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Sport nutrition (EXCI 445) > Chapter 10-Micronutrients > Flashcards

Chapter 10-Micronutrients Flashcards

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1
Q

what are the two types of micronutrients

A

organic vitamins

inorganic minerals

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2
Q

which two vitamins play a role in body tissues ?

A

vit C and D

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3
Q

which three minerals play a role in body tissues ?

A

Ca, P, F

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4
Q

which vitamin group is a cofactor for enzymes ?

A

vit B

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5
Q

which two minerals are cofactors for enzymes ?

A

Zinc, Mg

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6
Q

which mineral is crucial for oxygen transport ?

A

iron

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7
Q

which two vitamins are important for oxidative metabolism ?

A

niacin, riboflavin

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8
Q

which 3 vitamins are antioxidants ?

A

vit C, vit E, beta carotene

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9
Q

which two minerals are antioxidants

A

copper-manganese as part of SOD (superoxide dismutase)

and selenium as part of GSSH (gluthatione)

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10
Q

what are 4 methods to assess nutritional status ?

A 
ABCD
anthropometrics- waist circumference, weight
biochemical- blood tests
clinical- physical exam 
dietary- 24 hr recall
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11
Q

what is the advantage of biochemical tests ?

A

usually detect nutrient discrepancies before altered anthropometrics and clinical signs and symptoms

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12
Q

are physical signs of deficiency reliable ?

A

not really, always do blood tests

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13
Q

blood work is not relevant for which mineral

A

Calcium

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14
Q

what is a disadvantage of blood work ?

A

some signs are non-specific

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15
Q

what are two examples of non-specific signs ?

A

swollen corners of the lips

angular stomatitis/ angular cheilitis

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16
Q

what can angular stomatitis/ angular cheilitis be caused by? which deficiencies (4)

A

vitamin B
PEM (protein)
iron
zinc

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17
Q

what is the normal color of the tongue ?

A

light red

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18
Q

what is glossitis ?

A

smoothening of the tongue where it is usually covered with taste buds

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19
Q

glossitis can be a sign of which deficiencies (6 vit, 2 minerals, 1 other thing)

A 
riboflavin
niacin
biotin
vit B6
vit B12
folate

iron,zinc

drug-nutrient interactions

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20
Q

pallor in tongue is a sign of which deficiency (3 vit, 2 minerals)

A

folate, biotin, vit B12

copper, iron

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21
Q

what is inadequate intake

A

low variety, low cal, very low fat

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22
Q

what disorders cause nutrient deficiencies

A

crohn’s, celiac

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23
Q

what condition alters metabolism to the point where there might be a nutrient deficiency

A

alcoholism

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24
Q

is there true evidence that consuming micronutrients in excess of RDA improves performance ?

A

no

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25
Q

which three vitamins can in part be produced by the body ?

A 
vitamin D (sunlight) 
K and selected B which can be produced by the bacterial microflora
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26
Q

how do vitamins directly contribute to energy supply ?

A

they do not !

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27
Q

which vitamin deficiency causes premature fatigue and inability to maintain a heavy training program ?

A

B

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28
Q

which two vitamins are crucial for maintaining healthy populations of cells (eg RBC)

A

folic acid and B12 (because they are involved in nucleic acid synthesis)

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29
Q

which vitamin is important for blood clotting ?

A

K (glycoproteins)

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30
Q

what are 5 rolels of micronutrients ?

A 
structural 
enzyme and cofactors in metabolism of macros 
antioxidants and immune function
electrolytes and acid-base balance 
nerve transmission, muscle contraction
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31
Q

is more vitamins better ? what is the proof ?

A

no, since we have an Upper Limit for many nutrients

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32
Q

what is vitamin intake correlated with? what does it mean ?

A

it is correlated with energy intake, meaning that you shouldn’t become deficient with energy intake equal to estimated requirements

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33
Q

does physical activity increase requirement of vitamins ? what are the implications ?

A

yes for some: C, riboflavin, and maybe others. but can be met by consuming a high carb, moderate protein, low fat diet.

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34
Q

how does one compensate vitamin losses in sweat, urine, and feces ?

A

you don’t need to, the losses are negligible.

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35
Q

how does exercise affect vitamin turnover ?

A

it doesn’t

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36
Q

physical activity may increase the requirements of which B vitamins? why?

A

(B2) riboflavin and B6

due to increased retention of those in skeletal muscle mitochondria for energy metabolism

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37
Q

physical activity may increase the requirements of which class of vitamins ?

A

antioxidants, due to increased free radical production during exercise

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38
Q

what are the three free radicals produced by oxidation in the mitochondria ?

A

superoxide, hydroxyl, nitric oxide

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39
Q

are vitamins organic or inorganic

A

organic

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40
Q

are minerals organic or inorganic

A

inorganic

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41
Q

what element do minerals not contain

A

C

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42
Q

what 4+ elements do vitamins contain

A

C, H, O, N

and metal ions (copper, iron, sulfur, cobalt)

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43
Q

how many identified vitamins ?

A

13

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44
Q

how many minerals are essential for humans ?

A

20

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45
Q

how are vitamins classified ?

A

by solubility

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46
Q

how are minerals classified ?

A

macro and micro minerals

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47
Q

do vitamins and minerals take part in body mass ?

A

vitamins, no

minerals, yes

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48
Q

are vitamins structural ?

A

no

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49
Q

which three minerals are structural ?

A

calcium, phosphorus, fluorine

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50
Q

what is the only water soluble vitamin stored ?

A

B12

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51
Q

which type of vitamin is mostly required from the diet ?

A

water soluble

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52
Q

what are the three sources for fat soluble vitamins ?

A

diet, gut bacteria (K), sun (D)

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53
Q

what are the 7 macrominerals ?

A

CCMPPSS

Chloride
Calcium 
Magnesium
Phosphorus
Potassium 
Sodium
Sulfur
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54
Q

what is the abbrev for 7 macrominerals ?

A

CCMPPSS

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55
Q

which 3 minerals are used for enzymes ?

A

magnesium, copper, zinc

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56
Q

which two minerals are crucial for immune cells ?

A

iron and zinc

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57
Q

why is it that vitamin needs of physically active people generally do not exceed those of sedentary people ?

A

because vitamins are recycled in body

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58
Q

what are the 3 causes of fat-soluble vitamin deficiencies ?

A

malabsorption : surgical or medical causes (like intestinal resection, or lack of fat digestive enzymes in pancreas)

GI or hepatic disorders

low cal diet (<700kcal /day)

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59
Q

what are the main 3 roles in the body of vit A ?

A

maintain epithelial tissues in skin, pigments of eye

bone development

immune function

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60
Q

what is the scientific word for vit A ?

A

retinol

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61
Q

what are three consequences of vit A deficiency ?

A

night blindness, infections, impaired growth

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62
Q

what are effects of excess vit A ?

A

nausea, joint pains, peeling skin, abnormal fetal development

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63
Q

what is the word for the primary form of vit D ?

A

calcitriol

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64
Q

what are two deficiency diseases of vit D ?

A

rickets in kids

osteomalacia in adults

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65
Q

what is a consequence of vit D toxicity?

A

hypercalcemia meaining calcification of tissues eg kidneys, arrhythmias, depressed CNS, constipation (as well as nausea, loss of appetite, etc)

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66
Q

what is the word for vit E ?

A

alpha-tocopherol

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67
Q

what is the main role of vit E

A

antioxidant

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68
Q

what is the main consequence of vit E deficiency? what are three consequences ?

A

cell membrane damage

meaning muscle weakness, hemolytic anemia, loss of motor coordination

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69
Q

what is the main role of vit K ?

A

forms glycoprotein blood clotting factors

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70
Q

what happens w a vit K deficiency?

A

hemorrhage

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71
Q

what is a consequence of vit K excess ?

A

thrombosis

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72
Q

what is the main consequence (medical) of a vit A deficiency?

A

keratinization of skin, meaning immature skin cells (keratinocytes) do not mature and can’t secret mucus, so they secrete keratin and become hard.
this can cause hyperkeratosis, blindness, etc

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73
Q

what are our two sources of vit D ?

A

diet and sun

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74
Q

explain how sunlight becomes calcitriol in vit D

A

D3 (cholecalciferol) goes to liver, becomes CALCIDIOL

liver CALCIDIOL becomes kidney CALCITRIOL with the help of parathyroid hormone

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75
Q

how does diet vit D become calcitriol ?

A

D3 and D2 go into chylomicrons to liver, become CALCIDIOL, converted to CALCITRIOL in kidneys

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76
Q

what are the three areas of the body with vit D calcitriol receptors ?

A

intestines, bones, other tissues

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77
Q

what does calcitriol do to the intestine ?

A

increases absorption of calcium and phosphorus

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78
Q

what does calcitriol do to bone

A

assists parathyroid hormone in stimulating osteoclasts to break down bone and release calcium into blood

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79
Q

how does calcitriol affect tissues other than bone and intestine ?

A

aid cell differentiation and inhibit cell proliferation

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80
Q

can you get vit D excess from sun ?

A

no

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81
Q

what population has a vit D deficiency ? for what three reasons

A

North Americans above 30degN latitude

sun not strong enough in winter, in summer cover up due to cancer risk
older adults
dark skinned individuals

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82
Q

how much sun required per day to avoid vit D deficiency?

A

5-30 min

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83
Q

where is vit E stored ?

A

adipose tissue and cell membranes ?

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84
Q

what are the different forms of vit E ?

A

8 forms with varying biological activity

only 1 form (alpha tocopherol) needed in humans

85
Q

what dose would cause an excess of vit E?

A

> 400 IU/d

86
Q

use of what medication could contribute to a vit K deficiency ?

A

antibiotics

87
Q

what does vit K do precisely on a structural level

A

adds sugars to proteins

88
Q

which fat-soluble vitamin has an RDA, not an AI? what is it ?

A

vit D

has an RDA of 15 micrograms/d for both males and females

89
Q

what are the main two roles of water soluble vitamins ?

A

cofactors in energy metabolism

participate in DNA and RNA metabolism

90
Q

what are the three main signs of water soluble vitamin deficiency?

A

premature fatigue, unable to maintain heavy training, slow wound healing

91
Q

why dont water soluble vitamins usually cause toxicity?

A

because body doesn’t store them

92
Q

which vitamin deficiency can cause lip sores ?

A

riboflavin

93
Q

which vitamin deficiency causes beriberi ?

A

thiamin

94
Q

what is the main role of vit B?

A

form coenzymes

95
Q

what is the main role of vit C

A

antioxidant

96
Q

what two things does vit C increase

A

collagen formation and iron absorption

97
Q

which vitamin is crucial for protein metabolism ?

A

B6

98
Q

which 3 vitamins crucial for glycogen metabolism?

A

thiamin, niacin, B6

99
Q

what is another word for B6 ?

A

pyridoxine

100
Q

which 5 vitamins are precursors to CoA?

A

riboflavin, niacin, thiamin, panthothenic acid, biotin

101
Q

which two vitamins are involved in redox reactions in TCA cycle ? how ?

A

niacin: NAD, NADP
riboflavin: FAD, FMN

102
Q

what are the three consequences of vit C excess ?

A

diarrhea, urinary stone formation, impaired copper absorption

103
Q

what is vit C deficiency called ? what are 3 symptoms ?

A

scurvy

bleeding gums, infections, slow wound healing

104
Q

what muscle pain reflects thiamin (B1) deficiency?

A

pain in calf muscles

105
Q

what are 4 main symptoms of thiamin deficiency

A

mental confusion
pain in calf muscles
muscle weakness
nerve degeneration

106
Q

where is Beriberi more common and why

A

Asia, because thiamin found in husk of rice which they remove

107
Q

how long does a thiamin deficiency have to be left untreated for it to cause serious damage ?

A

10 days

108
Q

what are the two types of Beriberi

A

dry and wet

dry affects the PNS

wet affects the cardiovascular system, etc

109
Q

what are the symptoms of dry beriberi

A

emaciation

damaged nerves, paralysis

110
Q

what is an early sign of beriberi

A

paresthesia (tickling, numbness in limbs)

111
Q

what are the symptoms of wet beriberi

A

dyspnea, edema, etc

112
Q

what condition can affect thiamin deficiency?

A

alcoholism

113
Q

what are two causes of niacin deficiency ?

A

alcoholism, PEM

114
Q

what is a visible sign of niacin deficiency ?

A

glossitis, angular cheliosis

115
Q

what is the niacin deficiency disease and its 4 symptoms

A

Pellagra

DIarrhea, Dermatitis, Dementia, Death

116
Q

at what point of excess does a niacin toxicity show and how ?

A

x10 RDA

flushing of skin around face and neck

117
Q

which vitamin are vegans at the most risk of deficiency of ?

A

B12

118
Q

which B vitamin is the only one not to be found in all foods ?

A

B12 (mostly in meat)

119
Q

true or false: most B vitamins can be found in all food groups

A

true

120
Q

what are the two sources of niacin ?

A

food and body tryptophan

121
Q

which molecule forms niacin in the body

A

tryptophan

122
Q

what kind of intake is needed for a mineral to be considered major or minor ?

A

major >100mg

minor <100 mg

123
Q

why is it easy to get a mineral toxicity from supplements ?

A

because minerals are tougher to flush out than vitamins

124
Q

does the GI tract absorb more minerals than vitamins ?

A

no

125
Q

what are three molecules which affect mineral absorption ?

A

fiber
phytates
tannins

(bind to minerals)

126
Q

what would you recommend to an anemic who has osteoporosis ?

A

to take iron and calcium supplements together because iron competes with calcium

127
Q

what is the main factor affecting mineral absorption ?

A

bioavailability

128
Q

what happens to minerals in the blood

A

go to tissues, or are chelated (bound) by plasma proteins

129
Q

what are 4 things which increase mineral bioavailability

A

deficiency (an anemic can absorb more iron)

cooking (beta-carotene)

vitamin C

vitamin D

130
Q

which two vitamins increase mineral bioavailability

A

vit C and vit D

131
Q

which 4 things decrease mineral bioavailability

A

binders (phytates and oxalates)

high supplement doses of a mineral (limited capacity of absorption)

polyphenols (tannin)

high fiber diet

132
Q

which 4 minerals are involved in muscle contraction ?

A

calcium
potassium
phosphorus
sodium

133
Q

what are the roles of calcium ?

A

bone and teeth formation
muscle contraction
nerve impulse transmission

134
Q

what are the 3 effects of calcium deficiency ?

A

osteoporosis
impaired muscle contraction
muscle cramps

135
Q

what is the effect of excess chlorine and with what compound especially in combination ?

A

chlorine + sodium = hypertension in excess

136
Q

what is the main role of chlorine ?

A

hydrochloric acid formation in stomach

137
Q

what is the main role of magnesium ?

A

bone component

138
Q

what is the main role of potassium ?

A

membrane potential, muscle contraction

139
Q

what is the main role of phosphorus ?

A

bone formation and muscle contraction

140
Q

what are the two main roles of sodium ?

A

muscle contraction and blood volume homeostasis

141
Q

which mineral is responsible for acid-base balance ?

A

sulfur

142
Q

which mineral has an RDA, not an AI anymore ? what is it ?

A

calcium

1000 mg/day

143
Q

what is the role of copper

A

iron absorption

144
Q

B12 combines with what mineral for RBC formation ?

A

cobalt

145
Q

what does fluorine do ?

A

teeth formation

146
Q

which mineral is a precursor to T3 and T4

A

iodine

147
Q

which mineral transports oxygen

A

iron

148
Q

what is the role of selenium ?

A

antioxidant in cofactor with glutathione peroxidase

149
Q

a goiter occurs from which deficiency ?

A

iodine

150
Q

supplementation of minerals should not exceed what

A

2x RDA

151
Q

are losses in minerals in sweat, feces, urine negligible ?

A

no, have to replace

152
Q

minerals can be found in animals apart from which two ?

A

iodine and manganese

153
Q

what are the 4 minerals and 3 vitamins which help with building ?

A

calcium, magnesium, phosphorus, fluorine

vit D, vit K, vit C

154
Q

how do vit D, K, C help with bone formation

A

vit D increases calcium absorption, increases osteocalcin

vit K activates osteocalcin (bone formation

vit C increases collagen formation

155
Q

what happens with low blood calcium ?

A

bone demineralization

Ca mobilized and brought to blood

156
Q

what happens with high blood calcium ?

A

blood gives calcium to bone (mediated by calcitonin and vit D, increase calcium uptake, increase in osteoblasts, etc and then PTH and osteoclasts)

gives calcium to kidneys too, excrete in urine and reabsorb if needed

157
Q

is calcium proportional to energy intake

A

yes

158
Q

what is the female triad ?

A

low energy
amenorrhea
osteoporosis

159
Q

what three vitamins and 4 minerals are antioxidant

A

C, E, A (beta carotene)

selenium
copper
manganese
zinc

160
Q

what is an antioxidant

A

donate electron to free radical

161
Q

what is ROS ? what does it do

A

reactive oxidant species or free radical

leads to lipid peroxidation

162
Q

what produces ROS ?

A

alcohol, smoking, UV light, normal cell metabolism, oversupplementation of minerals

163
Q

which diet produces ROS

A

high fat diet

164
Q

which two enzymes come in and destroy ROS ?

A

superoxide dismutase and catalase

165
Q

what happens when there are too many free radicals ?

A

antioxidant cascade: antioxidants become free radicals themselves aided by reductase and peroxidase

166
Q

what is the argument for supplementing antioxidants in exercise ?

A

exercise increases ROS in skeletal muscle

167
Q

why is it bad to supplement with antioxidants in exercise to suppress ROS ?

A

because ROS may be a signalling molecule and aid in training adaptations

168
Q

why may it be unnecessary to supplement with antioxidants ?

A

because training activates antioxidant defense
regular exercise decreases disease risk
megadoses may cause toxicity
and a balanced diet will give you sufficient intake

169
Q

what delivers iron to tissues ?

A

transferrin

170
Q

iron goes to which 4 places ? why ?

A

muscle (to form myoglobin)
bone (to form hemoglobin and RBC)
liver (for storage)
tissues (to make heme)

171
Q

what is the molecule which mostly binds to iron ?

A

ferritin

172
Q

what happens to most iron ?

A

it is recycled to make new RBC or is stored

some is lost

173
Q

what is heme ?

A

iron-containing portion of Hb and Mb

174
Q

what are 2 factors influencing iron absorption ?

A

iron status
GI function
type of iron source
nutrient interactions

175
Q

in what iron status will you be able to absorb more iron ?

A

low iron status (so anemics can absorb more)

176
Q

how does GI function affect iron absorption ?

A

low gastric acid means less iron absorption

acids help dissolve iron

177
Q

how does type of iron source influence iron absorption ?

A

heme iron (Fe2+) is more readily absorbed, found in meat and animal products

non-heme (Fe3+) mainly in plants

178
Q

how can you enhance non-heme iron absorption ?

A

consume vit C-rich foods

consume heme iron foods (animal meat)

179
Q

which factos decrease iron absorption (6)

A

polyphenols (tannins in tea and coffee)

oxalates (in spinach, chocolate)

phytates (grains and legumes)

excess fiber

soy

high intakes of micronutrients

180
Q

which sex is more likely to develop an iron deficiency

A

women

181
Q

what are the three stages of iron deficiency ?

A

1) iron depletion in bone marrow, with a reduced plasma ferritin concentration of under 12 ug/L and no physical symptoms
2) erythropoeisis decrease and decrease in heme production but RBC and Hb still normal
decrease in work capacity and physical performance
3) anemia : RBC and Hb abnormal

182
Q

what do you call the RBC in anemia

A

microcytic and hypochromic

183
Q

in anemia, how low is Hb ?

A

<120g/L

184
Q

in anemia, how low is hematocrit ?

A

<36%

185
Q

what are symptoms of iron deficiency anemia ?

A

pale skin, low energy, etc

186
Q

what is the first thing you should do when you suspect anemia ?

A

get checked BEFORE getting supplements

187
Q

which athletes are at a highest risk of anemia (3)

A

females
distance runners
vegetarian athletes

188
Q

excess iron reduces which absorption ?

A

Zn and Cu

189
Q

why should you usually not be concerned about having iron in diet ?

A

because energy intake is correlated with iron

190
Q

what percentage of iron goes to storage

A

25 %

191
Q

does anemia change VO2max ?

A

yes, decreases it

192
Q

what is B12 called

A

cobalamin

193
Q

what is the structure of B12 ?

A

corrinoid compound: ring structure with cobalt in the middle

194
Q

what is the function of B12 ? (4)

A

DNA synthesis
myelin sheath
FA oxidation
convert homocysteine to methionine to decrease CVD risk

195
Q

which two vitamins are active in DNA synthesis ?

A

folate and B12

196
Q

how does B12 decrease CVD risk

A

convert homocysteine to methionine

197
Q

why does it take a while to spot a B12 deficiency?

A

because liver stores are food for 2 years, so symptoms may not appear to up to 12 years

198
Q

what population is mostly at risk of B12 deficiency ?

A

vegan

old

199
Q

what are the two food sources of vitamin B12 ?

A

animal products

fortified foods

200
Q

what is the function of folate ?

A

DNA synthesis and cell division

eg prevents neural tube defects during pregnancy and also aids in maturation of RBC

201
Q

increase of folate may mask which deficiency

A

B12

202
Q

which foods are a food source of folate ?

A

chicken, grains

203
Q

what are the 4 micronutrients of concern (1 vitamin and 3 minerals) for vegetarians

A

B12

iron, calcium, zinc

204
Q

are megadoses helpful ?

A

no evidence that it is helpful

205
Q

which 3 athletes need monitoring and for what ?

A

young athletes in sports that need low body weight (Ca and Fe)

amenorrheic females (Ca)

train and compete in hot environments (losses in sweat of Fe, Zn, Mg)

206
Q

which liquid should one avoid if you want to get more iron in you

A

tea

207
Q

what is the main reason for micronutrient insufficiency ?

A

poor diet (insufficient kcal)

208
Q

what is another word for vit C

A

ascorbic acid

209
Q

should amenorrheic females take Ca supplements ?

A

yes

Sport nutrition (EXCI 445) (17 decks)

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