Vitamins and Minerals Involved in Energy Metabolism - Essay Example

Other Nutrition Chapter 8 Vitamins and minerals involved in energy metabolism There are several vitamins and minerals involved in energy metabolism. The vitamins which are involved in energy metabolism are as follows- Thiamine (B1), Riboflavin (B2), Vitamin B12, Biotin, Pyridoxine (B6), Nicotinic acid (B3), Folic Acid, Pantothenic acid and Vitamin C which are important cofactors that help to converse the carbohydrates into energy. The minerals which are involved in energy metabolism are as follows- Calcium, Phosphorus and Magnesium. Calcium gives energy and excitement to the nerves and muscles. Phosphorus is involved in activation of molecule and transformation of energy. Magnesium also gives excitement to the nerves and muscles and it is needed by every enzymatic reaction which is involved in the storage of energy molecule. Vitamin B1 thiamin can be founded in eggs, fish, peas, green vegetables, whole grain bread and it is needed as 1mg for men and 0.8 mg for women per day. Vitamin B2 can be founded in milk, rice, eggs and 1.1mg is needed for women and 1.3mg is needed by men per day. Nicotinic acid (B3) is included in meat, wheat flour, eggs, milk and fish and 13 mg is needed for women and 17 mg is needed for men per day. Pantothenic acid contains in chicken, potatoes, beef, tomatoes, kidney, broccoli, eggs and brown rice. It cannot be stored in the body thus we need to have it every day in our diet. Vitamin B6 can be founded in Chicken, bread, fish, pork, eggs, rice, oatmeal, peanuts, soya beans and milk. 1.2 mg of vitamin B6 is needed for women and 1.4 mg is essential for men per day. Folic acid includes in liver, spinach, peas, brown rice and it is needed by 0.2 mg per day and as it cannot be stored in the body thus it is needed every day in our diet. Vitamin B12 is involved in meat, cod, cheese, milk, salmon, eggs. Dairy foods, fish and meat are enough to supply everyday need for vitamin B12. The good sources of vitamin C are oranges, potatoes, lemon and it should be taken every day. Adults need 40mg of vitamin C per day. Calcium can be founded in milk and other dairy products, soya beans, nuts and adults must intake 700 mg of Calcium per day. Magnesium is included in fish, meat, dairy foods, nuts and 270 mg is needed for women and 300 mg is needed for men per day. Phosphorus is included in fish, red meat, bread, oats and adults must intake 550 mg of it per day. Thus we need to have these foods in our diet chart (NHS, No Date). 2. Athletes take various vitamin supplements and sometimes in higher dosages. Theory has shown that use of every vitamin is related to the metabolic function in sports. Thus Athletes eat huge amount of foods like meat, eggs, milk, fish, bread, nuts and supplements to boost their muscle power, develop their red blood cell, and improve their night vision. Researchers have proved that deficiency of vitamin acts on the physical performance. Thus well balanced diets along with vitamin supplements are necessary for athletes to perform better (MH, 1989). 3. Nutrition facts on a bottle of multi-vitamins Multivitamin medicine bottle includes Vitamin A, C, D, E, K, B1, B2, folic acid, B12, Biotin, B5, Calcium, Iron, Iodine, Magnesium, zinc Copper, Potassium. % DV of vitamin B 2 is 500% and it is enough for human being. As Vitamin B2 can be founded in milk, rice, eggs thus people can easily meet the requirements of it. During athletic performance and physical performance, supplements of vitamin B2 are helpful to provide extra energy to the muscle tissues and nerves. Chapter 9 1. Two third of the whole body of human being is fill up of water. Dehydration can be happened to infants, adults, children and old people. Infants and seniors are the most vulnerable to dehydration as they are understand the sense of thirst more slowly than others. Dehydration happens when body and blood cells do not have enough water as water is essential to keep a human healthy. Dehydration can be prevented by some hydration strategies like if dehydration is mild then we should drink plenty of plain water. We can also drink rehydration solutions that replace the salts, sodium and potassium. But if dehydration has caused a severe reaction then intravenous solution which contains sodium chloride can be helpful. A good hydration strategy includes drinking of plenty of water and fluids supplements everyday. An adult human being should drink 2 to 3 liters of water every day to maintain the requirement of water in body. 2. Fluid needs can be met by drinking 3 to 4 liters of water and fluid supplements everyday. Tomato sauce, green portion of the beet, soybeans, peas, kidney beans, milk, raisins, baked potato, cod fish, cucumber etc contains high level of Potassium. Table salt, baking powder, baking soda, soups, soy sauce, meats, bacon, salami, saltwater crab, pickles contains Sodium. Watermelon, grape, strawberries, orange, pineapple, cucumber, spinach, eggplant etc contains high level of water. We need to eat more soybeans, milk, potato, raisins, cucumber to increase the level of potassium and we need to decrease the level of eating table salt, pickles, bacon, saltwater crab, salami to decrease the sodium level. Thus it will be helpful for our hydration status. 3. Potassium is helpful to control the high blood pressure where as sodium causes the high blood pressure. People who have high blood pressure needs to have more potassium and less sodium in their diet. Rachel K. Johnson who is R.D., M.P.H. and Ph.D. has said that “More and more, we’re realizing how important potassium plays a role in lowering blood pressure”. 98% of American people intake sodium much more than prescribed. If we can decrease our daily sodium intake by lower than 1500 mg then more than 26% of high blood pressure cases can be reduced. On the other side Potassium is very much essential and it helps to go the sodium out of the body through urine. It also involves in relaxing the blood cells which in turn reduce the blood pressure. Johnson has said that “Consuming more potassium is not an excuse to not be concerned about the amount of salt in your diet, but it can definitely help blunt the blood pressure-raising effects of sodium”. Thus people with high blood pressure needs to reduce the intake of sodium and should intake more potatoes, mushrooms, spinach and other potassium riches foods (American Heart Association, 2014). References MH, W. (1989). Vitamin supplementation and athletic performance. Retrieved from: http://www.ncbi.nlm.nih.gov/pubmed/2507696. NHS. (No Date). Vitamins and minerals - B vitamins and folic acid. Retrieved from: http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-B.aspx. American Heart Association. (2014). Striking a Balance: Less Sodium (Salt), More Potassium. Retrieved from: http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/Striking-a-Balance-Less-Sodium-Salt-More-Potassium_UCM_440429_Article.jsp. Read More