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vitamins Flashcards

1
Q

fat soluble vs water soluble vitamin

A

absorption
fat slower
water faster

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2
Q

water soluble vitamins characteristics

A
  • Vit-c, B-complex vit
  • absorbed with water into blood
  • no transport carrier needed
  • not stores (excreted)
  • inc risk of deficeincy
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3
Q

fat-soluble vitamins characteristics

A
  • vit A,D,E,K
  • absorb with fat in lymph
    -carrier needed for transport
  • stored in fat, liver, cell membranes
  • inc risk toxicity
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4
Q

components of nutritional status assessment

A

ABCD
- anthropometric measurements
- biomechanics test
- clinical evaluaiton
- dietary assessment

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5
Q

Anthropometric measurments

A
  • height & weight
  • mid-upper arm circumference
  • skinfold
  • head circuference
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6
Q

biomechanics test

A
  • hemoglobin & hemotacrit
  • serum albumin or prealbumin
  • vit D lvl
  • blood glucose
  • lipid profile
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7
Q

clinical eval

A
  • pale conjunctiva
  • dry, scaling skin
  • edema
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8
Q

dietary assessment

A
  • 24h dietary recall
  • food frequency questionaire
  • diet hx
  • food diary
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9
Q

enrichment vs fortification

A

E: adding back nutrients that was lost during processing

F: addition of nutrients that are not found in original food

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10
Q

effects of exercise on vitamins

A
  • dec absorption
  • inc loss
  • inc utilisation
  • nc needs
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11
Q

stages of nutrient deficeincies

A
  • mild
  • subclinical (moderate)
  • clinical (severe)
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12
Q

physiological func of vitamins

A
  • energy metabolism
  • antioxidants
  • circulatory system
  • growth & dev
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13
Q

low vitamin physiological effect and performance

A
  • imparied immune func
  • delayed healing
  • fatigue/ weakness
  • dec endurance
  • slower recovery
  • poor concentration/focus
  • inc risk of injury
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14
Q

nmb of vitamins + how they are clssified

A

13 vitamins
classessified according to
- solubility
- function

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15
Q

what are supplemtns
ADV vs DISADV

A

concentrated source of vit found naturally in food

ADV: used to prevent and treat nutrient deficiencies

DISADV: underlying prob -> poor diet

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16
Q

megadose supplements

A

contains several times the DRI
- no evidence helpful

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17
Q

toxicities symptoms
prevention
tx

A
  • lethargy, malaise, disease
  • avoid consumption above UL
  • discontinue supplement use
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18
Q

energy metabolism vitamins func

A
  • part of enzymes that regulate the prod of ATP
    (they dont contain energy)
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19
Q

what are he energy metabolism vitamins

A
  • thiamine
  • riboflavin
  • niacin
  • pantothenic acid
  • pyridoxine
  • biotin

The River Nuns Play Pingpong Byweekly

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20
Q

vitamins B1 (thiamin)

A
  • prevalent in skeletal muscle
    func
  • release of energy form carbs, prot, fats
  • normal nervous system func
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21
Q

food sources of thiamin

A
  • whole grain (breads)
  • enriched flours

good source
- beans-peas
- pork
- trout
- seafood

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22
Q

thiamin deficiencies

A

berri-berri disease
- can damage heart & nervous system

s&s
- pain/tingling calf
- fatigue
- h/a
- dec apetite
- muscle weakness
- mental confusion

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23
Q

riboflavin vit b2

A

function
- promotes carb&fat oxidation
- maintains skin health

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24
Q

source of rioflavin

A

dairy products
good source
- breads/cereals
- green leafy vegies
- meat
- eggs
- liver

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25
riboflavin dificiency
oral lesions
26
can we diagnose deficiency with edema
no non specific
27
vit b3: niacin
func: - anaerobic glycolysis - carb & fat oxidation - fatty acid synthesis * very imp to prod energy apart of 200+ enzymes
28
niacin food source
excellent source - prot foods (beef, poultry, fish) - enriched flours
29
niacin deficiencies/toxicity
- pellagra diarrhea, dermatitis, dementia, death toxic -red warm itchy burning skin - h/a - nausea
30
vit b6, pyridoxine
func - amino-acid metabolism - rel of glucose from glycogen - formation of hemoglobin & RBC - degradation of homocysteine
31
food source
-prot containing (meat, nuts, legumes) - green leafy vegies
32
b5: pantothenic acid
vital for aerobic ATP prod part of Acetyl coa
33
b7: biotin
involved in several energy related reactions
34
food sources b5-b7
widely distribute din food - nearly all foods - deficiencies extremely rare
35
Athletes and B-vitamins
- have inc needs - thiamine, riboflavin, B6 - athletes mostly consume sufficient - supplementation not likely to imp performance - deficiencies often dur to caloric restriction
36
Antioxidant vitamines
main func: protect cells and tissues from damage - donate electrons: neutralise free red, prevent & counteract oxidative rx - regenerate other antioxidants
37
free radicals
- unstable and highly reactive molecules - damage cell membranes, prot, DNA
38
how are free rad produced
- during oxidative phosphorylation (inc during exercise) - UV light - alcohol - smocking - high fat diets - over supplementation
39
oxidative stress
when free rad > anti defence - causes damage to cells, tissues and organs (inc inflammation, in c risk disease)
40
oxidative stress w/ exercise
inc body natural defense - inc antioxidant enzyme activity - inc DNA repair - inc mitochondria - dec inflammation and prog cell death
41
types of vit A
- retinoids - carotenoids
42
retinoids
- preformed vit A - active forms of vit A in animals - growth & dev
43
Carotenoids
- pigment found in fruits and veg - phytochemical -> antiox - beta-carotene (orange) (vit a precursor) - lycopene (reg) - lutein (yellow/orange)
44
what is vit A precursor
beta-carotene
45
vit A carotenoid food source
dark coloured fruits and vegies - carrots - sweet patatoes - mango - oranges
46
ascorbic acid vit C
antiox func - active in extra-cell tissues - regenerates vitamin E other func - prom collagen form & tissue healing - hormone synthesis - inc iron absorption
47
food source vit C
fruits and veggies
48
vit C deficeincies
Scurvy - weakness - gum disease - spontaneous bleeding - sore arms & legs - poor wound healing - emotional/personnality changes
49
vic c toxicity
- diarrhea - kidney stones - iron overload
50
tocopherols (vit E)
prevent oxidative damage to lipids
51
vit E food sources
very oils nuts seeds whole grain
52
antiox + exercise
aerobic - inc free rad prod - inc defence vs free rad (only if enough antiox)
53
athletes at higher risk of oxidative stress
- endurance and ultra endurance athletes - LOW FRUIT AND VEGGIE INTAKE
54
antiox supplements & athletes
Not recommended - impair athletic performance - interfere with normal positive adaptive responses - high concentration acts as pro oxidants
55
exception of antiox supplement for athlete
Vit E may be beneficial for athletes performing @ high altitude
56
recommendation for antiox supplements & athletes
obtain via diet - colourful fruits and veggies - whole grain nuts
57
erythropoiesis
formation of Red blood cells
58
red blood cells
- constantly need replenishment - each RBC contain over 250mil mol of hemoglobin - responsible for transport of oxygen and co2
59
b12: cobalamin
- generic term for group of corrinoid compounds - wear soluble vit that is stored in liver *the only stored vitamin
60
B12 main function
- FA oxidation - maintaining myelin sheath - converts homocysteine to methionine - role in DNA synthesis with folate
61
B12 absorption
Instrinsic factors (IF) required for absorption - prod in stomach - activated by acid - binds b12 in small intestine - B12-IF absorbed together in ileum
62
risk for vit B12 deficiency
- liver stores last over 2years - imparted absorption (diarrhea, elderly) - decreased intake (veg or vegan diet)
63
B12 food source
naturally only in animal foods - fish - shelfish - liver - beef other - b12 fortified foods - nutritional yeast - fermented soy prod
64
b12 deficiency
- Neurological symptoms (cognitive impairment, diff concentrating, memory loss, depression) - megaloblastic anemia (dev over years)
65
Folate b9 terminology
folate: naturally occuring folic acid: fortified foods and supplements
66
function of folate
- critical for DNA synthesis & cell division *imp role in growth & dev of a foetus *aids in the maturation of RBC
67
food sources folate
- fortified flours & whole grain prod - green leafy vegetables - liver - legumes - oranges - nuts
68
folate deficiency
1- neural tube defects 2- megaloblastic anemia
69
Anemia what + symptoms
what: low RBC count symptoms - fatigue/drwosiness/dizziness - pale skin - cold hands/feet - brittle hair & nails - shortness of breath - chest pain
70
types of anemia
- vit-deficiencies > megaloblastic, macrocytic - mineral-deficiencies > microcytic - chronic diseases > normocytic
71
megaloblasts vs macrocytes
mega: large immature RBCs prod when precursor cells fail to divide norm due to impaired DNA synthesis macro: abnormally large RBC with short life spans
72
b12 vs folate on RBC
Folate needed for RBC synthesis B12: role to activate folate
73
vit K: quinones func
- blood clotting - imp in bone formation
74
vit K sources
- green fruits & vegetables - prod by intestinal bacteria
75
vit K deficiency and toxicity
D: bleeding, bruising, fracture risk T: clotting, thick blood
76
vit for growth and dev
vit A & D - function as hormones - serve several func in the body
77
vit d: calcitriol source
- food sources - UV light exposure - supplementation
78
major function of vit D
- regulates blood calcium level & bone health - regulates several other tissues (cardiac & skeletal muscles cells) (cellular growth in normal & cancer cells)
79
factors that affect conversion from UV light (vit D)
- latitude - season of year - time of day - exposure - use of sunscreen - skin color - age
80
Vit D food source
- fatty fish - milk and dairy - egg yolks - liver - fortified foods
81
vit D deficiency and toxicity
D: Rickets (child) *bowed legs & bone deformation *stunted growth * softening of bones & teeth * osteopeniA/porosis (adult) T: - hypercalemia - calcification of soft tissues - potentially fatal
82
vit D & disease
- inc risk for several diseases
83
Vit D & athletes
adequate vit D = optimal performance - dec risk stress fx - dec respiratory illness - dec inflammation - inc immune system - inc type 2 muscular fibers - inc neuromuscular func
84
athletes at risk of vit D deficiency
- indoor training - vegan - northern hemispheres + dark skin
85
types of vit A
- retinoids - carotenoids
86
retinoids vs carotenoids
R: preformed vit A C: vit A precursor
87
types of retinoids
retinol: storage retinal: vision retinoid acid: hormone
88
major func of vit A
cell differentiation & prot synthesis - vision - epithelial tissues - fertility - nerve function - growth
89
food source of vit A
- animal foods dairy fish liver eggs
90
vit A deficiency & toxicity
D: - night blindness - permanent blindness - frequent and severe infections - poor growth - infertility T: RARE - dec bone mineral density - birth defects - poor growth - blurred vision

nutrition (11 decks)

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