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Sports Nutrition > Vitamins > Flashcards

Vitamins Flashcards

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1
Q

Where do some vitamins get activate?

A

Small intestine

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2
Q

Who are some people that are at risk for vitamin deficiency?

A

Alcoholic , weight concious athlete, digestion or absorption problem, and elderly

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3
Q

What is preliminary vitamin deficiency?

A

Inadequate intake due to change in diet or need

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4
Q

What is biochemical vitamin deficiency?

A

There is a decrease in the blood supply it is evident in tissue tests

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5
Q

What is physiological vitamin deficiency?

A

Nonspecific symptoms like fatigue, weakness, loss of appetite

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6
Q

What is clinical vitamin deficiency?

A

Specific symptoms such as night blindness for vitamin A

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7
Q

How can we lost vitamins from cooking?

A

If we boil vegetables too long we lose the water soluble vitamins

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8
Q

What are the functions of vitamins ?

A

Energy production, tissue synthesis And maintenance, digestion and absorption, and antioxidant vitamins serve as free radical scavengers

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9
Q

What are free radicals and how do we fix it?

A

Free radicals can pick up or dump electrons, they can cause damage to membranes, DNA which causes cancer, and LDL cholesterol oxidation. We use antioxidant vitamins to react with them so they don’t cause as much damage

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10
Q

What are some antioxidants?

A

Vitamin C, vitamin E, Beta carotene , selenium these MINIMIZE BUT NOT PREVENT FREE RADICALS

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11
Q

What are the aspects of the body that vitamin A helps?

A

Eyes= retinol in dairy and animal products (rhodopsin is in orange vegetables). Also protein synthesis in bones, teeth, epithelial cells

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12
Q

What vitamin is beta carotene a part of and what is it?

A

Vitamin A- it is a pro vitamin A antioxidant. This is why it’s okay to not get a lot of vitamin A if we at least get all our beta carotene

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13
Q

What is the active form of vitamin D

A

Calciferol

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14
Q

Where do we get vitamin D from and how is it activated?

A

We get vitamin D mostly from animals but sometimes from plants. It is activated by sunlight . (If we don’t get enough activated vitamin D in winter we could get seasonal depression )

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15
Q

What is the function of vitamin D? What happens if it reaches a toxic level?

A

Calcium and phosphorus absorption which is good for bone density -if it gets to a toxic level there is calcification of organs such as kidneys, lungs, arteries

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16
Q

What is the activated form of vitamin E and where do we get it?

A

Alpha-tocopherol. We find it in oils and nuts. Sometimes in fatty foods

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17
Q

What is vitamin E an antioxidant for?

A

It is an antioxidant for lipid membranes and lipid proteins - it prevents LDL oxidation and prevents atherosclerosis so prevents stoke s d heart attack

18
Q

What is the most common food that has vitamin E and how do we lose it on accident?

A

Olive oil is most common. We can lose it in cooking degradation by cooking too hot- deep frying over 500 degrees

19
Q

What is the active form of vitamin K and what is its function?

A

Phylloquinone and it is a clotting factor in blood. This is why if we have s deficiency we have bleeding

20
Q

Where do we find vitamin K?

A

In liver and vegetables - it is fat soluble so we can store if needed

21
Q

What is another name for vitamin B1?

A

Thiamin

22
Q

Where do we get vitamin b1 from and where is it activated?

A

It is often added (fortified) into meats, yeast, and breads . It is activated and absorbed in the intestine

23
Q

What is the function of vitamin B1?

A

Functions in decarboxylations- chopping a carbon off to run glycolysis fast . Pyruvate (3C) to acetyl coA (2C)

24
Q

What is another name for vitamin B2?

A

Riboflavin

25
Q

Where do we find vitamin B2 and what is its function?

A

Get it from eggs, bread, fortified foods, milk and dairy . It functions in the ETC (FAD). It is also for protein metabolism (breaking it down)

26
Q

Where is niacin found and what is its function?

A

It is found in high protein foods- meats, eggs, beans . Its function is the electron carrier in NAD. It is for fatty acid synthesis, glycogen synthesis, and works with vitamin A for vision.

27
Q

What was niacin formerly used for?

A

Used to try to decrease LDL cholesterol by taking 3g per day but caused flush face, too much RBC, and hot flashes . Could decrease FFA release from adipose tissue

28
Q

What is the activated form of vitamin B6? Where is it found? What does it do?

A

Pyroxidine- it is found in many foods . It is for protein metabolism deaminations which is taking off the amino group . It is also for glycogen breakdown, fatty acid synthesis, and hormones and neurotransmitter synthesis

29
Q

Where is pantothenic acid and what does it do it do?

A

Found in many foods- it is a component of of co enzyme A to activate it - also good for synthesis of : phospholipids, cholesterol, hemoglobin. This vitamin can affect performance

30
Q

Where is folate found and what is its function?

A

Found in fruits, leafy veggies, and fortified foods. It is good for synthesis of nucleic acids, synthesis of RBC.

31
Q

Who is most deficient in folate?

A

Pregnant women, bad because brain damage

32
Q

What is another name for vitamin B12 and where is it found?

A

It is also called cobalamin. It is only found in animal products, this is why vegans are at risk for deficiency in this

33
Q

What is vitamin B12 function?

A

It is needed for folate metabolism, to make coenzyme A, it is also a one carbon donor or recipient (this is good if we have an odd number fatty acid)

34
Q

Where is biotin found and what is its function?

A

Found in organ meats, legumes, and green leafy veggies . It can add or remove a carbon (just like cobalamin) , it would s also for gluconeogenesis and fatty acid synthesis

35
Q

Where is choline found and why it it not really essential?

A

It is found in meat products and it is not really essential in adultsbecause we can manufacture it from other parts. However it is essential in infants

36
Q

What is the function of choline?

A

It is for nerve transmission- acetylcholine. It causes muscles to fire- it is electrically sensitive

37
Q

What is another name for vitamin C and where is it found?

A

It is also called ascorbic acid. It is found in citrus fruits, green veggies, and liver. It is very Important as an antioxidant , used in the storage of iron, synthesis of collagen, bile acids, and epinephrine, also for immune system function.

38
Q

How do we ruin vitamin C?

A

By not storing it right, it gets oxidized when open to air

39
Q

What happens if we have a lack of collagen in the body?

A

Loose joints, bad gums, (scurvy) it is 1/3 of the bodies protein

40
Q

How many vitamins do we need in our day?

A

13

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