CNN - Vitamins and Minerals Flashcards
What are vitamins and minerals?
Vitamins and minerals are micro nutrients.
What is the difference between fat soluble and water soluble vitamins?
Fat soluble vitamins mop up free radicals within the phospholipid cell membranes and water soluble vitamins mop up free radicals in the watery fluid within and between cells.
List the fat soluble vitamins
A, D, E and K
List 2 functions of Vitamin B1
- Helps HCL production
- Functions in glucose (sugar) metabolism
- Supports healthy muscles
- Enhances circulation and healthy blood formation
- Brain neurotransmitter production
List two main functions of Vitamin B 5
- Regulates adrenal hormones
- Vital role in cell metabolism
- Healthy brain, neurone and NT function
- Fights infections by stimulating antibodies
- Production of healthy RBC
- Controls fat metabolism including absorption of choline
What lifestyle factors might increase the need for this vitamin (B5)
- Adrenal fatigue
- Strenuous exercise
- Stress
List 3 symptoms of deficiency of Vitamin B6
CTS, depression Convulsions, Headaches Hyper-irritability, Infrequent dream recall Conjunctivitis Nausea, morning sickness PMT Flaky skin Sore tongue, cracks or sores on mouth Acne Inflammation of the mouth and gums Impaired wound healing
What commonly given drug might inhibit the uptake of vitamin B12?
Proton Pump Inhibitors
Why is folic acid important PRE-CONCEPTION? What level is usually given
To ensure you have sufficient folic acid in your body during pregnancy to prevent neural tube defects in the developing fetus
Essential during accelerated periods of growth and development e.g. pregnancy and infancy
Why might it be too late if someone who is pregnant takes it for the first time when they discover they are pregnant?
?
List 6 beneficial properties of vitamin C?
Antioxidant and detoxification of the liver
Fights infection
Strengthens immune system
Makes and builds collagen, bones and skin
Detoxification of pollutants
Helps in the absorption of Iron
What factors might increase the needs of an individual for vitamin C?
Injury, stress, infection, pollution and smoking
What are the needs/benefits of Vitamin A?
Protecting eyesight
Antioxidant
Protects mucus membranes in bladder, lungs and GI
Slows aging process
Which group of people are advised not to supplement with vitamin A?
People with liver disease as it will overwork the liver
List 6 important reasons to ensure good intake of vitamin D?
Healthy bones Maintain calcium homeostasis Immunity Brain function Important in thyroid, adrenals and muscles Raise serotonin levels
Which groups of the population might be at risk of low levels?
Shift workers
Thyroid issues
Flying
Autoimmune illnesses
What is GTF chromium?
A mineral that helps to lower blood sugar levels and reduce sugar cravings
What does the GTF stand for and how does it influence the efficacy of chromium in the body?
Glucose Tolerance Factor contains biologically active Chromium which increases the efficacy of chromium in the body, unlike picolinated supplements.
List 8 functions of magnesium
Muscle relaxation Heart health Sodium:Potassium pump Uptake of calcium and potassium Blood pressure regulation Anti-stress mineral Regulates oestrogen Controls polarity of womb Removes calcification
List 2 groups of people who might be short of magnesium
Athletes and women
List 3 symptoms that could be benefitted from increased magnesium intake
PMT
Headaches
High blood pressure
List 3 symptoms you might notice when someone is short of zinc
Recurrent cold and flu
Infertility
Thin peeling nails (including white spots on nails)
In your own words tell us about the different forms of supplements on the market and how “form” of nutrient affects “bio efficiency”
Supplements are not made equal and fall into organic or inorganic forms.
Organic - food state and wholefood - the most bio-effective available – they contain vitamins and minerals complete with the associated food factors and food nutrients with which they occur in whole foods. This total food complex ensures these products are recognizable as food by the human body and optimally utilized.
Inorganic – citrates, chlorides, carbonates and oxides - most supplements on the market contain isolated nutrients which are without the other food factors that ensure recognition as beneficial by the body. They are often recognised as foreign substances by the body and are rapidly excreted. Ascorbic acid is a good example of this. Citrates are the best form of inorganic nutrients.
If someone is taking WARFARIN, what supplements might be contra-indicated? And why?
Vitamin C & E help to thin the blood - do not take prior to surgery
