Chapter 8 Flashcards
T/F The most important role that vitamins play is providing energy.
False
T/F You can’t overdose on vitamins because the body excretes them in urine
False, but you can with fat soluble vitamins
T/F Vitamin C prevents colds
False
T/F Fresh vegetables contains more vitamins than frozen vegetables
False, same if cooked correctly
T/F nutrients are absorbed equally as well from supplements
False
T/F Vitamin D is also known as the sunshine vitamin because the body can make vitamin D with the help of sunlight
True
how many Americans will use vitamins regularly?
4/10 americans
cost of vitamin suplements
3 billion
are vitamins well regulated?
not currently
difference between nature and synthetic?
no difference
megadose
intakes greater than 10 times the RDA
who might need a supplement?
- children (picky)
- pregnant and lactating
- elderly (don’t eat enough)
- immune comprimised
Product testing criteria
identity
potency
purity
bioavailability
brand Labels that you should buy for vitamins?
USP
Consumer Lab`
who’s responsible for making sure a supplement is safe, accurate, and honest?
supplement manufacturer
when is FDA responsible for taking action against any unsafe dietary supplement?
After it reaches market
Where do people get their information from usually?
Family and Friends (40%)
Product labels (28%)
Magazines (13%)
Phytochemical
Plant compounds/chemicals which appear to fight diseases (antioxidants)
antioxidant phytochemical
flavonoids and other phenols (fruits, soy, red, wine, green tea, soy)
carotenoids (beta carotene lycopene)
Functional Food
food that may provide an additional physiological benefit
oj
antioxidants
compounds that prevent or inhibits oxidation of another substance by being oxidized itself.
deactivates free radicals that damage cells and promote chronic disease
nutrients classified as antioxidants
beta carotene
vitamin C
vitamin E
Sulfur and selenium
are vitamins organic?
what does this mean?
Yes, they can be destroyed by light, oxidation, cooking, and storage
how to minimize nutrient losses?
not reheating food
leave skin on
minimal cooking water
retain and reuse cooking water
water soluble vitamins
B and C
absorbed directly into blood and travel freely
excreted in urine
fat soluble vitamins
A,D,E, and K
absorbed into lymph, then by blood
require protein carriers, stored in fat cells
B vitamins
thiamin riboflavin niacin B-6 pantothenic acid biotin folate B-12
what are B vitamins involved in?
- energy production during exercise
- produce red blood cells for protein synthesis and tissue repair
- maintain CNS
Deficiency of B-12 or folate result in?
anemia and reduced endurance performance
foods rich in vitamin B?
milk cheese meat fish dark green veggies
Vitamin D required for?
- adequate calcium absorption
- regulation of serum calcium and phosphorous levels
- promote bone health
foods rich in vitamin D
fish
eggs
fortified foods
Vitamins C, E, and Beta Carotene function?
- protect cell membrane from oxidative damage
2. reduces inflammation and muscle soreness
how much vitamin c should athletes have?
100-1000 mg vit c daily
vitamin C,E, and beta carotene food sources
dark leafy greens, sweet potatoes, carrots, red + yellow peppers, broccoli, peanuts, seeds
to maintain a steady supply of glucose to body cells, the process of _____ frees glucose from its storage form in the muscle and liver.
glycogenolysis
T/F oxidation of an amino acid via citric acid cycle yields just as much ATP as oxidation of glucose
False
T/F protein consumed in excess of body needs will be stored as amino acids in skeletal muscle
false
