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Nutrional Aspects > Test 3 part 2 > Flashcards

Test 3 part 2 Flashcards

1
Q

micronutrients vitamins and minerals best used/absorbed

A

through food

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2
Q

B-complex of vitamins

A

very invovled in liberating energy. 1-3, 5-7, 9,12

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3
Q

RDA

A

recommended Dietary allowance: average daily requirement to prevent deficiency symptoms

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4
Q

to develop deficiency symptoms

A

need long term deficiencies

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5
Q

fat soluble vs water soluble nutrients

A

much harder to have deficiencies in fat soluble because keep it in fat and it stores well so it’s there when need it…. water soluble is in plasma so lose a lot of these in urine– easier to have deficiencies in

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6
Q

am i deficient?

A
  1. ostensive deficiency symptoms 2. 3-5 day dietary recall 3. consistent deficiencies require changes in dietary habits or supplementation
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7
Q

do athletes need more RDA?

A

increased caloric intake/ eating varied diet

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8
Q

supplements

A

not bad insurance policy/ best to consume with meals because absorption enhanced with foods

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9
Q

water soluble vitamins

A

b complex, c, choline

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10
Q

fat soluble vitamins

A

a, d, e, k (body can store)

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11
Q

how many b complex vitamins

A

8

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12
Q

b complex frequently involved in

A
  1. energy liberation 2. cell division , transcription, translation (building cells)
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13
Q

b complex – soluble so

A

water, easier to develop deficiencies

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14
Q

incorporated as, deficiencies/supplementation

A

cofactors (help enzyme do its job), take time to become ostensive, may not have immediate effect

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15
Q

name vitamin B1

A

thiamine

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16
Q

B1 component of

A

enzyme complex that converts pyruvate to acetylCoA (pyruvate dehydronase complex)

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17
Q

B1 used for

A

membrane that line nervous system

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18
Q

B1 found in

A

grains (whole/refined), legumes, nuts, pork, many foods fortified or enriched

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19
Q

B1 deficiency symptoms

A

muscle weakness, decreased exercise performance, headaches, fatigue

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20
Q

enriched food

A

take grain and add back the nutrients lost when refined

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21
Q

fortified foods

A

add nutrients that are already there or add to what is already there

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22
Q

whole grain

A

get endosperm, bran, and germ and bran and germ is where energy and micronutrients are

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23
Q

refined grain

A

just end up with endosperm which is just carbohydrate lose the energy and micronutrients with the bran and germ

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24
Q

B2 name

A

riboflavin

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25
Q

b2 component/maintenance

A

FAD used in ETC, maintainance of membranes (deficiencies things that replicate fast)

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26
Q

B2 found in

A

fortified milk (UV disruption), breads, cereals, mushrooms, eggs

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27
Q

B2 deficiency symptoms

A

poor aerobic performance, cracked lips, sore throat, inflamed tongue

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28
Q

B3 name

A

niacin

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29
Q

B3 component/ need/ cells line

A

NAD/ synthesis ATP/ digestive track

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30
Q

B3 found in

A

flour/grains/cereals (fortified), beef, poultry, seafood

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31
Q

B3 deficiency symptoms

A

poor aerobic performance, skin rash, diarrhea, mental confusion

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32
Q

B5 name

A

pantothenic acid

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33
Q

B5 component/ need make/ maintenance

A

coenzyme A/ make acytel CoA/ membranes line digestive track

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34
Q

B5 found in

A

whole grains, legumes, eggs, meat

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35
Q

B5 deficiency symptoms

A

poor aerobic performance, fatigue, nausea, stomach ache

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36
Q

B6 name

A

pyridoxine

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37
Q

B6 cofactor in/ need

A

glycogenolysis, glyconeogenesis, transamination/ to liberate sugars from glycogen and make from protein

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38
Q

B6 necessary for

A

neurotransmitter formation and red blood cell production

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39
Q

B6 found in

A

beef, poultry, fish, eggs

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40
Q

B6 deficiencies can be exacerbated by use of

A

diuretics (pee it out) and oral contraceptives

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41
Q

B6 deficiency symptoms

A

muscle weakness, anemia, depression (neurotransmitters)

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42
Q

B7 name

A

biotin

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43
Q

B7 cofactor in/ maintain/ help

A

gluconeogenesis, TCA reactions/ exercise performance in aerobic/translation, transcription cells

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44
Q

B7 found in

A

milk, egg yolks, brewer’s yeast

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45
Q

B7 deficiencies exacerbated by

A

prolong anitbiotic use because certain bacteria in digestive tracka nd if it kills that bacteria kill B7

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46
Q

B7 deficiency symptoms

A

fatigue, hair loss, skin rash

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47
Q

B9 name

A

folate/folacin

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48
Q

B9 used in

A

cell division, dna replication, erythropoiesis

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49
Q

erythropoiesis

A

making red blood cells

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50
Q

B9 and fetus

A

if dont have B9 have birth defects because dont get proper DNA

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51
Q

B9 found in

A

spinach, lettuce, beans, peas, various fortified foods

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52
Q

B9 deficiency symptoms

A
  1. anemia (megaloblastic) poor oxygen transport, malformed, fragile RBC 2. diarrhea: effects replication intestinal wall cells 3. imparied immune function: WBC formation deficiency
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53
Q

B12 name

A

cobalamine

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54
Q

B12 used

A

mylein formation and folate metabolism

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55
Q

B12 found in

A

shellfish, milk, eggs

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56
Q

B12 only found

A

in animal products so vegans are susceptible to deficiency

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57
Q

B12 stored

A

in liver even though water soluble

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58
Q

B12 deficiency symptoms

A
  1. anemia (similar to folate deficiency) 2. tremors/parasthesia: myelin breakdown
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59
Q

choline used for

A

acetylcholine production

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60
Q

choline found in

A

egg yolks, liver, nuts, milk, soybeans

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61
Q

choline deficiency is

A

rare because body makes choline

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62
Q

choline deficiency symptoms

A

fatigue, insomnia

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63
Q

Vitamin C is a/assists

A

antioxidant (help protect cell membranes), cofactor in catecholamine formation, collagen formation, assists iron digestion/absorption

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64
Q

No evidence – vitamin C

A

megadoses boost immunity

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65
Q

vitamin c found in

A

citrus fruits, tomatoes, green peppers… very heat sensitive

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66
Q

Vitamin C storing

A

despite water solubility body can store vit c

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67
Q

vitamin c deficiency symptoms

A

swollen gums and fatigue

68
Q

Vitamin A is

A

anti-oxidant

69
Q

Vitamin A found in

A

liver, fish/fish oils, egg yolks

70
Q

vitamin a deficiency symptoms

A

night blindness, scaly/bumpy skin, dry mucous membranes

71
Q

vitamin D control

A

blood calcium levels: bone deposition (catabolsim), absorption, reasborption

72
Q

Vitamin d found in

A

milk/cereals(fortified), salmon, egg yolks, liver, sunshine

73
Q

vitamin d deficiency symptoms

A

osteoporosis

74
Q

Vitamin E is/used

A

anti-oxidant/ essential for cell membrane formation

75
Q

Vitamin E found in

A

corn, soy, sunflower seeds, fortified cereals, meat, poultry

76
Q

Vitamin E deficiencies can result

A

from very low fat diets

77
Q

Vitamin E deficiency symptoms

A

muscle weakness, anemia (cell membrane breakdown/loss motor control)

78
Q

calcium used

A

neurotransmitter release, muscle contraction/growth/differentiation, mitochondria biogenesis

79
Q

calcium found in

A

dairy products, green leafy veggies contain oxalates (bind calcium and reduce absorption)

80
Q

excessive intake of calcium

A

kidney stones

81
Q

majority calcium stored

A

in bones (vitamin d required for normal calcium storage)

82
Q

when dietary intake calcium insufficient

A

catabolized from bone to meet needs

83
Q

moderate calcium deficiency will

A

have minimal effects on physiological processes but will lead to osteoporosis

84
Q

phosphorus used

A
  1. atp synthesis 2.activation, deactivation of various entities like analstaric enzymes phosphoralase turned on by, glycogen synthase turned off by
85
Q

phosphorus found in

A

meat, fish, eggs, dairy, eat processed food get plenty

86
Q

phosphorus deficiencies

A

very rare but can be exacerbated by bicarbonate use

87
Q

phosphorus deficiency symptoms

A

muscle weakness

88
Q

magnesium is

A

cofactor in ATP hydrolysis

89
Q

magnesium found in

A

grains, leafy veggies, legumes, nuts, seafood

90
Q

magnesium deficiency not

A

seen for several months because mg stored in bone

91
Q

magnesium deficiency symptoms

A

muscle weakness, muscle cramps, loss appetite, cardiac arrhythmias

92
Q

sodium is used

A

fluid balance/hydration, action potential

93
Q

sodium found in

A

kind of hard not to find it, eat processed food get lots

94
Q

sodium deficiency symptoms

A

hyponatremia, cramping, dehydration

95
Q

chloride used

A

fluid balance/hydration/digestion

96
Q

chloride found in

A

hard to not find it

97
Q

chloride deficiency symptoms

A

dehydration, poor digestion (lack hydrochloric acid)

98
Q

potassium used in

A

action potential, osmotic balance (cellular)

99
Q

potassium found in

A

fruits (bananas), veggies (spinach), meat, milk

100
Q

potassium deficiencies exacerbated by

A

vomiting and diarrhea

101
Q

potassium deficiency symptoms

A

muscle weakness and loss appetite

102
Q

Iodine used for

A

central component of thyroid hormones (metabolic regulators)

103
Q

iodine found in

A

iodize table salt and seafood

104
Q

iodine deficiency symptoms

A

fatigue, hair loss, poor performance

105
Q

Chromium assists

A

in glucose catabolism, insulin in activating Glut-4 transporters

106
Q

chromium found in

A

egg yolks, broccoli, grains

107
Q

chromium deficiency symptoms

A

high blood pressure and poor CHO/protein metabolism… have to use plastic needle to test if deficient because normal needle made chromium

108
Q

Selenium is used for

A

antioxidant, protect muscle membrane like cardiac

109
Q

selenium found in

A

seafood

110
Q

selenium deficiency symptoms

A

cardiomyopathy

111
Q

free oxygen radicals

A

oxygen containing molecules that have an unpaired electron O2- superoxide, OH- hydroxyl, H2O2- peroxyl.. formed in ETC

112
Q

anitoxidants

A

molecules that will donate electrons to other molecules to satisfy the need for oxygen

113
Q

FOR formed

A

during oxidative phosphorylation when hydrogen, oxygen and electrons are improperly paired

114
Q

unstable FOR seek electrons

A

from lipid membranes causing oxidation and damage to the membranes

115
Q

FOR are bad because

A

go around searching for electrons that will satisfy need for electron and one place go is cell membrane and oxidize things in there and it can destroy membrane… necessary for super compensation after exercise

116
Q

gene –> mRNA

A

->polypeptide (transport, structure (muscle), 2nd messengers, enzymes, hormones)… enhancers sit up from gene and when transcription factors bind to enchancers which tell gene what to do

117
Q

very prominent transcription/ activating TF

A

free oxygen radicals

118
Q

antioxidants specific

A

vitamin c, a, e, and selenium will act as electron donors to FOR thus sparing lipid membranes from damage FOR<- gluthathione (each giving e-)

119
Q

iron essential component

A

hemoglobin

120
Q

iron found in

A

meat, eggs, fortified breads and cereals

121
Q

iron requirements

A

8-10 mg/day (males) and 18-20 mg/day (females)

122
Q

hemoglobin needed to

A

get oxygen to working muscles

123
Q

body doesn’t absorb iron from

A

veggies, fortifed breads/cereals well

124
Q

iron – form hemoglobin

A

iron combines with four protein strands (globin) to form hemoglobin

125
Q

hemoglobin major component

A

of red blood cell

126
Q

oxygen is transported

A

through attraction to the iron

127
Q

anemia is

A

condition marked by reduced red blood cell number or reduced hemoglobin

128
Q

symptoms anemia

A

pallor, fatigue (not enough oxygen to muscles), headache (not enough oxygen to brain)

129
Q

iron is absorbed

A

throughout the small intestine, absorption rates are very slow (~3-4 mg/day)

130
Q

following absorption, Fe bound by

A

apotransferrin to form transferrin

131
Q

Transferrin transports Fe

A

via bloodstream to liver and bone marrow

132
Q

in cell Fe combines

A

with apoferritin to form ferritin also known as storage iron

133
Q

in times of erythropoiesis

A

transferrin will deliver Fe to developing RBC for heme production… red cell is in bone marrow

134
Q

red cell destruction

A

most red cells are destroyed in spleen

135
Q

after RBC destroyed

A

Hb is released and consumed by macrophages in spleen and liver

136
Q

Hb in blood is bound by

A

haptoglobin and transferred to spleen

137
Q

Fe released into blood

A

bound by apotransferrin

138
Q

red blood cell lives – in blood

A

5-7 months

139
Q

hemglobin Hb is

A

globin and iron

140
Q

some RBC are destroyed in palifary

A

like with running and we have good iron salvaging mechanism but do lose some so have to continually replace with diet

141
Q

hemoglobin normal levels

A

15 mg/dL males slightly lower females

142
Q

haptoglobin test

A

low levels suggest high RBC destruction (only non-bound haptoglobin is measured)… it binds to hemoglobin from destroyed red blood cells

143
Q

ferritin test

A
  1. low levels are indicative of low iron stores 2. trauma form exercise can cause transiet rises in ferritin levels 3. ferritin is stored iron in other tissues
144
Q

% saturation test

A

tranferrin normally 3-% saturated with iron so low % suggests low transport and low iron stores… transferrin transports iron through blood

145
Q

iron deficiency anemia

A

poor iron balance… iron deficiencies in diet… much more susceptible to getting iron deficiency anemia if deficiencies in diet

146
Q

megablastic anemia

A
  1. poor formation due to folate, b-12 deficiency 2. fragile cells stress iron stores leading to iron deficiency anemia
147
Q

folate/b12 and megaloblastic anemia

A

folate is involved transcription… RBC depend heavily on folate so this is abnormal RBC… b12 helps folate metabolism

148
Q

megaloblastic cells

A
  1. dont bond to oxygen well so if have too many dont have oxygen carrying capacity to carry as much oxygen as we need 2. very fragile and has life span of days to weeks every time break down red cell lose iron so if red cells ar enot formed properly our red cell turn around is higher so our lose of iron is higher
149
Q

iron deficiency anemia causes

A

inadequate iron levels caused by iron loss 0.5 mg/day, 1.3 mg/day

150
Q

iron loss caused by

A
  1. excessive bleeding 2. RBC destruction (footstrike anemia, folacin, b12 deficiency) 3. inadequate salvage of iron following hemolysis (break down of hemoglobin)
151
Q

anemia diagnosed by

A

pattern or trend in iron and iron transport levels… single abnormal value is not considered to be indivative of anemia

152
Q

anemia is

A

reduced RBC and hemoglobin levels

153
Q

stage 2 of iron deficiency

A

starting to show iron deficiency level is starting to drop not yet anemic because hb levels normal might want supplement or get more in diet

154
Q

normal iron

A

hb >12 ferritin >12 %sat >16%

155
Q

stage 1 iron def

A

hb >12 ferritin 16%

156
Q

stage 2 iron def

A

hb>12 ferritin <16%

157
Q

stage 3 iron def

A

hb<16%

158
Q

sports anemia

A

endurance creates higher plasma volume which would cause you to make concentration to look anemic.. but look at fact plasma volume has increased which as desaturated blood of these items so this is not a problem doesnt cause issues not pathological issue

159
Q

to truly diagnose anemia

A

need to look at test and if tired headaches exercise issue but if just sports anemia do not supplement iron

160
Q

prevent anemia

A
  1. folates, b-12 for megaloblastic 2. iron supplementation 100 mg 3x/week if prone 3. eat more red meat and dark poultry (lots meagolobin lots iron) 4. vitamin c will help with absorption 5. avoid: calcium, phosphate, antacids, polyphenols (teas) because prevent iron absorption
161
Q

treatment iron deficiency anemia

A
  1. 100 mg ferrous suflate/day for 2-3 months 2. reduce training load esp running because footstrike anemia 3. bi-weekly blood tests (hematocrit, hemoglobin, reticulocytes, mean corpuscle volume
162
Q

iron supplements come in ferric and ferrous forms

A

ferrous form (except ferrous fumarate) are easily digested and absorbed. ferric forms are not

163
Q

reticulocytes

A

young RBC if have high levels shows undergoing red blood cell production

164
Q

mean corpuscle volume

A

young RBC are larger and suggests erythropoiesis

165
Q

overconsumption of iron

A
  1. diabetes pancreas damage 2. heart damage cardiac muscle 3. cancer 4. arthritis

Nutrional Aspects (2 decks)

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