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Nutrition & metabolism > vitamins > Flashcards

vitamins Flashcards

1
Q

what are vitamins?

A

essential organic molecules so made made in the body

13 of them

don’t contain energy themselves

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2
Q

which vitamins are water soluble?

what does this mean?

what does this mean for consumption levels?

what are they destroyed by?

A

B and C

can therefore excrete through urine

need to consume daily as can’t store them

vitamins degraded by high heats and bright light exposure to food before eaten

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3
Q

which vitamins are fat soluble?

A

ADEK

stored in adipose tissue so can reach toxic levels

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4
Q

which vitamins can be antioxidants?

how do they work to remove free radicals?

A

A C and E

exercise leads to free radical production and
can cause tissue damage if in excess

antioxidants removes these free radicals to prevent oxidative damage & offer protection from cacner

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5
Q

which vitamins are important for bones and teeth?

A

A D and C

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6
Q

why is it important to not have large dose of a single antioxidant?

A

work together as a team in balance

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7
Q

role of water soluble B vitamins?

A

12

B1-7 but not 4 are needed for energy release e.g cellular metabolism

B5-6,9,12 needed for red blood cell production (haemopoietic)

can act as coenzymes

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8
Q

when would you be B1 deficient?

A

eating too many refined foods e.g takeaways

alcoholic

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9
Q

what is meant by B vitamins acting by coenzymes?

A

coenzyme binds to enzyme to make it active
enables compound to bind to enzyme and chemical reaction to take place

without it, reaction can’t take place as compound can’t bind to enzyme

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10
Q

do athletes need more energy metabolism related B vitamins?

why may they?

A

due to increased need for e.g tissue repair, mitochondira etc.

but balanced out by higher intake of macronutrients and food in general by athletes so increased energy intake

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11
Q

do athletes need more haemopoietic B vitamins?

why may they?

exceptions?

A

due to exercise increasing need for e.g tissue repair, turnover and changing amount of RBCs in body and altered half life of RBCs etc.

higher dietary intake so unlikely that they need increased vitamins

with exception of vegetarians, low energy intake diet

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12
Q

what happens when you are B1 deficient and what is it’s name?

A

B1=thiamine

deficiency=’beriberi’ lose muscle strength and enlarged, faster heart

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13
Q

what happens when you are B2 deficient and what is it’s name?

A

deficiency= ariboflavinosis=swelling of tongue and mucus membranes

B2=riboflavin

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14
Q

which vitamin deficiencies leads to megaloblastic anemia?

what are the names of these vitamins?

A

B9 (folate) and B12 (cobalamin)

means red blood cells larger and not as effective

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15
Q

what happened when deficient in thiamin (B1), riboflavin (B2) and B6 after exercising for 11 weeks?

A

decrease in power, VO2 max and oxygen consumption

impacting all of exercise performance pathways

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16
Q

what does OBLA stand for?

A

onset of blood lactate accumulation

17
Q

characteristics of vitamin C?

another name for it?

4 roles?

A

ascorbc acid

  1. antioxidant
  2. involved in multiple syntheses and catabolism (brakdown) of tyrosine
  3. aids normal ion absorption
  4. regulates cytochrome enzyme function
18
Q

what is vitamin C found in?

can we synthesise it?

A

citrus fruits
broccoli, tomato and potato

only mammal that cannot synthesise vitamin C

19
Q

suggested intake of vitamin C?

A

10-1000mg a day

20
Q

what is caused by vitamin C deficiency?

symptoms of this?

A

scurvy

  • fatigue
  • bleeding in gums
  • anemia
  • high fever
21
Q

what is the result of too much vitamin C?

why is this hard to achieve?

A

water soluble so should be excreted through urine and can’t be stored

kidney stone formation
gastrointestinal distress

22
Q

what are the proper names of the 4 fat soluble vitamins?

A

A - retinol
D - calciferol
E - tocopherol
K - medanione

23
Q

describe vitamin A deficiency?

A

very rare
3rd most common deficiency

  • loss of vision
24
Q

descrbe vitamin D?

how made?

what activated by?

what needed for?

A

made from the sun in the skin from cholesterol (can be made in body)

activated in kidney and liver

need for bones (regulates Ca balance), kidneys and intestine

25
Q

describe vitamin D?

how made?

what activated by?

what needed for?

A

made from the sun in the skin from cholesterol (can be made in body)

activated in kidney and liver

need for bones (regulates Ca balance), kidneys and intestine

26
Q

is vitamin D a non-essential nurtient?

A

yes
but limited by amount of sunlight and cholesterol so have to intake some from diet

so at risk of deficiency in winter in northern hemisphere

27
Q

what is the result of too much/little vitamin D?

explanation for this?

A

too little: rickets or osteoporosis (easily breakable, porous bones due to alck of calcium)

too much: similar symptoms as too little e.g bone demineralisation (holes due to calcium drawn out of boned)

28
Q

describe vitamin K?

A

used for koagulation or clotting (for blood)

synthesised by gut bacteria but also need to intake in diet

29
Q

effect of antibiotics on vitamin K?

A

antibiotics kill gut bacteria
so at risk of not being able to absorb and synthesise as much vitamin K as needed
so at risk of bleeding as blood not clotting

30
Q

result of too much/too little vitamin K?

A

too little: bloody vomit, bleeding gums as no clotting occuring

too much (toxicity):
jaundice or anaemia due to formula feeding
31
Q

describe vitamin E?

A

most potent antioxidant

role in selenium metabolism

found in nuts (almonds), salad dressing etc.

32
Q

result of vitamin E deficiency or toxicity?

A

too little: feel a bit ill

too much: intereferes with absorption of vitamins A and K
long term effects unclear

33
Q

what is the name and deficiency of B3?

A

B3=niacin

deficiency=pellagra

34
Q

`difference between dealing with water and soluble vitamins in excess?

A

can excrete excess water soluble vitamins in urine and some in sweat - very hard to overdose

fat soluble vitamins accumulate in body and are toxic - can overdose

35
Q

when do you not need to take supplements?

A

when consuming a balanced diet that meets requirement for energy

supplements won’timprove our performance in any way

36
Q

when may athletes need vitamin supplements?

A

low energy diet athletes

weight category sports

vegetarians as vitamins from red meat not replaced

limited access to fruit and veg

Nutrition & metabolism (20 decks)

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