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vitamins , minerals Flashcards

1
Q

what are vitamins

A

Vitamins are a class of complex organic compounds that are found in small amounts in most foods and needed by the body in minute amounts.

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2
Q

water soluable vitamins

A

(1) Vitamin C
(2) B-complex vitamins:
(1) Thiamine (B1)
(2) Riboflavin (B2)
(3) Niacin (B3)
(4) Pantothenic acid (B5)
(5) Pyridoxine (B6)
(6) Biotin (B7)
(7) Folic acid (folate or flocin; B9)
(8) Cobalamin (B12)
(3) Choline

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3
Q

fat soluable vitamins

A

1) Vitamin A
(2) Vitamin D
(3) Vitamin E
(4) Vitamin K

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4
Q

fat soluable vitamins functions

A

Fat-soluble vitamins dissolve and remain in the body’s fatty tissues.

Stored in others:
Vitamin A and D: stored in liver.
Vitamin E: distributed throughout the body’s fatty tissues.
Vitamin K: stored mainly in liver.

Source of fat-soluble vitamins is dietary lipid

Should not be consumed in excess without medical supervision

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5
Q

water soluable vitamin functions

A

Act largely as coenzymes.

Use their influence for 8 to 14 hours after ingestion.

Disperse in the body fluids (not stored in the body)

Excess intake is voided in the urine

If the diet regularly contains less than 50% of recommended amount, marginal deficiencies could develop within about four weeks.

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6
Q

how do enzymes work

A

(1) To regulate the diverse chemical reactions.
E.g. to digest our food, to make our muscles contract, to release the energy stores in our bodies, and so on.

(2) Can induce changes in other substances without changing themselves.
(3) Consist of two parts: one part is a protein molecule and second part is a coenzyme.
(4) For the enzyme to function properly, both pars must be present.

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7
Q

factors that affect enzyme activity

A

Temperature
Small rise in body temperature increases enzyme activity
Exercise results in increased body temperature
pH
Changes in pH reduces enzyme activity
Lactic acid produced during exercise

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8
Q

co enzyme function

A

Substrate such as pyruvate, need enzymes to be converted to other substrate.
Before enzyme attaches to vitamin coenzyme, enzyme is in a closed position. After attachment, it is in opening position.

The open, activated enzyme accepts the substrate.

Split the substrate into two compounds while releasing the enzyme and vitamin coenzyme.

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9
Q

Anti-oxidant function

A

Many oxidative reaction in the body produce substances called free radicals.

Free Radicals are chemical substances that contain unpaired electron such as superoxide (O2- ) and hydroxyl radical (OH-).

In normal condition, our body cells produce many antioxidant enzymes to help neutralize free radicals and prevent cellular (DNA), lipids, protein , and other molecule damage.

These free radicals involve in the developments of cancer and cardiovascular disease

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10
Q

hormone function

A

Although vitamin D exists in vitamin form, it undergoes several conversions in the body.

In the active form of vitamin D, it functions as a hormone to circulate in the blood like other hormones and use its functions on many tissues (e.g. promote bone and tooth formation).

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11
Q

four stages of vitamin deficiency

A

The preliminary stage
- A drastic change in the diet may influence vitamin bioavailability

Biochemical deficiency stage

- The body’s pool of vitamin is decreased. 
- Biochemical deficiency can be identified by blood or tissue tests.
- Deficiency of riboflavin (B2) → detected by the activity of enzyme 	in the red blood cells.
  1. Physiological deficiency stage
    • Appearance of unspecific symptoms such as loss of appetite, weakness or physical fatigues.

Clinically manifest deficiency stage

- Special clinical symptoms are observed. 
- e.g. anemia  → deficiency of folic acid (B9) and vitamin B6
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12
Q

hypervitaminosis

A

Occurs when vitamins are not excreted effectively and accumulate in the tissue → toxic reaction

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13
Q

vitamin A

A

major functions:Forms visual purple for night vision (visual pigment).

Maintains epithelial tissue in skin and mucous membranes.

Promotes bone formation
Deficiency symptoms: Night blindness

Intestinal infection

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14
Q

Vitamin -D

A

Major functions: Acts as hormone to increase intestinal absorption of calcium.

Promote bone and tooth formation
Major Deficiency: Rarely, but

Rickets in children

Osteomalacia in adult

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15
Q

Vitamin E

A

major functions: Functions as antioxidant to prevent cell damage
Major deficiencys:Disruption of red blood cell membrane

Anemia

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16
Q

Vitamin k

A

Major functions: Essential for blood clotting

major deficiencys: Increasing bleeding

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17
Q

vitamin C

A

Major functions: Forms collagen essential for connective tissue development (e.g. tendons and ligaments)

Helps in absorption of iron.

Help the formation of epinephrine.

Serves as antioxidant
Major deficiencys: Slow would healing

Rough skin.

Bleeding gums.

Weakness

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18
Q

thiamine B1

A

major functions: Serve as coenzyme for energy production from CHO.

Maintain the normal function of nervous system.
major deficiencys: Fatigue

Muscle weakness
Poor peptide

Mental depression

Nerve degeneration

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19
Q

riboflavin B2

A

major functions: Functions as coenzyme involved in energy production from CHO and fats
major deficiencys: Red lips

Cracks at the corners of the mouth

A sore throat

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20
Q

Niacin B3

A

major functions: Functions as coenzyme involved in energy production from CHO

Affect fat metabolism by blocking free acid release from adipose tissue to increase CHO use
major deficiencys: Loss of appetite

Weakness

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21
Q

pantothenic acid B5

A

major function: It is component of coenzyme A (CoA) in energy metabolism for CHO, fats, and protein into Krebs cycle.
major deficiency: Fatigue

Loss of appetite

Muscle cramp

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22
Q

pyridoxine B6

A

major function:Functions as coenzyme in protein metabolism and glycogen metabolism

Neurotransmitter formation

Necessary for formation of hemoglobin and red blood cells.
major deficiency: Nervous irritability

Anemia

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23
Q

Biotin B7

A

major functions: Functions as coenzyme in the metabolism of CHO, fats, and protein.
major deficiencys: Fatigue

Nausea

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24
Q

Folic Acid b9

A

major functions:Functions as coenzyme for DNA formation and red blood cell development
major deficiencys: Anemia

Fatigue

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25
cobalamin b12
major functions: Functions as coenzyme for DNA formation and red blood cell development Maintain nerve tissue (the integrity of the myelin sheath) major deficiencys: Anemia Nerve damage resulting in paralysis
26
Choline
Major functions: It is a vitamin-like compound, but is NOT classified as a B vitamin. The formation of neurotransmitter, acetylcholine which is involved in muscle activation . Maintain the structural integrity of cell membrane major deficiencys: none
27
vitamins and excercise
B-complex vitamins play key roles as coenzymes during CHO, fat, and protein catabolism. Supplementing Vitamin B6, an essential coenzyme in glycogen and amino acid metabolism, did NOT benefit people, exercising in high-intensity aerobic exercise. One study showed that for endurance-trained men, 9 days of vitamin B6 supplementation (20 mg/day) provided NO effect on exercise time to exhaustion while cycling at 70% VO2max.
28
anti-oxidant role and vitamins
In addition to the B-complex group, NO exercise benefit exist for excessive vitamin C and E on energy metabolism or performance time to exhaustion. Vitamins A, C, E, and beta-carotene serve important protective functions as antioxidants. Appropriate levels of these can reduce the potential for free radical damage (oxidative stress) and could protect against heart disease and cancer.
29
excercise and free radicals
Lovlin et al. investigated whether or not free radical damage related to exercise intensity: The presence of malonaldehyde (MDA), a marker of free radicals, was examined 26% increase in plasma MDA at 100% VO2max. 10.3% decrease in plasma MDA at 40% VO2max. Still below resting values in plasma MDA at 70% VO2max. These results suggest that exhaustive maximal exercise induces free radical generation while submaximal exercise (i.e. less than 70% VO2max) may inhibit free radical production.
30
Can the antioxidant vitamins prevent muscle damage during training?
Research findings showed that antioxidant supplements could prevent muscle tissue damage following training, but not enhancing exercise performance.
31
vitamins summary
Regular exercise training can increase the body’s natural antioxidant defense mechanisms and decrease free radicals. Thus, the beneficial effects of regular exercise – decrease the incidences of cancer and hear disease related to decreased oxidative stress.
32
what are minerals
Inorganic molecules Essential for human survival No caloric value Not degraded by cooking or digestion
33
role of minerals
Provide structure in forming bones and teeth. Help maintain normal heart rhythm, muscle contraction, neural conductivity, and acid base balance Regulate cellular metabolism by becoming part of enzymes.
34
major minerals
``` - 7 major minerals (required higher amounts > 100 mg daily) Calcium Phosphorus Magnesium Sodium Chloride Potassium Sulfur ```
35
trace (minor) minerals
``` 8 major minerals (required smaller amounts < 100 mg daily) Iron Zinc Chromium Fluoride Copper Manganese Iodine Selenium ```
36
calcium
major functions; Bone and tooth formation Blood clotting Nerve impulse transmission Muscle contraction major deficiencys: Osteoporosis Rickets Impaired muscle contraction Muscle cramps
37
bones and cells
Bone has two types cells (1) osteoblasts (builders) and (2) osteoclasts (destroyers). - Osteoblasts secrete collagen and then pull calcium and phosphorus from the blood to form a hardened material that provide structure of bone. - Osteoclasts break down hardened materials, releasing calcium and phosphorus into the blood
38
calcium osteoporosis
Osteoporosis is bone loss, with bone density more than 2.5 standard deviations below normal for age and gender. Osteopenia is a midway condition where bones weaken with increased fracture risk. Adequate calcium intake and regular weight-bearing exercise or resistance training help prevent bone loss at any age.
39
osteoporosis
A significant association between muscular strength and bone density exists. Strength testing of postmenopausal women may be used as a tool to screen for osteoporosis.
40
phosphorus
major functions: Along with calcium for Bone and tooth formation Cell membrane structure Enzyme activation A component of ATP and CP major defeciency: Bone malformation Muscle weakness
41
phosphorus info
Phosphorus combines with calcium to form hydroxyapatite and calcium phosphate to provide rigidity (hardness) to bones and tooth. Phosphorus combines with lipids to form phospholipids to provide integrity to cell membranes. Phosphorus can activate or deactivate enzymes through phosphorylation.
42
magnesium
major functions: Activates enzymes that involved in protein synthesis Bone metabolism (to maintain bone strength) Serve as enzymes for CHO metabolism Regulate (lower) blood pressure major deficiency: Hypertension Impaired CHO metabolism Muscle weakness
43
Sodium
major functions: Maintain body electrolyte balance Maintaining blood pressure Nerve impulse transmission Muscle contraction deficiency symptoms: Muscle cramp Vomiting *** May be due to excessive sweat loss during a prolonged exercise
44
electrolytes
``` Electrically charged particles dissolved in body fluids. Sodium Potassium Chlorine Calcium ``` Establish the proper electrical gradient across cell membranes. Modulate fluid exchange within the body's fluid compartments. Regulate the acid and base qualities of body fluids
45
chloride
major functions: Chloride + hydrogen → hydrochloric acid (help to kill bacteria in the stomach) White blood cells also use chloride to kill bacteria. Nerve impulse transmission major deficiencys: none
46
potassium
major functions: Maintain electrolyte ( fluid) balance Maintain blood pressure (keep low). - If high Na and Cl low in intakes → high BP Nerve impulse transmission major deficiencys: Muscle cramp Irregular cardiac rhythm
47
sulfur
major functions:Performs many enzyme reactions and protein synthesis. major deficiency: none
48
iron
major functions: Formation of Hemoglobin and myoglobin (both contain irons) Forms some enzymes for energy metabolisms Important for immune function Brain development major deficiency: Anemia Decreased resistance to infection
49
Zinc
major functions:Cofactor of many enzymes in energy metabolism. Protein synthesis Play a role in wound healing, which enhance immune function major deficiencys: Depressed immune function: impaired wound healing; inflammation Failure for growth development
50
chromium
major functions: Chromium enhance insulin action: e.g. increase number of insulin → ↑ insulin sensitivity 2. Increase CHO metabolism by increase the action of insulin major deficiency: Glucose intolerance Decrease insulin sensitivity High blood sugar level
51
fluoride
major functions: Maintain bone structure *** To help in the deposition of calcium and phosphorus in bone and teeth major deficiency:Tooth decay (increased cavities) weak bones and teeth
52
copper
major functions: Proper use of iron in the body. *** converted ferrous iron (F2+) to ferric iron (F3+) so that iron (F3+ ) can be transported in the blood. Help to protect the body against free radical damage Involved in connective tissue formation major deficiencys: none
53
manganese
major functions:Activate the enzymes that involve in the reduction of free radicals. Activate the enzymes that involve in the energy metabolism (CHO and Fat) Activate the enzymes that involve in the protein synthesis deficiency symptoms: Impaired fat and CHO metabolism Poor growth
54
selenium
major functions: Cofactor of glutathione peroxidase (an important antioxidant enzyme) major defeciency: none
55
iodine
major functions: Essential for synthesis of thyroid hormone | major deficiency: Enlarge thyroid
56
thyroid hormones
1) T3 (triiodothyronine) (2) T4 (thyroxine)
57
t3 and t4
Actions of T4 and T3: (1)  metabolic rate (2)  O2 consumption (3)  heat production (4)  Necessary for CNS development (5)  metabolic reactions: protein and lipid synthesis. (6)  activity of many hormone, especially catecholamines. (7)  needed for normal GH function.
58
Lack of Levels of T3 and T4
Feel cold, hair loss, slow heart rate, | Fatigue (mental and physical fatigue)
59
thyroid hormones and excercise
After 40 mins of prolong exercise, free T4 (not bound to plasma protein) increases by 35% (Galbo et al.). Results from an exercise-induced elevation in core temperature
60
thyroid hormones and excercise
A study by Deligiannis et al., 1993: - The acute effect of 30-min swimming at a moderate speed, at three water temperatures (20, 26 and 32 degrees C): Plasma free T4 were found after swimming at: (1) 20 degrees C → 45.7% (2) 26 degrees C → unchanged (3) 32 degrees C → ↓10.1%

nutrition test 3 (1 decks)

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