diet and nuturiton Flashcards
what two categories can vitamins be split into
fat solubele-A,D,E,K
water soluble-C, B12, B complex
study tip: BC in alphabet
vitamin D
fat soluble
can be stored
body creates vitmain D from direct sunlight
vitamin D is essental for healthy bones
aids bone devlopemnt by helping to regulate absorption of the mineral calcium
what can a lack of vitamin D cause
can affect bone development and bone strength
cant train,, may get injured more easily
charceyrtistics of water solubles
C, B12,B complex
cannot be stored so need daily intake of each
execessive intake howevr not beneficial for boday, thast why RDA
going over RDA mean any excess will be excreted as waste in urine
vitamin C
found in fruit and veg
helps maintain a healthy immune system supporting function of cells tha protect us from bacteria
helps prevent illness so athelte can train and compete at optimum level
altho helps maintain healthy teeth, bones , gums
also helps joints maintain structural stabilty, reducing injury
vitamin B12
found in red meat, dairy products and fish
imporatnt to maintain helathy nevere cells, genetic material and jelps the energy to be released from food
helps make red clood cells
means helps to trasnport oxygen
vital for aerrobic perfomance
helps release adn avaliability of energy
vitmain B complex
supports the breakdwon, storage and release of energy from food
helps keep skin healthy
helps from haemoglobin
helps maintain healthy nervous system
minerals
also called electolytes
electorlytes vital for conduction of electrial impulses from the nervous system
impact of lack of minerals
inability to contract and relax muscles
sodium
maintains water balance
found in salt
losing electroyletes in sport, can lead to msucle cramps -replensishing sodium levels helps to prevent this
impact of too much socidum
affect our body baance
effecting amoount of plasma in blood
increasing blood pressure and increasing risk of stroke/heart attack
role of calcium
important in muscle contraction, transmitting messages through nerves, release of hormones
vital for deve,lopnet of healthy strong teeth and bones
found in dairy products
what does a lack of clacium mean
increases risk of bone damage and fractures
iron
vital for development of haemoglobin in reed blood cells
found in meat
what does lack of Hb cause
lack of HB-anaemia
reduces the bodys capacity to resynthesis Hb
fibre
helps the digestion system to function properly by absorbing water and helping the passafe of food through teh gut
avoiding constipation
helps to maintain blood glucose levels by slowing down glucose absortpion
water
used to help regulate electoylte balance body temp partcilaury while exercising
sweatig is how body maintains core temp
small ris can lead to losing sense of direaction, kegs goinf weird
dehydration
to avoid increasses in core temp, we sweat when exercise
this loss of electoylte and water needs to be replensihsed
failure to replensish=dehydration
dehydration is also cause of cardiovascualr drift
psyhcological effects of lack of water=muscles no longer wanting to work or contract due to imbalances in socidum
increased HR-cardiovascular drift
effects of dehydration on body
over heating-no sweat left
increasedblood viscosity
reduced reaction time
dizziness and blurred vision
