Test 3 part 2 Flashcards
micronutrients vitamins and minerals best used/absorbed
through food
B-complex of vitamins
very invovled in liberating energy. 1-3, 5-7, 9,12
RDA
recommended Dietary allowance: average daily requirement to prevent deficiency symptoms
to develop deficiency symptoms
need long term deficiencies
fat soluble vs water soluble nutrients
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
am i deficient?
- ostensive deficiency symptoms 2. 3-5 day dietary recall 3. consistent deficiencies require changes in dietary habits or supplementation
do athletes need more RDA?
increased caloric intake/ eating varied diet
supplements
not bad insurance policy/ best to consume with meals because absorption enhanced with foods
water soluble vitamins
b complex, c, choline
fat soluble vitamins
a, d, e, k (body can store)
how many b complex vitamins
8
b complex frequently involved in
- energy liberation 2. cell division , transcription, translation (building cells)
b complex – soluble so
water, easier to develop deficiencies
incorporated as, deficiencies/supplementation
cofactors (help enzyme do its job), take time to become ostensive, may not have immediate effect
name vitamin B1
thiamine
B1 component of
enzyme complex that converts pyruvate to acetylCoA (pyruvate dehydronase complex)
B1 used for
membrane that line nervous system
B1 found in
grains (whole/refined), legumes, nuts, pork, many foods fortified or enriched
B1 deficiency symptoms
muscle weakness, decreased exercise performance, headaches, fatigue
enriched food
take grain and add back the nutrients lost when refined
fortified foods
add nutrients that are already there or add to what is already there
whole grain
get endosperm, bran, and germ and bran and germ is where energy and micronutrients are
refined grain
just end up with endosperm which is just carbohydrate lose the energy and micronutrients with the bran and germ
B2 name
riboflavin
b2 component/maintenance
FAD used in ETC, maintainance of membranes (deficiencies things that replicate fast)
B2 found in
fortified milk (UV disruption), breads, cereals, mushrooms, eggs
B2 deficiency symptoms
poor aerobic performance, cracked lips, sore throat, inflamed tongue
B3 name
niacin
B3 component/ need/ cells line
NAD/ synthesis ATP/ digestive track
B3 found in
flour/grains/cereals (fortified), beef, poultry, seafood
B3 deficiency symptoms
poor aerobic performance, skin rash, diarrhea, mental confusion
B5 name
pantothenic acid
B5 component/ need make/ maintenance
coenzyme A/ make acytel CoA/ membranes line digestive track
B5 found in
whole grains, legumes, eggs, meat
B5 deficiency symptoms
poor aerobic performance, fatigue, nausea, stomach ache
B6 name
pyridoxine
B6 cofactor in/ need
glycogenolysis, glyconeogenesis, transamination/ to liberate sugars from glycogen and make from protein
B6 necessary for
neurotransmitter formation and red blood cell production
B6 found in
beef, poultry, fish, eggs
B6 deficiencies can be exacerbated by use of
diuretics (pee it out) and oral contraceptives
B6 deficiency symptoms
muscle weakness, anemia, depression (neurotransmitters)
B7 name
biotin
B7 cofactor in/ maintain/ help
gluconeogenesis, TCA reactions/ exercise performance in aerobic/translation, transcription cells
B7 found in
milk, egg yolks, brewer’s yeast
B7 deficiencies exacerbated by
prolong anitbiotic use because certain bacteria in digestive tracka nd if it kills that bacteria kill B7
B7 deficiency symptoms
fatigue, hair loss, skin rash
B9 name
folate/folacin
B9 used in
cell division, dna replication, erythropoiesis
erythropoiesis
making red blood cells
B9 and fetus
if dont have B9 have birth defects because dont get proper DNA
B9 found in
spinach, lettuce, beans, peas, various fortified foods
B9 deficiency symptoms
- anemia (megaloblastic) poor oxygen transport, malformed, fragile RBC 2. diarrhea: effects replication intestinal wall cells 3. imparied immune function: WBC formation deficiency
B12 name
cobalamine
B12 used
mylein formation and folate metabolism
B12 found in
shellfish, milk, eggs
B12 only found
in animal products so vegans are susceptible to deficiency
B12 stored
in liver even though water soluble
B12 deficiency symptoms
- anemia (similar to folate deficiency) 2. tremors/parasthesia: myelin breakdown
choline used for
acetylcholine production
choline found in
egg yolks, liver, nuts, milk, soybeans
choline deficiency is
rare because body makes choline
choline deficiency symptoms
fatigue, insomnia
Vitamin C is a/assists
antioxidant (help protect cell membranes), cofactor in catecholamine formation, collagen formation, assists iron digestion/absorption
No evidence – vitamin C
megadoses boost immunity
vitamin c found in
citrus fruits, tomatoes, green peppers… very heat sensitive
Vitamin C storing
despite water solubility body can store vit c
vitamin c deficiency symptoms
swollen gums and fatigue
Vitamin A is
anti-oxidant
Vitamin A found in
liver, fish/fish oils, egg yolks
vitamin a deficiency symptoms
night blindness, scaly/bumpy skin, dry mucous membranes
vitamin D control
blood calcium levels: bone deposition (catabolsim), absorption, reasborption
Vitamin d found in
milk/cereals(fortified), salmon, egg yolks, liver, sunshine
vitamin d deficiency symptoms
osteoporosis
Vitamin E is/used
anti-oxidant/ essential for cell membrane formation
Vitamin E found in
corn, soy, sunflower seeds, fortified cereals, meat, poultry
Vitamin E deficiencies can result
from very low fat diets
Vitamin E deficiency symptoms
muscle weakness, anemia (cell membrane breakdown/loss motor control)
calcium used
neurotransmitter release, muscle contraction/growth/differentiation, mitochondria biogenesis
calcium found in
dairy products, green leafy veggies contain oxalates (bind calcium and reduce absorption)
excessive intake of calcium
kidney stones
majority calcium stored
in bones (vitamin d required for normal calcium storage)
when dietary intake calcium insufficient
catabolized from bone to meet needs
moderate calcium deficiency will
have minimal effects on physiological processes but will lead to osteoporosis
phosphorus used
- atp synthesis 2.activation, deactivation of various entities like analstaric enzymes phosphoralase turned on by, glycogen synthase turned off by
phosphorus found in
meat, fish, eggs, dairy, eat processed food get plenty
phosphorus deficiencies
very rare but can be exacerbated by bicarbonate use
phosphorus deficiency symptoms
muscle weakness
magnesium is
cofactor in ATP hydrolysis
magnesium found in
grains, leafy veggies, legumes, nuts, seafood
magnesium deficiency not
seen for several months because mg stored in bone
magnesium deficiency symptoms
muscle weakness, muscle cramps, loss appetite, cardiac arrhythmias
sodium is used
fluid balance/hydration, action potential
sodium found in
kind of hard not to find it, eat processed food get lots
sodium deficiency symptoms
hyponatremia, cramping, dehydration
chloride used
fluid balance/hydration/digestion
chloride found in
hard to not find it
chloride deficiency symptoms
dehydration, poor digestion (lack hydrochloric acid)
potassium used in
action potential, osmotic balance (cellular)
potassium found in
fruits (bananas), veggies (spinach), meat, milk
potassium deficiencies exacerbated by
vomiting and diarrhea
potassium deficiency symptoms
muscle weakness and loss appetite
Iodine used for
central component of thyroid hormones (metabolic regulators)
iodine found in
iodize table salt and seafood
iodine deficiency symptoms
fatigue, hair loss, poor performance
Chromium assists
in glucose catabolism, insulin in activating Glut-4 transporters
chromium found in
egg yolks, broccoli, grains
chromium deficiency symptoms
high blood pressure and poor CHO/protein metabolism… have to use plastic needle to test if deficient because normal needle made chromium
Selenium is used for
antioxidant, protect muscle membrane like cardiac
selenium found in
seafood
selenium deficiency symptoms
cardiomyopathy
free oxygen radicals
oxygen containing molecules that have an unpaired electron O2- superoxide, OH- hydroxyl, H2O2- peroxyl.. formed in ETC
anitoxidants
molecules that will donate electrons to other molecules to satisfy the need for oxygen
FOR formed
during oxidative phosphorylation when hydrogen, oxygen and electrons are improperly paired
unstable FOR seek electrons
from lipid membranes causing oxidation and damage to the membranes
FOR are bad because
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
gene –> mRNA
->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
very prominent transcription/ activating TF
free oxygen radicals
antioxidants specific
vitamin c, a, e, and selenium will act as electron donors to FOR thus sparing lipid membranes from damage FOR<- gluthathione (each giving e-)
iron essential component
hemoglobin
iron found in
meat, eggs, fortified breads and cereals
iron requirements
8-10 mg/day (males) and 18-20 mg/day (females)
hemoglobin needed to
get oxygen to working muscles
body doesn’t absorb iron from
veggies, fortifed breads/cereals well
iron – form hemoglobin
iron combines with four protein strands (globin) to form hemoglobin
hemoglobin major component
of red blood cell
oxygen is transported
through attraction to the iron
anemia is
condition marked by reduced red blood cell number or reduced hemoglobin
symptoms anemia
pallor, fatigue (not enough oxygen to muscles), headache (not enough oxygen to brain)
iron is absorbed
throughout the small intestine, absorption rates are very slow (~3-4 mg/day)
following absorption, Fe bound by
apotransferrin to form transferrin
Transferrin transports Fe
via bloodstream to liver and bone marrow
in cell Fe combines
with apoferritin to form ferritin also known as storage iron
in times of erythropoiesis
transferrin will deliver Fe to developing RBC for heme production… red cell is in bone marrow
red cell destruction
most red cells are destroyed in spleen
after RBC destroyed
Hb is released and consumed by macrophages in spleen and liver
Hb in blood is bound by
haptoglobin and transferred to spleen
Fe released into blood
bound by apotransferrin
red blood cell lives – in blood
5-7 months
hemglobin Hb is
globin and iron
some RBC are destroyed in palifary
like with running and we have good iron salvaging mechanism but do lose some so have to continually replace with diet
hemoglobin normal levels
15 mg/dL males slightly lower females
haptoglobin test
low levels suggest high RBC destruction (only non-bound haptoglobin is measured)… it binds to hemoglobin from destroyed red blood cells
ferritin test
- 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
% saturation test
tranferrin normally 3-% saturated with iron so low % suggests low transport and low iron stores… transferrin transports iron through blood
iron deficiency anemia
poor iron balance… iron deficiencies in diet… much more susceptible to getting iron deficiency anemia if deficiencies in diet
megablastic anemia
- poor formation due to folate, b-12 deficiency 2. fragile cells stress iron stores leading to iron deficiency anemia
folate/b12 and megaloblastic anemia
folate is involved transcription… RBC depend heavily on folate so this is abnormal RBC… b12 helps folate metabolism
megaloblastic cells
- 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
iron deficiency anemia causes
inadequate iron levels caused by iron loss 0.5 mg/day, 1.3 mg/day
iron loss caused by
- excessive bleeding 2. RBC destruction (footstrike anemia, folacin, b12 deficiency) 3. inadequate salvage of iron following hemolysis (break down of hemoglobin)
anemia diagnosed by
pattern or trend in iron and iron transport levels… single abnormal value is not considered to be indivative of anemia
anemia is
reduced RBC and hemoglobin levels
stage 2 of iron deficiency
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
normal iron
hb >12 ferritin >12 %sat >16%
stage 1 iron def
hb >12 ferritin 16%
stage 2 iron def
hb>12 ferritin <16%
stage 3 iron def
hb<16%
sports anemia
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
to truly diagnose anemia
need to look at test and if tired headaches exercise issue but if just sports anemia do not supplement iron
prevent anemia
- 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
treatment iron deficiency anemia
- 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
iron supplements come in ferric and ferrous forms
ferrous form (except ferrous fumarate) are easily digested and absorbed. ferric forms are not
reticulocytes
young RBC if have high levels shows undergoing red blood cell production
mean corpuscle volume
young RBC are larger and suggests erythropoiesis
overconsumption of iron
- diabetes pancreas damage 2. heart damage cardiac muscle 3. cancer 4. arthritis
