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Nutrition > exam 2 (mod 5) > Flashcards

exam 2 (mod 5) Flashcards

1
Q

Vitamins

A

essential nutrients needed in small quantities for the proper functioning of the body

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1
Q

Soluble and insoluble

A

two types of classified vitamins

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2
Q

Fat Soluble Vitamins

A

Vitamin A, D, E, K

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3
Q

Water Soluble Vitamins

A

Vitamin B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), Pantothenic Acid, Biotin, Folate (Folic Acid, Folacin), B6, B12 and C

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4
Q

Fat Soluble

A

Transport in blood requires a carrier, stored in liver and adipose cells and storage protects against deficiency

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5
Q

Water Soluble

A

Circulate easily in the blood, No designated storage site, and excess is excreted

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6
Q

Exercise alters the need for vitamins through…

A
  • Decreased absorption
  • Increased loss via sweat or urine
  • Increased utilization
  • Increased need r/t calorie demands and maintaining muscle
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7
Q

The majority of athletes _____ their vitamin intake through DRI

A

meet

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8
Q

Low vitamin intake is most often associated with…

A

poor diet quality and/or inadequate calorie intake

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9
Q

Most people have a vitamin __ deficiency

A

D, followed by E

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10
Q

stages of deficiency

A

Mild: low intake or adequate intake but low absorption

Subclinical deficiency: Initial decline in vitamin-related enzymes —> continued decline in vitamin-related enzymes

Clinical Deficiency: General symptoms ( ex: fatigue, GI distress) ->
Specific symptoms of vitamin deficiency

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11
Q

Vitamin Toxicity

A
  • Symptoms develop over months or years
  • Most often related to over-supplementation
  • UL is used to prevent toxicity
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12
Q

Role of Vitamins in the body

A
  • Energy Metabolism
  • Some vitamins function as antioxidants
  • Growth and Development
  • RBC formation
  • Amino acid metabolism
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13
Q

Vitamins Involved in Energy Metabolism

A

B complex vitamins

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14
Q

Thiamin

A

gotten through carbs

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15
Q

Riboflavin

A

gotten through diary

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16
Q

Niacin (B3)

A

gotten through meat

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17
Q

Vitamin B6

A

Gotten through nuts, leafy greens, liver and eggs

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18
Q

Pantothenic acid (B5)

A

Nuts, seeds, and meat

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19
Q

Biotin (B7)

A

Liver

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20
Q

Vitamins with Antioxidant Properties

A

C,E and A (beta-carotene)

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21
Q

Antioxidants in Exercise

A
  • Antioxidant supplementation has been suggested to mitigate exercise-induced oxidative stress and improve performance (BUT results are conflicting… over supplementation may impair training)
  • Obtaining antioxidants from a well-balanced diet rich in fruits, veggies, and whole foods is generally going to be beneficial
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22
Q

Reactive Oxygen Species

A

Increased production generated through prolonged or intense exercise can

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23
Q

Vitamins involved in RBC function

A
  • B12
  • Folate
  • Vitamin-associated anemias
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24
Vitamins Involved in Growth and Development
- Vitamin A (Vision and Tissue growth and development) - Vitamin D (bone health and disease prevention)
25
Role of Vitamin D for Athletes
- Muscle function and adaptation - Bone health and injury prevention - Immune system support - Inflammation and recovery - Improved performance
26
Sources of Vitamins
Naturally in foods, added during the process, and dietary supplements
27
Effects of food processing
- Nutrient loss - Enrichment and fortification
28
Enrichment
adding back of nutrients that were lost during processing
29
Fortification
the addition of nutrients that are not found in the original food
30
"Food first"
Emphasizes obtaining essential nutrients primarily from whole foods
31
Macrominerals
Calcium, Phosphorus, Sodium, Potassium, Chloride and Sulfur
32
Microminerals
Iron, Zinc, Copper, Fluorine (Floride), Iodine, Chromium, Selenium, Manganese, Cobalt, Silicon, Boron, Nickel and Vanadium
33
Mineral Balance allows for...
Homeostasis
34
Mineral Balance is maintained by...
absorption and excretion
35
Mineral Balance mechanisms include...
hormones, altered metabolism and storage capacity
36
Age with Mineral Absorption
Decreases with age
37
Sex with Mineral Absorption
Varies with mineral
38
Mineral absorption and life cycle
Growth states= increase absorption (including, infancy, childhood, growth,puberty and pregnancy)
38
Low mineral status in athletes is related to...
inadequate calories, poor diet quality, lack of variety and dietary restrictions
38
Most common mineral deficiencies
Magnesium then calcium
38
Mineral loss is higher in athletes because they lose ____ in sweat
Na, Cl, & K Iron is lost in endurance athletes
38
Factors that influence peak bone mass
- Genetics - Mechanical factors (Body weight, Physical activity, weight-bearing/strength exercise) - Endocrine factors (Estrogen and IGF-1) - Nutritional factors (Calcium, Vitamin D, Protein and total energy)
38
Bone formation and maintenance require an adequate supply of...
nutrients and calorie intake - Calcium, vitamin D, and protein
38
irons role in oxygen transport
at the center of hemoglobin structure
38
What other things does calcium affect?
Muscle function, never signaling, and blood clotting
38
Do athletes or sedentary individuals have higher bone density?
Athletes due to weight-bearing exercise
38
hematocrit in oxygen transport
measure of oxygen-carrying capacity
38
Long-term calcium deficiency is a risk factor in...
Osteoporosis
38
Estrogen Deficiency
A powerful factor in bone loss in women (related to menopause) - Amenorrhea and oligomenorrhea can cause it
38
Calcium homeostasis is related by...
PTH and Vitamin D3
39
Oxygen transport
Oxygen is transported throughout the body bound to hemoglobin via erythrocytes
39
Nutritional anemias
- Iron deficiency anemia - Vitamin B12 deficiency anemia - Folate deficiency anemia - Anemia due to a deficiency of any nutrient needed for RBC production (ex: zinc and copper)
39
Nonnutritional anemias
Aplastic anemia (RBC production depressed), Hemolytic anemia (RBC are destroyed) and Sickle cell anemia (RBC are abnormally shaped)
39
What factors affect iron status for athletes
Sex, Diet (low cal intake, low/absent animal protein intake and intake of iron inhibitors), GI issues and high training volumes
39
Iron related blood tests
Hematocit, Hemoglobin, Feritin, Transferrin, Serium iron, Soluble transferrin receptor, transferrin saturation, total iron binding capacity
40
Control of intaking the correct amount of iron
Sufficient iron intake is highly dependent on calorie intake
40
Dietary Reference Intake for Iron
Age: 0-0.5 male: 0.27 female 0.27 0.5-1 male: 11 female: 11 1-3 male: 7 female: 7 4-8 male:10 female: 10 9-13 male: 8. female: 8 14-18 male: 11 female: 15 19-50 male:8. female: 18 51+ 8 for both male and female
41
Food affecting iron absorption
vitamin C rich foods & certain cooking methods can enhance iron absorption iron inhibitors: phytates, oxalates and tannins, calcium, and medications/supplement
42
Minerals that promote immune function
Zinc, Iron and Selenium
43
Sources of Minerals
Naturally in foods, added during processing, and dietary supplements

Nutrition (6 decks)

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