in their diets, have limited access to food, or have eating disorders.
What are the effects/actions of vitamin and mineral supplements?
Some student athletes have used vitamin and mineral supplements to increase strength or muscle mass, enhance anaerobic and aerobic capacity, increase mental well-being, accelerate post-exercise recovery, reduce body fat, decrease pain or inflammation, or neutralize free radicals and prevent oxidative damage. Female student athletes may use iron supplements because of iron loss during menstrual cycles. Some female athletes with low estrogen levels have used calcium supplements when amenorrheic after strenuous workouts.
What are the possible adverse effects of using vitamin and mineral supplements?
Excessive consumption of vitamin C, niacin, vitamin B6, folic acid, and vitamin B12 may lead to liver damage, nausea, inflammation of the oral cavity, dermatitis, muscle weakness, and fatigue. Excessive use of iron may lead to inhibition of electrolyte and trace elements absorption. Zinc supplements exceeding the RDA may lower HDL levels and lower copper and iron levels in the blood (ADA, 1999).
What are the sources of vitamins and minerals?
Vitamins are classified as either water soluble (C and B vitamins) or fat soluble (A, D, E, K). Water soluble vitamins are not stored in the body and must be supplied in the diet regularly. Fat soluble vitamins are primarily stored in the liver and can accumulate to toxic levels. Minerals are essential components of cell membranes, enzymes, and glandular secretions and their function is to regulate osmotic pressure, acid-base balance, blood volume, and the activity of nerves and muscles. Minerals include chloride, sodium, potassium, calcium, and magnesium. The heart muscle is sensitive to imbalances in these substances, and in cases of severe depletion the heart may develop irregularities (USDA, 1999).
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