Transcription of ©2007, Biscontini: ”Alive & Well: Millennium Nutrition ...
1 2007, Biscontini: Alive & Well: Millennium Nutrition , , MINERALS AND THEIR FUNCTIONS TABLE The nutrient and energy standards known as the RDA are currently being revised. The new recommendations are called DietaryReference Intakes (DRI). The following chart provides the most updated goals for nutrient intake available for males and femalesbetween 31- 50. For information about other ages, or special populations such as pregnancy or lactation,please go or DRIF unctions in the Body/BenefitsDietary SourcesFAT-SOLUBLE VITAMINSV itamin ARetinol, beta-carotene andvarious other carotenoidsRDAM ales:1000 ug REFemales:800 UG REHelps maintain good vision(necessary for night vision),resistance to infections, and supportsgrowth and repair of body maintains integrity of white andred blood cells, assists in immunereactions, helps maintain thestability of cell , eggs, meat, fish liver oils.
2 Beta-carotene andother carotenoids are found in: Green leafyvegetables- kale, spinach, broccoli, collard greens,parsley, turnip greens, escarole. Yellow vegetables-carrots, sweet potatoes, winter squash, and orange fruits- mango, cantaloupe,papaya, and DCholecal-ciferol, ergocal-ciferolDRIM ales: ugFemales: ugMember of a large and cooperativebone-making and bone maintenanceteam. Regulates absorption ofcalcium and phosphorus for in skin when exposed to sunlight. Alsofound in dairy products, egg yolk, fish liver oils,tuna, mackerel, herring, sardines, oysters, ETocopherol,TocotrienolsRDAM ales: 10 mg -TEFemales: 8 mg - TEFat-soluble antioxidant.
3 Helpsmaintain cell membranes, red bloodcell integrity, protects vitamin A andfatty acids from primarily in plant oils, green, leafyvegetables, wheat germ, whole grains, egg yolk,nuts,seeds, and KRDAM ales: 80 ugFemales: 65 ugHelps make factors that promoteblood synthesis in the digestive tract. Dietgenerally supplies remaining need. Green, leafyvegetables, cabbage-type vegetables and VITAMINSV itamin B1 ThiamineDRIM ales: mgFemales: mgHelps metabolize carbohydrates,maintain appetite and normaldigestion. Part of a coenzyme used inenergy metabolism. Supportsnormal appetite and nervous in many foods: whole grain cereals, legumes,beans, nuts, brewer's yeast, wheat germ, pork, ham,and B2 RiboflavinDRIM ales: mgFemales: mgPart of coenzymes used in energymetabolism, supports normal visionand skin , yogurt, other dairy, meat, leafy greens, B3 Niacin, nicotinic acid,niacinamideDRIM ales: 16 mg NEFemales: 14 mg NEPart of a coenzyme used in energymetabolism, supports health of skin,nervous system and digestive (pharmacological) doses mayhelp manage , dairy, meat, whole grains, nuts and all proteincontaining B5 Pantothenic AcidDRIM ales: mgFemales.
4 MgPart of Coenzyme A, which is used inenergy metabolismWidespread in B6 Pyridoxine, pyridoxal, otherformsDRIM ales: mgFemales: mgPart of a coenzyme that helps thebody synthesize nonessential aminoacids. Significant role in leafy vegetables, meats, fish,poultry,shellfish, legumes, fruits, whole B12 CobalaminDRIM ales: ugFemales: ugPart of coenzymes used in new cellsynthesis; helps to maintain products (meat, fish, poultry, shellfish, eggs,cheese, milk).BiotinDRIM ales: 30 ugFemales: 30 ugPart of a coenzyme used in energymetabolism, fat synthesis, amino acidmetabolism and glycogen in foods. 2007, Biscontini: Alive & Well: Millennium Nutrition , , Minerals and their Functions Table, or DRIFu nctions in the Body/BenefitsDietary SourcesFolic acidFolate, folacinDRIM ales: 400 ugFemales: 400 ugPart of coenzymes used in new cellsynthesis.
5 Essential for blood cellformation, protein metabolism, andprevention of neural tube leafy vegetables, liver, fortified grainproducts, legumes and C(ascorbic acid)RDAM ales: 60 mgFemales: 60 mgEssential element in collagenformation (strengthens blood vessels,forms scar tissue, is a matrix forbone growth); an antioxidant;strengthens resistance to infections;and improves absorption of in most fresh fruits (esp. citrus) MINERALSB oronNO RDA or DRIBone health, prevention fruits, leafy : 1000 mgFemales: 1000 mgThe principal mineral of bones andteeth, also involved in normalmuscle contraction (including heartmuscle).
6 Milk and milk products, small fish with bones, tofu,broccoli, chard and RDA or DRIAn electrolyte that maintains normalfluid balance and proper acid-basebalance, part of hydrochloric acidfound in the , soy sauce, moderate quantities in whole,unprocessed foods and large amounts in RDA or DRIA ssociated with insulin and requiredfor the release of energy 's yeast, unrefined whole grain cereals, fats,vegetable RDA or DRIS upports healthy bones, muscles,and blood vessels. Assists in , legumes, nuts, seeds, raisins, whole grains,shellfish, or DRIF unctions in the Body/BenefitsDietary SourcesFluorideDRIM ales: mgFemales: mgInvolved in the formation of bonesand (if fluoridated) tea, : 150 ugFemales: 150 ugEssential component of thyroidhormones that regulate tissuegrowth and cell salt, seafood, : 10 mgFemales: 15 mgPart of the proteinhemoglobinwhich carries O2 in the body.
7 Partof the protein myoglobin in musclewhich makes O2 available formuscle contraction. Necessary forthe utilization of energy as part ofthe cells metabolic meats, liver, poultry, fish, shellfish, beans, peas,dried fruit, eggs. Certain foods contain phytates,which may inhibit iron : 420 mgFemales: 320 mgInvolved in bone mineralization, thebuilding of protein, enzyme action,normal muscular contraction, andtransmission of nerve impulsesNuts, legumes, whole grains, beans, green leafyvegetables, seafood, RDA or DRII nvolved in the formation of bone, aswell as in enzymes involved inamino acid, cholesterol, andcarbohydrate , whole grain cereals, beans, rice, dried fruits,green leafy RDA or DRII mportant in a variety of , grains, organ : 700 mgFemales: 700 mgA principal mineral of the bones andteeth; part of every cell.
8 Maintainsacid- base in all animal foods. 2007, Biscontini: Alive & Well: Millennium Nutrition , AIDS(from American Family Physician, March 2001)TABLE3 Ergogenic Aids: A Summary of An Assessment of the Current LiteratureErgogenic aidActionResearch onergogenic effectsSide effectsLegalityAlcoholDecreases anxietyNo benefitsSignificantBanned forshooting eventsAmphetaminesImproveconcentration,d ecrease fatigue andappetiteMixed, somepositiveSignificant,dangerousIllegal Anabolic steroidsIncrease strength,lean muscle mass andmotivationPositiveSignificant,dangero usIllegalAndrostenediolSame as steroidsLimited, refutesUnknownBanned by IOCA ndrostenedioneSame as steroidsRefutes, no benefitsSignificantBanned by IOC,NCAAA ntioxidantsDecrease musclebreakdownMixed.
9 No clearbenefitsMild at highdosesLegalArginine, ornithine,lysineStimulate growthhormone releaseNo benefitNone at dosesusedLegalAspartatesIncrease free fattyacid use, sparingmuscle glycogenMixed, somepositive benefitsMild at highdosesLegalAspirinDecreases pain withmuscle fatigue andmuscle breakdownNo benefitMildLegalAvena sativaIncreases steroidproductionLimited, refutesNoneLegalBee pollenIncreases strengthand enduranceRefutes, no benefitsAllergic reactionLegalBeta blockersDecrease anxietyPositive effect onfine motor control,negative effect onaerobic capacitySignificantBanned by IOCBeta2agonistsIncrease lean musclemassMixed, no benefitfrom inhaledformulationsMildBanned by IOC,legal whenprescribedBlood dopingIncreases aerobiccapacitySupportsSignificant,dange rousIllegal 2007, Biscontini: Alive & Well.
10 Millennium Nutrition , endogenoussteroid productionRefutes, no benefitMild at highdosesLegalBranched chainamino acidsDecrease mentalfatigueMixed, negativeMild at highdosesLegalCaffeineIncreases musclecontractility andaerobic endurance,enhancesfatmetabolismSupportsM ildLegal to urinelevel of 12 to 15 g per mLCalciumIncreases musclecontractility,enhances glycogenmetabolismRefutes, no benefitMild at highdosesLegalCarbohydratesIncrease endurance,decrease fatigueSupportsMild athighdosesLegalCarnitineIncreases fatmetabolismRefutesNoneLegalCholineIncr eases enduranceMixed,inconclusiveNoneLegalChro miumIncreases lean massRefutes, no benefitunless priordeficiencySafe to 400 gdaily, potentiallydangerousabovethis levelLegalChrysinInhibits aromatase,increases endogenoussteroidsLimited, refutesNoneLegalCocaineStimulates CNS,delays fatigueMixedSignificant,dangerousIllegal Coenzyme Q10(ubiquinone)
