My phenomenal padlet by Daniel Gelinas

Description & Function

danielgelinas10 — 2025-09-15 17:58:59 UTC

• Calcium is the most abundant mineral in the body.
• Main functions:
• Bone and teeth health
• Muscle contraction (including the heart)
• Nerve transmission
• Blood clotting

Sources of Calcium

danielgelinas10 — 2025-09-15 20:05:58 UTC

Milk
Yogurt
Cheese
Leafy Greens
Tofu
Orange Juice

Deficiency Symptoms

danielgelinas10 — 2025-09-15 20:06:57 UTC

• Weak bones (osteopenia, osteoporosis)
• Muscle cramps
• Numbness/tingling in fingers
• Fatigue
• Abnormal heart rhythms

Overuse/Toxicity

danielgelinas10 — 2025-09-15 20:08:37 UTC

• Kidney stones
• Constipation
• Poor absorption of other minerals (iron, zinc)
• Increased risk of heart disease (if heavily over-supplemented)

Importance for Exercise and Fitness

danielgelinas10 — 2025-09-15 20:10:08 UTC

• Essential for bone strength and reducing stress fractures

• Important in muscle contractions, especially for high-performance athletes

- Prevents muscle cramps and improves recovery

Examples of Supplements

danielgelinas10 — 2025-09-15 20:11:05 UTC

• Calcium carbonate – needs to be taken with food

• Calcium citrate – can be taken with or without food

• Often combined with Vitamin D

Research and Media

danielgelinas10 — 2025-09-15 20:12:03 UTC

• Studies show that female athletes with low calcium are more prone to bone injuries and fractures.

• Media often links calcium intake to prevention of osteoporosis in older adults.

References and Sources

danielgelinas10 — 2025-09-15 20:13:39 UTC

• NIH – Office of Dietary Supplements: Vitamin D
• NIH – Office of Dietary Supplements: Calcium
• Harvard School of Public Health: Calcium & Bone Health

danielgelinas10 — 2025-10-12 21:19:22 UTC

Vitamin C (Ascorbic Acid)

Description and Function

Vitamin C is a water-soluble vitamin and antioxidant.
It helps the body make collagen, which is vital for skin, blood vessels, tendons, and ligaments.
It boosts the immune system, helps the body absorb iron from plant foods, and aids in wound healing.

danielgelinas10 — 2025-10-12 21:21:15 UTC

Sources – Foods Rich in Vitamin C

Citrus fruits (oranges, lemons, grapefruit)

Strawberries

Kiwi

Bell peppers (especially red and yellow)

Broccoli

Kale and spinach

Tomatoes

Guava (very high in vitamin C)

danielgelinas10 — 2025-10-12 21:25:05 UTC

Deficiency:

Fatigue, weakness, swollen or bleeding gums, slow wound healing, easy bruising.

Severe deficiency: Scurvy (rare today)

Overuse (very high supplement doses):

Stomach cramps, diarrhea, nausea, can increase risk of kidney stones in some people.

danielgelinas10 — 2025-10-12 21:26:30 UTC

Research shows that vitamin C can slightly shorten the duration of colds but doesn’t necessarily prevent them.

Media often promotes vitamin C for “immune defense” — common in products like Emergen-C and orange juice ads.

Studies also explore its role in reducing oxidative stress in athletes.

danielgelinas10 — 2025-10-12 21:27:24 UTC

Vitamin C helps reduce muscle soreness and oxidative damage after intense workouts.

Supports immune health for athletes who train hard (less risk of getting sick).

Helps produce collagen → supports joint and connective tissue health.

danielgelinas10 — 2025-10-12 21:29:29 UTC

Emergen-C packets

Airborne tablets

Multivitamins (Centrum, One-A-Day)

Vitamin C gummies or chewables

Ascorbic acid powder

danielgelinas10 — 2025-10-12 21:30:26 UTC

National Institutes of Health (NIH) – Vitamin C Fact Sheet

Mayo Clinic – Vitamin C

Harvard T.H. Chan School of Public Health – Vitamin C