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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
Q

Vitamins Involved in Growth and Development

A
  • Vitamin A (Vision and Tissue growth and development)
  • Vitamin D (bone health and disease prevention)
25
Q

Role of Vitamin D for Athletes

A
  • Muscle function and adaptation
  • Bone health and injury prevention
  • Immune system support
  • Inflammation and recovery
  • Improved performance
26
Q

Sources of Vitamins

A

Naturally in foods, added during the process, and dietary supplements

27
Q

Effects of food processing

A
  • Nutrient loss
  • Enrichment and fortification
28
Q

Enrichment

A

adding back of nutrients that were lost during processing

29
Q

Fortification

A

the addition of nutrients that are not found in the original food

30
Q

“Food first”

A

Emphasizes obtaining essential nutrients primarily from whole foods

31
Q

Macrominerals

A

Calcium, Phosphorus, Sodium, Potassium, Chloride and Sulfur

32
Q

Microminerals

A

Iron, Zinc, Copper, Fluorine (Floride), Iodine, Chromium, Selenium, Manganese, Cobalt, Silicon, Boron, Nickel and Vanadium

33
Q

Mineral Balance allows for…

A

Homeostasis

34
Q

Mineral Balance is maintained by…

A

absorption and excretion

35
Q

Mineral Balance mechanisms include…

A

hormones, altered metabolism and storage capacity

36
Q

Age with Mineral Absorption

A

Decreases with age

37
Q

Sex with Mineral Absorption

A

Varies with mineral

38
Q

Mineral absorption and life cycle

A

Growth states= increase absorption
(including, infancy, childhood, growth,puberty and pregnancy)

38
Q

Low mineral status in athletes is related to…

A

inadequate calories, poor diet quality, lack of variety and dietary restrictions

38
Q

Most common mineral deficiencies

A

Magnesium then calcium

38
Q

Mineral loss is higher in athletes because they lose ____ in sweat

A

Na, Cl, & K
Iron is lost in endurance athletes

38
Q

Factors that influence peak bone mass

A
  • 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
Q

Bone formation and maintenance require an adequate supply of…

A

nutrients and calorie intake
- Calcium, vitamin D, and protein

38
Q

irons role in oxygen transport

A

at the center of hemoglobin structure

38
Q

What other things does calcium affect?

A

Muscle function, never signaling, and blood clotting

38
Q

Do athletes or sedentary individuals have higher bone density?

A

Athletes due to weight-bearing exercise

38
Q

hematocrit in oxygen transport

A

measure of oxygen-carrying capacity

38
Q

Long-term calcium deficiency is a risk factor in…

A

Osteoporosis

38
Q

Estrogen Deficiency

A

A powerful factor in bone loss in women (related to menopause)

  • Amenorrhea and oligomenorrhea can cause it
38
Q

Calcium homeostasis is related by…

A

PTH and Vitamin D3

39
Q

Oxygen transport

A

Oxygen is transported throughout the body bound to hemoglobin via erythrocytes

39
Q

Nutritional anemias

A
  • 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
Q

Nonnutritional anemias

A

Aplastic anemia (RBC production depressed), Hemolytic anemia (RBC are destroyed) and Sickle cell anemia (RBC are abnormally shaped)

39
Q

What factors affect iron status for athletes

A

Sex, Diet (low cal intake, low/absent animal protein intake and intake of iron inhibitors), GI issues and high training volumes

39
Q

Iron related blood tests

A

Hematocit, Hemoglobin, Feritin, Transferrin, Serium iron, Soluble transferrin receptor, transferrin saturation, total iron binding capacity

40
Q

Control of intaking the correct amount of iron

A

Sufficient iron intake is highly dependent on calorie intake

40
Q

Dietary Reference Intake for Iron

A

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
Q

Food affecting iron absorption

A

vitamin C rich foods & certain cooking methods can enhance iron absorption

iron inhibitors: phytates, oxalates and tannins, calcium, and medications/supplement

42
Q

Minerals that promote immune function

A

Zinc, Iron and Selenium

43
Q

Sources of Minerals

A

Naturally in foods, added during processing, and dietary supplements

Nutrition (6 decks)

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