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Write down all the vitamins and minerals and their functions involved in exercise and physical fitness.
IRON -Iron is an important mineral for exercising people, particularly for women and young people. It makes up part of the haemoglobin in our blood,
which is responsible for carrying oxygen around the body. Although depleted iron levels have not been found to cause a reduction in athletic
performance, if the condition progresses to iron deficiency then negative effects can be seen. Low energy intake and diets providing little or no meat
can be the cause of deficiency in athletes. Added to this are some iron-depleting factors particular to exercise, for example, an increase in the
destruction of blood cells due to the greater wear and tear on the body. In particular, women and vegetarians involved in regular physical activity
should take care to have their iron levels assessed periodically, then nutritional advice or supplements can be given as needed.
THE B VITAMINS - They enable the body to use fat and carbohydrates as fuel and help form and transport red blood cells around the body.
VITAMINS C AND E - These performs as an antioxidant role. This means they clean up damaging particles known as free radicals, which are produced
in greater numbers during exercise. Adequate levels of vitamins C and E may reduce muscle damage and soreness following exercise. The danger in
supplementing the diet with higher levels of these vitamins and minerals is the possibility of taking too much. The toxic effects can range from
diarrhoea and nausea to low blood pressure and nervous system disorders.
MAGNESIUM - It helps your muscles use oxygen and glucose, making it critical for strength and endurance. But the harder you work out, the more
magnesium you lose. This plays a number of vital roles in the regulation of energy metabolism, acting as a cofactor and activator for a number of
enzymes, and is also involved in calcium metabolism and in the maintenance of electrical gradients across nerve and muscle cell membranes.
Magnesium is lost in sweat in concentrations that may be higher than those in the blood, leading to concern about magnesium deficiency in those
who are exercising are losing large amounts of sweat. Magnesium deficiency is often proposed as a cause of exercise-induced muscle cramps.
ZINC- Zinc works to repair tissues after exercise. This is involved as a cofactor in many enzyme reactions, and has many other roles, including
promotion of tissue repair processes. Most of the body zinc content of about 2 g is present in muscle (60%) and bone (30%). Low concentrations are
present in sweat, and exercise may stimulate urinary loss: this may account for the concern of many who are physically active, but there is no
evidence that these losses are sufficient to cause concern.
COPPER - This is another divalent cation with important biological functions including modulation of enzyme activity and also a role in the synthesis of
haemoglobin, catecholamines and of some peptide hormones.
CALCIUM- This bone-building champ also regulates muscle contractions, which influences how hard and long you're able to exercise. Women who
work out four to five times a week should get the recommended 1,000 to 1,300 milligrams a day. It is said that if you don't take in enough calcium,
your body will leech it from your bones, leaving you susceptible to fractures.
POTASSIUM - This powerhouse helps every cell in your body use glucose for energy. Without enough potassium, your muscles get tired sooner, your
reflexes are slower, and you may feel shaky or nauseat
COURSE UNIT TASK 8
1. Discuss a nursing care plan that deals with the responsibility for feeding clients with dysphagia.
2. List at leasts four dietary treatment guidelines for peptic ulcer disease. Include the rationale for each
a. If you drink alcohol, do so in moderation. The recommendation is a limit of 15 drinks a week for men, with no more than 3 drinks a day on most days,
or 10 drinks a week for women, with no more than 2 drinks a day on most days. A standard drink is equal to:
Rationale: Alcohol increases stomach acid so it can interfere with ulcer treatment. If you have questions about alcohol use, talk with your doctor or
health care provider.
b. Foods With Probiotics- foods like yogurt, miso, kimchi, sauerkraut, kombucha, and tempeh are rich in “good” bacteria called probiotics.
Rationale: They may help ulcers by fighting an H. pylori infection or by helping treatments work better.
c. Fiber-Rich Foods- like apples, pears, oatmeal, and other foods that are high in fiber are good for ulcers in two ways. Fiber can lower the amount of
acid in your stomach while easing bloating and pain.
Rationale: Research has shown that a diet rich in fiber may help prevent ulcers.
d. Foods high in Vitamin A - like sweet potato, spinach, carrots, cantaloupe, and beef liver.
Rationale: Helps shrink stomach ulcers and may also play a role in preventing them.