Vitamins and Minerals Flashcards
Vitamins are ___________ and minerals are _____________
vitamins - organic
minerals - inorganic
Which of the 2 (vitamins/minerals) can be broken down
vitamins
What is bioavailability
includes the amount in food, the amount absorbed and used by the body
What does it mean to say vitamins are precursors
available in foods in an inactive form, then activated in the body once consumed
What vitamins are water-soluble
B and C
What vitamins are fat soluble
A, D, E and K
What are the B vitamins
thiamin, riboflavin, niacin, biotin, pantothenic acid, vitamin b6, folate, vitamin b12
How do B vitamins act as a part of co-enzymes
they aid enzymes in releasing energy from macronutrients
What is a common food source of folate
fruits and veggies
What B vitamins are found in grains
thiamin, riboflavin, niacin, and folate
Riboflavin and B12 are commonly found in what food source
milk and alternatives
What B vitamins are found in meats and alternatives
thiamin, niacin, B6 and B12
What minerals are used for energy metabolism
sulphur, iodine, manganese, and chromium
What 3 B vitamins have TUL values
niacin, B6 and folate
Why are B vitamins important for energy
although they don’t contain energy, no energy could be released without them to be used by the body
Antioxidant nutrients protect cells from oxidative damage by…
quenching and neutralizing free radicals (unpaired electrons)
- free radicals damage lipids, DNA, RNA, and proteins
What are the antioxidant vitamins
A, E, C, and selenium
The conversion of retinol to retinal is ________________
reversible
The conversion of retinal to retinoic acid is ________________
irreversible
Retinal esters in animal products form…
retinol
Beta-carotene in plant products from…
retinal
What are animal sources of vitamin A
liver, fish liver oils, diary, eggs
What are plant sources of vitamin A and what should they be consumed with
dark leafy greens, yellow or deep orange vegetables and fruits
**should be consumed with fats
What vitamin is the primary defender against free radicals
vitamin E
What vitamin reduced CVD risk
vitamin E
What are some sources of vitamin E
polysunsaturated plant oils, leafy green veggies, wheat germ, whole grains, liver, egg yolks, nuts and seeds
How does vitamin C help with neutralizing free radicals
loses electrons easily, giving them up to stop free radical damage
What vitamin is a cofactor for collagen synthesis
vitamin C
How is vitamin C a cofactor in collagen synthesis
facilitates the binding of collagen fibres
What are some vital vitamin C sources
citrus, red bell peppers, guava, kiwi, broccoli, tomatoes, blueberries
Antioxidant nutrients work synergistically, what ones work with each other?
vitamin E and selenium
vitamin E and A
vitamin C and E
What antioxidant nutrient is related to Keshan disease
selenium
What antioxidant nutrient is related to night blindness
vitamin A
What vitamin plays a major role in vision
vitamin A
What vitamin helps to regenerate vitamin E
vitamin C
Alpha-tocopherol is a form of what
vitamin E
What are the two types of bone tissues
cortical: very dense outer part of walls of large bones, main tissue of small bones
trabecular: lacy architecture, responds readily to hormones
What increases as we age; osteoclast or osteoblast activity
osteoclast
What is the most abundant mineral in the body
calcium
What two things stimulate calcium reabsorption in the kidneys
vitamin D and parathyroid hormone
In rising blood calcium, what hormone regulates vitamin D and calcium responses
calcitonin
In falling blood calcium, what hormones regulate vitamin D and calcium responses
vitamin D and parathyroid hormone
What has higher bioavailability of calcium; Brussel sprouts or spinach
brussel sprouts: >50% absorption
spinach <5% absorption
What is the second most abundant mineral in the body
phosphorus
What is hydroxyapatite
calcium and phosphorus combined
What is the term for vitamin D in the liver
calcidiol
What is the term for vitamin D in the kidneys
calcitriol
What is vitamin K useful for
blood clotting and bone health
What type of vitamin D is made when the skin is exposed to UV light
provitamin D3
How does vitamin K impact blood clotting
combines with prothrombin (inactive), then binds with calcium and thromboplastin to activate thrombin which can catalyze the precursor protein fibrinogen to fibrin
What is the role of iron in the body
part of hemoglobin and myoglobin, carries oxygen in blood and muscle
Where is excess iron stored in the body
in mucosal ferritin in the intestines
How is iron used by the body once it is stored
mucosal ferritin released iron to mucosal transferrin, which hands of iron to another transferrin that travels around the body
If not used, how is iron excreted
in shed intestinal cells
Foods from animals contain what type of iron
both haeme and non-haeme
Foods from plants contain what type of iron
non-haeme
Which type of iron is more abundant, and which is better absorbed (haeme or non haeme)
haeme is better absorbed, but non-haeme is more abundant (in plants and animals)
What are some enhancers for iron absorption
vitamin C and meat factor protein
What are some iron absorption inhibitors
phyates, vegtable proteins, calcium, polyphenols
What is the result of niacin in pre workout
tingling feeling - sometimes painful
- also used to lower LDL and increase HDL
What is required for full neural tube formation
folate
What is the deficiency in vitamin A
night blindness
What is the deficiency in vitamin C
scurvy
What results from a calcium deficiency
vitamin D deficiency
