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Vitamins are organic substances necessary for life. The vast majority of vitamins are essential nutrients and cannot be synthesized by the body. They are in very small amounts in all natural foods and we obtain from these or specialized supplements. It should be clear that vitamins are no substitute for meals, and that vitamins are no substitute for the proteins, minerals, fats, carbohydrates ... is completely erroneous idea that if you take vitamins and stop eating, you can maintain good health. Vitamin requirements of an athlete Let us emphasize that vitamins play an essential role in the smooth functioning of all vital functions. Therefore, it is obvious that an athlete should ensure proper supply of vitamins in the diet to maintain optimum fitness. It is generally recognized that if an athlete follows a balanced diet should not be deficient in any vitamins. Medical studies show that vitamins do not increase physical performance, i.e., taking vitamins will not improve performance. Another aspect is if the athlete follows an irregular diet, unbalanced or for example, is a diet following a weight control system. An athlete may have deficiencies of vitamins and therefore experience a decrease in physical performance, fatigue, etc. Therefore, before this type of situation, we recommend to the athlete to supplement the diet with a multi-vitamin product. Types of Vitamins Vitamins are classified into two main groups: fat soluble vitamins, which comprise vitamins A, D and E, and water-soluble vitamins, which belong for example, all group B and C. Fat-soluble vitamins Fat-soluble vitamins, as its name implies, are soluble in fat. They are absorbed in the small intestine with dietary fat. These vitamins are stored in the body and not excreted in the urine. Vitamin A: Also called retinol. This vitamin is found mainly in liver, milk and dairy products and egg yolk. In the form of beta carotene found in yellow or green vegetables. Involved in the maintenance and repair of body tissues and bone growth. Promotes resistance to infection and is absolutely necessary for night vision. Vitamin D: is also called cholecalciferol. This vitamin is found primarily in milk and dairy products, egg yolk, liver, fish and cod liver oil. Among its main functions is stressed that promotes growth and bone mineralization, increases calcium absorption. The sun is essential for the production of vitamin D. its deficiency causes rickets by deformation of the bones in children. Vitamin E: also known as tocopherol. This vitamin is mainly found in olive oil in the seeds of cereals such as wheat germ, seeds, vegetables, leafy greens, egg yolks, milk and its derivatives. One of its main functions is to serve as an antioxidant by neutralizing free radicals. It is also called the fertility vitamin. It is also essential for maintaining normal muscle development and health of nerve tissue. Vitamin K: is found in green leaf vegetables, egg yolk and liver. It’s very important in blood clotting. Its lack causes internal and external bleeding. Water-soluble vitamins Contrary to what happens to the fat soluble vitamins, they are not stored in the body, except the B12. The daily excess is removed, which makes it practically requires a daily intake of them. The most important vitamins in this group are: Vitamin B1: is mainly found in cereals, legumes, fruits, liver, shellfish and yeast. Large amounts of this vitamin is lost during cooking and refined cereals. It is an important vitamin for athletes and involved in the metabolism of carbohydrates, fats and proteins. It promotes the production of energy and also protects nerve tissue. Vitamin B2: This vitamin is found in liver, meat, dairy, eggs, whole grains. Cooking does not alter the vitamin, but is destroyed when exposed to light. Contributes to the formation of antibodies and red blood cells. Processes involved in energy production. Vitamin B6: is found in liver, meat, fish, dairy, fruits, vegetables, bread and grains. Cooking destroys this vitamin, as well as exposure to ultraviolet rays. It is an important vitamin for athletes and directly involved in the metabolism of proteins and fats. For this reason, it is important that all protein-based supplements are fortified with vitamin B6. Vitamin B12: This vitamin is present in liver, fish, shellfish and eggs. Involved in the maturation of red blood cells, is involved in cell metabolism, promotes iron absorption and is involved in the formation of genetic material. Vitamin C: is present in citrus fruits, strawberries, melon, kiwi, tomatoes and cabbages. One of its main functions is due to its antioxidant capacity, which makes it an important vitamin for athletes, especially those doing endurance sports or high duration. Vitamin C is also active in the formation of collagen, bones, teeth and red cells. Promotes resistance to infection and iron absorption. Niacin: also known as nicotinamide or vitamin B3. It is mainly found in brewer's yeast, meat, fish, fungi, cereals and legumes. It is mostly destroyed during cooking. Involved in the formation of sex hormones and glycogen synthesis. Biotin: This vitamin is present in the liver, kidneys, milk, eggs, bananas, salad greens and mushrooms. Mainly involved in the formation of fatty acids and the mechanisms of energy production. Pantothenic acid: Found in meat, cereals, liver, eggs and vegetables. Cooking also destroys much of the vitamin. This enzyme is very important because the metabolic processes involved in energy procurement. Folic Acid: is present in raw meat, milk, spinach, green salad and fruit. It has a role in the synthesis of several neurotransmitters and formation of genetic material. Supplements Multivitamin: This type of product must contain all the vitamins necessary for the proper functioning of the body. The daily dose that we recommend should be adjusted to the daily amount recommended by experts. There are products on the market that make a balanced multivitamin and can be found in powder or tablet form. Vitamin C: The daily amount of vitamin needed for an adult is 60 mg, although there are situations in which they manifest state of vitamin C, such as smoking, hormonal contraceptive use, and malnutrition, or patients under dietary regimes. Also, the consumption of vitamin C is recommended for situations common cold. Athletes have a higher need for vitamin C that people who are at rest. It is estimated that 500 mg / day is sufficient to maintain optimal levels of medium training periods. During periods of intensive exercise, helps prevent cramps and aches. The acidic nature, intrinsic vitamin C can cause stomach discomfort, for that reason, most of the products on the market have been improved, so the acidity has been lowered to a reasonable level. Furthermore, the presence of calcium enhances the absorption of this vitamin. B Complex: B complex vitamins are directly related to the metabolism of carbohydrates and proteins. Because athletes have a higher requirement for these nutrients, it is logical that may have higher requirements for vitamin B complex. Beta-carotene: Beta carotene is the main carotenoid used as a contribution of vitamin A. Some products provide a natural source of beta carotene, along with vitamin E and grape seed polyphenols, for example. These combinations have a significant antioxidant power as recommended for athletes. Now, you know all you need to know about vitamins and supplements. It remains to look for a product that is ideal for your needs! Source: GSN Nutrition
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Vitamini (Izvor: www.vasezdravlje.com) Vitamini: - Vitamini su neophodni u raznim metaboličkim funkcijama organizma. Većinu ne možemo sintetizirati sami pa ih je potrebno u dovoljnoj količini unijeti putem hrane i vitaminskih dodataka. Proljeće i ljeto koji donose obilje svježeg povrća i voća pravo su vrijeme da popunimo svoje vitaminske zalihe. - Kao i cijelo tijelo, tako i kožu hranimo prvenstveno "iznutra". Kao nadopuna svakodnevnoj prehrani, na tržištu postoje i oralni (uzimaju se na usta) oblici gotovih proizvoda, koji sadrže kombinacije upravo onih vitamina koji su i najvažniji u prehrani kože. Najčešće se koriste vitamin A, E i C, potom vitamini B kompleksa te vitamini D i H (biotin). Neki od nabrojanih vitamina (vitamin H) imaju i izrazito pozitivno djelovanje na kvalitet kose i noktiju. Prikriveni manjak vitamina - I pored uglavnom dobrih prehrambenih mogućnosti, do prikrivenog manjka vitamina u organizmu prije svega može doći u slučaju vitamina B i C koji su topivi u vodi. Uzroci mogu biti neodgovarajuća prehrana, probavne smetnje, povećane potrebe zbog preopterećenosti organizma (bolest, trudnoća, dojenje, profesionalni sport i kontakt s ovisničkim otrovima kao što su alkohol i nikotin). - Prikriveni manjak vitamina (hipovitaminoza) dovodi do nespecifičnih ili odgodjenih zdravstvenih teškoća, a kod potpunog manjka (avitaminoze) vidljivi su akutni specifični simptomi. - Takvo stanje sprječava se preventivnim uzimanjem vitamina, poboljšava se dodatnim korištenjem multivitaminskih preparata, može biti uzrokovano smanjenim uzimanjem ili povećanim potrebama. Multivitaminski proizvodi: Preporučuju se za nadoknadu povećanih potreba za vitaminima i nadoknadu zbog manjkave prehrane. Kod osoba s pomanjkanjem apetita i rekonvalescenata pogodno je korištenje vitaminskih sirupa. U pojedinim slučajevima treba obratiti pažnju na odgovarajuće doziranje potrebnih vitamina. Sadržaj vitamina u vitaminskim proizvodima prema zakonskim preporukama označava se u postocima od preporučene dnevne doze. Preporučena dnevna doza zbog sadržaja vitamina A i D ne smije se prekoračiti. Vitamin A (retinol): Provitamin A (beta karoten) je vitamin za zaštitu kože (kod sunčanih opeklina i sl.). Simptomi pomanjkanja mogu se pojaviti kao smetnje u probavi masti. Znakovi su težeg pomanjkanja: noćno sljepilo, povećana osjetljivost (Blenden) na svjetlost. Predoziranje vitaminom A štetno je za zdravlje. Tokom trudnoće i kod pušača uporaba mora biti pod kontrolom doktora, i to kod medicinskih indikacija. Provitamin A (beta karoten) upotrebljava se za tamnjenje kože jer povećava osjetljivost kože na svjetlo. Vitamin C (askorbinska kiselina): Vitamin C jača imunološki sistem. Pomanjkanje se može javiti pri povećanim fizičkim i psihičkim potrebama, tokom trudnoće i dojenja te temperaturnih i infekcioznih bolesti. Vidljivi su znakovi težeg pomanjkanja: skorbut, povećana sklonost krvarenjima, sklonost infekcijama. Maksimalna pojednačna doza ne bi smjela biti veća od 200 mg. Preporučuje se uzimanje retard preparata, tj. preparata s polaganim oslobadjanjem C vitamina. Vitamin E (tokoferol): Vitamin E podržava liječenje upalnih procesa (npr. reume). Simptomi pomanjkanja nisu vidljivi. Poznat je kao vitamin koji uništava slobodne radikale i podržava liječenje kod bolesti srca i krvotoka te reumatoidnog artritisa. Vitamin D (kolekaciferol): Vitamin D služi za sprječavanje osteoporoze. Nastaje djelovanjem sunčeva svjetla na kožu. Deset minuta izlaganja ultraljubičastim (UV) zrakama pokriva dnevnu potrebu. Pomanjkanje je vidljivo kod loših uslova života i nepovoljnih klimatskih uslova. Pomanjkanje tokom rasta dovodi do rahitisa, a kod odraslih do osteoporoze. Preventivno se dojenčadi daje tokom prve godine života. Kod osteoporoze daje se u kombinaciji s kalcijem zbog smanjena odlaganja kalcija u kostima. Vitamini B skupine: Vitamini B grupe primjenjuju se kod nespecifičnih kožnih bolesti, neuroloških bolesti i mogućih pojava u trudnoći (npr. ispadanje kose, lomljivi nokti). B1 (tiamin): Pomanjkanje je vidljivo kod alkoholičara. Znakovi su: neurološke smetnje, smetnje u aktivnosti srčanog mišića, slabost mišića i gubljenje snage mišića. Kod potpunog pomanjkanja dolazi do bolesti beri-beri. Katkad B1 vitamin može biti uspješan kao zaštita od komaraca. B2 (riboflavin): Pomanjkanje se vidi kod kroničnih proljeva i dugotrajnog korištenja antibiotika. Manjak dovodi do oštećenja rubova usana, upale jezika i ekcema kože. B6 (piridoksin): Povećane su potrebe u trudnoći, kod hioptireoze i dugotrajne primjene peroralnih kontraceptiva. Manjak je rijetko vidljiv, i to u obliku upale živaca i epileptiformnih grčeva. U nekim je slučajevima djelotvoran kod predmenstrualnih teškoća. Niacin (nikotinamid, nikotinska kiselina): Pomanjkanje se javlja kod alkoholičara, bolesnika s hroničnim proljevom ili cirozom jetre. Vidi se u obliku dermatitisa, demencije i proljeva. Folna kiselina: Pomanjkanje je moguće kod bolesti probavnog sastava, korištenja oralnih kontraceptiva, sulfonamida, antiepileptika i alkoholizma. Manjak se vidi u smetnjama stvaranja krvi (poremećaji krvne slike), a u trudnoći dovodi do oštećenja ploda. Nadopuna prehrane folnom kiselinom preporučuje se kod žena koje žele zatrudnjeti i kod trudnica kako bi se smanjile mogućnosti rizika oštećenja ploda. Biotin (vitamin H): Pomanjkanje je vrlo rijetko vidljivo, i to nakon dugotrajne parenteralne prehrane. Manjak se vidi u oticanju kože i sluznica, mršavljenju, bolovima u mišićima. Dodatno uzimanje preporučuje se kod lomljivih noktiju. Pantotenska kiselina: Pomanjkanje je vrlo rijetko vidljivo. Manjak se može videti kao dermatitis, depigmentacija ili malaksalost. Lokalno primijenjen pospješuje zacjeljivanje rana. Kombinacija vitamina B kompleksa: Indicirana je kod povećane potrebe za vitaminima ili liječenja manjka vitamina iz B skupine. Neuro vitamini (B1, B6 i B12): Indicirani za liječenje bolesti živčanog sastava s neurološkim simptomima. Kod sumnje na manjak vitamina: Doktor treba potvrditi dijagnozu (npr. sindrom malapsorpcije, bolesti želuca i probavnog sastava, bolesti zubi, alkoholne i druge ovisnosti, anoreksija na neurotičnoj osnovi, bulimija, anemija ili korištenje laksativa), treba liječiti nespecifične simptome pomanjkanja, treba sprječavati odredjene simptome. Dodatne napomene: Osnovna je preporuka uzimanje dovoljnih količina voća i povrća s prirodnim vitaminima. Preporučljivo je kupovati samo svježe namirnice i izbjegavati njihovo dugotrajnije odlaganje, zagrijavanje i podgrijavanje. Vitamini topivi u mastima (A, D, E, K) u organizam se unose samo u prisutnosti ulja ili masti u prehrambenim namirnicama. Sintetički vitamini dobra su osnova prirodnima. Koliko znamo o vitaminima: Bilo da ih uzimamo u obliku tableta ili ih u organizam unosimo zdravom prehranom, vitamini su neophodni za zdrav organizam. Pitanje: Koji vitamin pomaže da vidimo noću? Odgovor: Vitamin A - Ključan je za dobar vid, naročito po noći, kao i za raspoznavanje boja. Važan je za jačanje imuniteta organizma, a pomaže i pri rastu ćelija kože i izgradnji kostiju. No, nemojte pretjerivati s uzimanjem vitamina A. Uzimanjem prevelikih doza možete uzrokovati glavobolje, gubitak kose pa čak i oštećenje jetre. Vitamin A možete unijeti u organizam u dovoljnim količinama ukoliko jedete meso i povrće bogato beta-karotenom (vaše tijelo pretvara beta-karoten u vitamin A), kao što su mrkva, pastrnjak i zeleno lisnato povrće. Pitanje: Koji vitamin daje najbolje rezultate u snižavanju vrijednosti kolesterola u krvi? Odgovor: Vitamin B3 - U velikim dozama, niacin, poznatiji kao vitamin B3, može pomoći pri smanjenju kolesterola u krvi. Pripazite ipak na količinu koju unosite. Prevelika doza može izazvati probleme poput bolova u trbuhu, "žućkastih" očiju i kožnog osipa. Pitanje: Koji vitamin pomaže pri zgrušavanju krvi? Odgovor: Vitamin K - Naziv je dobio prema početnom slovu riječi KOAGULACIJA (zgrušavanje krvi). Neophodan je za normalno zgrušavanje krvi u tijelu. Bolesnicima koji uzimaju lijekove protiv stvaranja krvnih ugrušaka takodjer se preporučuje i uzimanje vitamina K radi sprječavanja eventualnih problema oko povećane sklonosti krvarenju. Špinat, kupus i brokula dobri su izvori vitamina K, a još ga možemo naći u jetri, mesu, žumanjcu, kravljem mlijeku. Pitanje: Koji vitamini su rastopljivi u vodi? Odgovor: Vitamini C i B su vitamini rastopljivi u vodi. Zadržavaju se u tijelu kratko vrijeme, a sav višak naše tijelo izbacuje putem mokraće. Prevelike doze nisu toliko opasne kao kod uzimanja vitamina topivih u mastima (A, D, E i K). Pitanje: Provodeći sunčan dan u šetnji, naše ćemo tijelo opskrbiti... Odgovor: Vitamin D često nazivamo i "sunčanim vitaminom" jer ga naše tijelo proizvodi kada izlažemo kožu sunčevim zrakama. Petnaestak minuta izlaganja suncu tri puta nedeljno trebalo bi naše tijelo opskrbiti dovoljnim količinama D vitamina. U namernicma ga možemo pronaći u jetri, žumanjcu te mliječnim preradjevinama i žitaricama.