Portion of the section: "Vitamins and Minerals"**

The following is a listing of vitamins and minerals complete with a brief discussion of their function in your body, what foods supply the particular micronutrient, and the Recommended Dietary Allowance (RDA) - which is a reference number developed by the United States Food and Drug Administration to help consumers determine how much of a specific micronutrient a food contains. Summaries of the RDAs for vitamins and minerals are presented in Table 5.3 (below). The equivalent table for minerals is not shown in this excerpt.) Notice that RDAs are frequently gender and age dependent, and pregnant and nursing women most often have special micronutrient needs.

Because of the rapid expansion of scientific knowledge regarding the role of micronutrients in human health, the U.S. Food and Drug Administration, in partnership with Health Canada, periodically assesses and updates the recommended Daily Values. The following contains the recommended RDAs as of April 2006 for the vitamins and minerals discussed.

Vitamin A is a collection of fat-soluble compounds that play an important role in vision, bone growth, reproduction, cell division, and help prevent or fight off infections. Vitamin A also promotes healthy surface linings of the eyes, respiratory, urinary, and intestinal tracts, and also helps maintain the integrity of skin and mucous membranes. Using the long-established International Unit (IU) measure for the recommended dietary allowance (RDA), adult men and women need 3,000 and 2,330 IU (as retinol) per day respectively. However, the new RDA measure for vitamin A is the microgram (mcg), which translates for men and women as 900 and 700 mcg per day. Foods rich in vitamin A are orange-colored vegetables such as carrots, sweet potatoes and pumpkin; dark-green-leafy vegetables like spinach, collards and romaine lettuce; and orange-colored fruits such as mango, cantaloupe and apricots; and red peppers and tomatoes. One medium-size carrot supplies approximately 270 percent of your RDA.

Vitamin D is a fat-soluble vitamin. Briefly, vitamin D is important in assisting the absorption of calcium, in forming strong bones and teeth and preventing deficiency diseases such as rickets and osteomalacia. For most adults, an adequate intake of vitamin D is 200 to 600 IU (which is equivalent to 5 to 15 mcg per day). In addition, your body can make vitamin D after exposure to sunshine. Good food sources include salt-water fish such as herring, salmon, sardines and fish-liver oils, as well as fortified milk and cereals. Small quantities are also found in egg yokes, veal and beef. 250 mL of fortified milk supplies about 25 percent of your daily needs.
 

The remainder of this discusssion of vitamins is continued in Total Fitness - U.K. Edition which also contains an extensive section on minerals.

TOTAL FITNESS - U.K. Edition - TABLE of CONTENTS (157 pages)

1. BEING FIT IS IMPORTANT Cardiovascular Disease High Blood Pressure Atherosclerosis Heart Attack Warning Signs Cardiovascular Disease Risk Factors Stroke & Stroke Warning Signs Diabetes is Dangerous What Can be Done? 2. FITNESS PRESCRIPTION Don't Smoke Learn to Relax The Benefits of Being Fit Knowledge Leads to Success 3. FITNESS ASSESSMENT Medical Assessment Aerobic (Cardio) Assessment 1600 Metre Walking Test Strength Assessment Flexibility Assessment Body Weight Assessment Body Weight Assessment Example Nutrition Practices Assessment Time to Set Goals 4. EXERCISE FUNDAMENTALS How to Be More Active kcalories Burned for Different Activities kcalories Burned Example Types of Exercise Select the Right Activity Aerobic Exercise: How Hard? Aerobic Exercise: Target Training Zone Aerobic Exercise: Intensity Levels Target Training Zone Example Aerobic Exercise: How Long & Often? Aerobic Exercise: Typical Routine Aerobic Exercise: Pulse Measurement Aerobic Exercise: Monitoring Devices Aerobic Exercise: Walking Program Aerobic Exercise: Jogging Program Your Body's Muscles Strength Programs Dumbbell Exercises Additional Strengthening Exercises Other Exercises Missed Exercise Sessions Exercising in Hot Weather Exercising in Cold Weather Exercise Risks & Problems Avoiding Injury Keep an Exercise Log A Fitness Expert's Ideal Exercise My Personal Exercise Routine Workout to Get Healthy & Feel Good

5. BASIC NUTRITION Metabolic Pathways Our Disastrous Eating Habits Nutrients, Micronutrients & Phytonutrients Proteins are Building Blocks You Need Carbohydrates Glycemic Index Glycemic Load Cholesterol & Triglyceride Levels Fats Found in Foods Vitamins & Minerals Phytonutrients Emerge Guidelines for a Healthy Eating The Basic Food Groups Vitamin & Mineral Supplements Food Container Labels How to Estimate kcalorie Value of Foods You need Fiber in your Diet Drink Lots of Water Go Easy on Salt Restrict Use of Sugar Limit Alcohol & Caffeine Common Sense Nutrition 6. WEIGHT CONTROL Causes of Overweight & Obesity Weight Change & Energy Weight Loss Math Made Easy Weight Loss Prediction Tables Selecting Weight Loss Prediction Table Weight Loss Prediction Example Why Weight Loss Decreases Over Time Weight Loss Due to Water Variations The Weight Loss Plateau Weight Loss Plateau Example Slimming Principles Types of Slimming Diets What Makes a Good Slimming Diet? Planning Slimming Eating Patterns Set Meals & kcalorie Control 900, 1200, 1500, 1800 kcalorie Diets Keep a Log of What you Eat Weight Maintenance - Keeping It Off Weight Maintenance Example Weight Management is a Life-Long Battle Planning Maintenance Eating Maintenance Eating Plan Example Mini Slimming Diets to Maintain Weight Summarize Your Nutritional Needs 7. LIFE-LONG FITNESS Set Goals, Plan, Keep a Log Keys to Life-long Fitness Make It Happen BIBLIOGRAPHY