chap 8 (vitamins) Flashcards
Does vitamins yield energy
no because micronutrient don’t yield energy
source of micronutrients
food + supplements
which method detect nutrient discrepancies first
Biochemical tests usually detect nutrient discrepancies before altered anthropometrics and clinical
signs & symptoms appear.
direct assessment of nutrient status
biopsy, blood test
indirect assessment of nutrient status
dietary
how munch vitamins has been identified and is negligible losses where
13, sweat
is vitamins part of body mass
no
vitamins are typically classified according to
solubility, physiological
which vitamins are fat-soluble -> where are they absorbed, carateristic of transport, where are they store and what happen in case of deficiencies
A,D,E,K
-liver and fat in lymph (slower)
- carrier needed
- store in fat, liver, cell membrane (daily intake not required)
- increqase risk toxicity
which vitamins are water-soluble -> absorption, transport, storage, deficiencies&toxicitie
C, B-complex
- water into blood (rapid)
- free carrier
- not stored: excess excreted in urine *except B12
- increase risk deficiency
which one between fat soluble or water soluble take most time to be absorbed
fat
This ability to store fat-soluble vitamins helps the body to guard against
defiency
what are the physiological function of vitamins
- vitamins related to energy metabolism
- vitamins needed for red blood cell formations
- vitamins associated with antioxidant function
- vitamins needed for growth and development
can water and fat soluble vitamins be in the same category
yes if classified according to physiological function
what does enrichment means on food label
adding back of nutrients that were lost
during processing
what does fortification means on food label
addition of nutrients that are not found
in original food
advantage and disadvantage of vitamins supplement
A: used to prevent and treat nutrient deficiencies
D: underlying problem -> poor diet
There are a number of ways in which exercise could alter vitamin requirements, including
- decrease absorption from the GI tract
- increased loss via sweat or urine
- increased utilization due to the stress of exercise
- increased need associated with large gains and maintenance of skeletal muscle mass
Factors for low vitamin intake in
athletes
- Low fruit & vegetable intake
- Low fat diets
- Caloric restriction
what is a mild deficiency of nutrients
poor intake or good intake but poor absorption
what is a subclinical (moderate) deficiency of nutrient
initial decline in vitamin-related enzyme ( rarely mesure outside the research setting) -> no medical sign of disease
what is a clinical deficiency (severe)
specific symptom of the vitamin deficiency disease -> medical sign and symptom of disease
an increase in utilization does/does not
necessarily mean an increase in dietary need.
does not -> because the body has so many adaptive mechanism in responses to exercise
Exercise may increase
the requirements for which vitamin
vitamin B6, riboflavin, and thiamin
which vitamin act as antioxidant
E,C,A
If poor intake or absorption is not reversed or resolved, a _ can develop over time.
subclinical deficiency
is blood test good to know the amount of vitamins
no because it does not reflect the amount stored in the body
Initially, the symptoms of vitamin toxicity are vague—a general feeling of
lethargy
which vitamins are classified as energy metabolism
Thiamin (B1)
¡ Riboflavin (B2)
¡ Niacin (B3)
¡ Pantothenic acid (B5)
¡ B6
¡ Biotin
which vitamins are classified antioxidant
¡ Vitamin A
¡ Vitamin C
¡ Vitamin E
which vitamins are classified as circulatory system
Folate
¡ B12
¡ Vitamin K
¡ B6
which vitamin are classified as growth and development
vitamin A and D
do vitamin that are classified as energy metabolism contain energy
no they play a critical role in energy metabolism but by themselves they do not contain energy -> they regulate the production of ATP
main function of thiamin (B1)
- Release of energy from carbs, proteins & fats
- Normal nervous system function
which vitamin is prevalent in skeletal muscle
thiamin
food with excellence source of thiamin
whole grain product (bread, cereal, pasta), enriched flour
food with good source of thiamin
- bean&pea
- pork
- trout
- seafood
which disease can develop if severe deficiency of thiamin left untreated for more than 10 days + S/S
beri-beri disease
- pain/tingling in the calf muscle
main function of riboflavin
promote carb & fat oxidation
maintain skin health
excellent source of riboflavin
dairy product ( milk, cream, butter, cheese, yogurt)
good source of riboflavin
- bread&cereal
- green leafy vegetable
- meat
- egg
- liver
riboflavin deficiency is associated with
oral lesion
When enzymes and tissues are saturated with
water-soluble vitamins, any excess is excreted in
urine
does energy production increase with excess thiamin
no because it excreted in urine
High-intensity physical activity, such as the hours of land and water training performed by swimmers during an intensive training period, has been shown to increase the need for
thiamin
main function of niacin (b3)
- anaerobic glycolysis
- carb & fat oxidation
- fatty acid synthesis
- oxidation of glutamate
excellent source of niacin
protein food ( beef, poultry, fish ,pork)
good source of niacin
lentil and nuts
deficiency in niacin
pellagra -> symptom 4 D
- diarrhea
- dermatites
- dementia
- death
toxicity with niacin
niacin flu
- red warm, itchy, burn
- headache
- nausea
main function of pyridoxine (B6)
- amino-acid metabolism
- release of glucose from glycogen
- formation of hemoglobin
- degradation of homocysteine
excellent source of B6 vitamin
meat, nut, legume, green leafy vegetable
other source
banana, potatoes, avocado
role of B5 vitamins
vital for aerobic ATP production
role of biotin (B7)
involve in several energy-related reaction
trained athlete have increase need especially in which vitamins
thiamine, riboflavin and B6
main function of antioxidant
protect cell and tissue from damage
antioxidante donate electron for
- neutralize free radical
- prevent and counteract oxidative reaction
- regenerate other antioxidant
free radical are produced during
oxidative phosphorylation -> increase during exercise
also during: UV light, alcohol, smoking, high fat diet, over supplementation
excess of oxidative stress cause what
damage to cells, tissues and organs -> increase inflammation, increase risk for disease
free radical are unstable chemical compound that can do what
can destroy cells by dam-
aging cellular membranes, proteins, and DNA.
when does oxidative stress occurs
When the balance favors the overproduction of free radicals
the formation of free radical is directly related to
exercise intensity and duration
in response to the increased oxidative stress associated with exercise, there is an increase in
antioxidant enzyme activity, an increase in DNA repair,
an increase in production of new mitochondria, and a
reduction in inflammation and programmed cell death
each cell has many antioxidant system located where
cell membrane, cytoplasm, mitochondria
what are the 2 types of vitamin A
retinoid and carotenoid
what is retinoid
preformed vitamin A
- active form of vit A in animal
- growth and development
what is carotenoid
pigment found in fruit & veg
what is the vitamin A precursor
beta-carotene (orange)
name of color red pigmentation
lycopene
name of color yellow/orange pigmentation
lutein
vitamin A food source
dark colored fruit and vegetable -> carrots, sweet potato, mango, orange
vitamin C function
antioxidant -> active in extra-cellular tissue + regenerate vitamin E
- promote collagen formation and tissue healing
- hormone synthesis
- increase iron absorption
does vitamin C supplementation help prevent cold
no but may reduce duration of illness
vitamin C food source
fruit and vegetable
- bell pepper, citrus fruit, strawberries, cabbage, broccoli, tomatoes, potatoes
defiency in vitamin C
scurvy
- weakness
- gum disease
- spontaneous bleeding
- sore am and leg
- poor wound healing
- emotional and personality change
s/s of vitamin C toxicity
diarrhea, kidney stone, iron overload
main fucntion of vitamin E
- prevent oxidative damage to lipids
- Preserves integrity of cell membrane (PUFA’s)
- Strongest & most studied of 3 antioxidant vitamins
- Works in conjunction with & regenerated by vitamin C
food source of vitamin E
Vegetable oils
§ Nuts
§ Seeds
§ Whole grains
§ Avocado
§ Kiwi
is antioxidant supplementation recommend
no
- Impair athletic performance
¡ Interfere with normal positive adaptive responses
¡ High concentrations
à act as pro-oxidants
which vitamin is the exception and supplementation may be beneficial for athlete performing at high altitude
vitamin E
recommandation for antioxidant (vitamin) supplement
Obtain sufficient antioxidants via diet
¡ Colorful fruits and vegetables (5 servings/day)
¡ Whole grains
¡ Nuts
what is erythropoiesis
formation of red blood cells
what is critical for replenishment of RBC
folate and B12
each RB contain over 250 millions molecule of
hemoglobin (which contain Fe)
function of RBC
responsible for transport of oxygen and carbon dioxide
vitamin is stoerd where
water soluble stored in liver
which vitamin has a ring structure with cobalt in the middle
B12
B12 main function
- FA oxidation
- Maintaining myelin sheath
- As part of methylcobalamin converts homocysteine to methionine (decrease CVD risk)
- ROLE IN DNA SYNTHESIS WITH FOLATE
instrinsic facture required for B12 absorption
§ Produced in the stomach
§ Activated by acid (HCL, pancreatic enzymes)
§ Binds B12 in small intestine
§ B12-IF absorbed together in ileum
which vitamin is the primary antioxidant found or near the cell membrane
vitamin E
deficiencies of B12 can result in
anemia
vitamin B12 is only found in food of
animal origin
In adults who ate animal products before becoming vegan, a deficiency could take time to develop because
time to develop because of their stores of vitamin B12 in the liver -> may not appear for up to 12 years
Folate is an important B-complex vitamin involved with
DNA synthesis and amino acid metabolism. Aids in maturation of red blood cells -> prevent development of megablastic, microcytic anemia
Folate works in conjunction with _ to form a coenzyme that is needed to produce red blood cells
vitamin B12
At conception, folate is critical to support
rapid cell division and prevent neural tube defect such as spina bifida
other source of B-12
b12 fortified food -> breakfast cereal, plant-based, nutritional yeast, fermented soy products, algae/seaweed
deficiency in B12
Neurological symptoms:
§ Cognitive impairments
§ Difficulty concentrating
§ Memory loss
§ Psychosis
§ Depression
§ Peripheral neuropathy
§ Ataxia
2) Megaloblastic anemia:
§ Develops over years
folate plays an important role in in
growth and development of a fetus
folate food source
§ Fortified flours & whole grain products
§ Green leafy vegetables
§ Liver
§ Legumes
§ Oranges
§ Nuts
deficiency in folate
1) Neural Tube Defects (NTD)
§ Deficiency during conception/pregnancy:
§ Spina Bifida
§ Anencephaly
2) Megaloblastic anemia
anemia =
low RBC count
vitamin-deficiency anemia =
megaloblastic, macrocytic
mineral-deficiency anemia =
microtycic
chronic disease anemia =
normocytic
general symptom of anemia
§ Fatigue/drowsiness/dizziness
§ Pale skin
§ Cold hands/feet
§ Brittle hair & nails
§ Shortness of breath
§ Chest pain
what is megaloblast
Large immature RBCs produced
when precursor cells fail to
divide normally due to impaired
DNA synthesis.
what is macrocytes
Abnormally large RBCs with
short life spans.
§ Caused by a deficiency in either B12
or folate
§ Only folate needed for RBC synthesis
§ B12 role in RBC production is to activate
folate
is folate supplementation will improve performance
not likely
vitamin K main function
blood clotting, important in bone formation
source of vitamin K
green fruit and vegetable, produced by intestinal bacteria
defiency + toxicity in vitamin K
D: bleeding, bruising, fracture risk
T: clotting, thick blood
which vitamins function as hormone
A et D
source of vitamin D
food source, UV light exposure, supplementation
major function of Vitamin C
Regulates blood calcium levels & bone health
§ Regulates several other tissues :
§ Cardiac & skeletal muscle cells
§ Cellular growth in normal & cancer cells
factor that affect vitamin D conversion form UV
Latitude (↓ North)
§ Season of year (↑ summer)
§ Time of day (↑ 10 AM – 3PM)
§ Exposure (clothes, time outdoors)
§ Use of sunscreen (↓ by 90%)
§ Skin color (↓ darker)
§ Age (↓ older)
Poor vitamin D status is associated with an increased risk for developing
heart disease, high blood pressure, type 2 diabetes, autoimmune diseases such as rheumatoid arthritis and
Crohn’s disease, and diseases of the immune system
Vitamin D is obtained in three ways:
1) consumption of vitamin D–containing foods, (2) ingestion of supplemental vitamin D, and (3) exposure to ultra-
violet (UV) light
Adequate vitamin D status is associated with
￬ risk of stress fractures
￬ respiratory illness
￬ inflammation
↑ immune system
↑ type 2 muscle fibers
↑ neuromuscular function
deficiency in vitamin D
Rickets (children)
§ Bowed legs & bone deformations
§ Stunted growth
§ Softening of bones & teeth
§ & Osteopenia/osteoporosis (adults)
toxicity in vitamin D
supplements & fish oils
§ Hypercalcemia
§ Calcification of soft tissues
§ Potentially fatal
vitamin D supplementation =
increase performance if deficient
athlete at risk of vitamin D deficiency
- indoor training
- vegan diet
- northern hemisphere + dark skin
type of vitamin A
- retinoid
- carotenoid
preformed of vitamin A
retinoid
- retinoid -> storage
- retinal -> vision
- retinoid Acid -> hormone
vitamin A precursors
carotenoid
- antioxidant
- pigment found in fruit and vegetable
major function of vitamin A
Cell differentiation & Protein synthesis
§ Vision
§ Epithelial tissues
§ Fertility
§ Nerve function
§ Growth
vitamin A deficiency
First symptom of Vit A deficiency à mild, low retinol stores
§ Night blindness
§ Permanent blindness
§ Frequent and severe infections
§ Poor growth
§ Infertility
vitamin A toxicity
§ ↓ bone mineral density
§ Birth defects (pregnancy)
§ Poor growth
§ Blurred vision
According to the current body of scientific research, what effect does exercise have on an athlete’s vitamin requirements?
a. increases the need substantially, making
vitamin supplementation necessary
b. increases the need substantially but supplementation not necessary
c. increases the need slightly but supplementation not necessary
d. increases the need slightly, making vitamin supplementation necessary
c
The intake of which vitamin is likely to be low in both sedentary and athletic populations?
a. thiamin
b. riboflavin
c. niacin
d. vitamin D
d
The amount of energy (kcal) provided by
the B-complex vitamins is:
a. 4 kcal/g.
b. 7 kcal/g.
c. 9 kcal/g.
d. none
d
Which of the following is true regarding athletes and the consumption of an adequate
amount of vitamin A from food?
a. Vitamin A is a difficult vitamin to obtain from
food.
b. Low vitamin A intake from food is rare.
c. Vitamin A intake generally reflects fruit and
vegetable intake.
d. Vitamin A intake generally reflects energy
intake.
c
High bioavailability refers to a compound that:
a. is metabolized quickly.
b. can be transported without attaching to a protein
c. has a high degree of absorption and utilization.
d. is concentrated in food
c
A female figure skater consumes a low-calorie diet consisting of approximately 1,200 kcal daily. She says that she is taking a multivitamin
supplement as an insurance policy. What is the multivitamin supplement insuring her against?
a. low energy intake
b. low vitamin intake
c. low carbohydrate intake
d. both low energy intake and low vitamin intake
b
