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Y1 Nutrition & metabolism > Vitamins & Minerals > Flashcards

Vitamins & Minerals Flashcards

1
Q

What are Vitamins?

A
  • micronutrients
  • from diet
  • 13 identified
  • water/fat soluble
  • deficiency = disease
  • metabolism regulation
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2
Q

What are antioxidant vitamins?

A

ACE

a, c, e

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3
Q

What do antioxidants do?

A

prevent free radical (from exercise) accumulation

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4
Q

How should antioxidants be taken

A

through the diet not in large doses

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5
Q

Which vitamins are water soluble

A

B, C

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6
Q

what happens to excess vitamins

A

excreted because they cannot be stored

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7
Q

What does high heat / bright light do to vitamins

A

destroyers them eg fruit

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8
Q

Vitamins B5,6,9,12 are needed for ?

A

RBC production

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9
Q

Vitamins B1-7 are needed for?

A

energy release (eg coenzymes)

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10
Q

what do coenzymes do

A

make enzymes fit into useable shapes

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11
Q

Do athletes need more energy metabolism related Vit B’s

A

maybe - due to ^ turnover, mitochondria, tissue repair, macronutrient intake

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12
Q

Do athletes need more RBC related Vit B’s

A

maybe - due to ^ turnover, blood flow, and decreased transit time

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13
Q

why would athletes maybe not need extra Vit B’s

A

because they eat more so will get more micronutrients than others

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14
Q

Vit B1 deficiency symptoms & how to treat

A

Beriberi - muscle weakness, enlarged heart

eating whole grains

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15
Q

Vit B2 deficiency symptoms

A

Ariboflavinosis - sores, swollen tongue

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16
Q

Vit B3 deficiency symptoms

A

Pellagra - mental confusion, diarrhoea

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17
Q

How do Vit B deficiencies effect exercise performance

A

decrease Vo2 max, OBLA, peak & mean power

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18
Q

What does Vit C do?

A
  • antioxidant
  • synthesis - collagen, CCK, DNA
  • AA breakdown
  • iron absorption
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19
Q

What are Vit C sources?

A

citrus fruits, broccoli, tomato, potatoes

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20
Q

Optimal Vit C intake

A

10-1000 mg

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21
Q

too much Vit C = ?

A

GI distress, kidney stones

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22
Q

too little Vit C = ?

A

scurvy, poor health

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23
Q

What are fat soluble Vit’s

A

A, D, E ,K

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24
Q

Why is Vit A important?

stored in liver

A

vision, immunity, growth, skin

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25
Q

Vit A sources?

A

plant (beta carotene) - dark green veg, carrots

animal (retinol) - liver, kidney, cream

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26
Q

Vit A deficiency symptoms

A

loss of vision, skin issues

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27
Q

Vit A toxicity

A

acute - nausea, blurry vision

chronic - organ issues

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28
Q

Why is Vit D important

A

healthy bones, kidneys, intestine, calcium balance

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29
Q

Vit D sources

A

made from the sun in the skin from cholesterol

activated in kidney/liver

30
Q

Vit D deficiency symptoms

A

Rickets, osteomalaica, osteoporosis

31
Q

Vit D toxicity

A

hypercalcaemia, bone demineralisation

32
Q

Why is Vit E important

A

best antioxidant, selenium metabolism

33
Q

Vit E sources

A

nuts, seeds, veg oils

34
Q

Vit E toxicity symptons

A

feeling ill, interferes with Vit A, K absorption

35
Q

why is Vit K important

A

needed for clotting & bone formation

36
Q

Vit K sources

A

synthesised by gut bacteria (reduced by antibiotics)

37
Q

Vit K deficiency symptoms

A

bloody vomit, bleeding joints, bruising

38
Q

Vit K toxicity symptoms

A

Anaemia, hyperbilirubinemia

39
Q

How do Vit deficiencies & excessive effect sporting performance

A

both detrimental as they play lots of roles but can be toxic

40
Q

Vit supplementation and sport performance

A

doesn’t improve perf if diet is balanced

excess may be harmful

41
Q

Mineral examples

A

iron, sodium, zinc, magnesium

> 20

42
Q

what are minerals

A

dietary element essential to life process (macro & micro

43
Q

Macro & micro mineral daily doses (absorption is highly variable)

A

macro - >100mg Ca, Cl, Mg, K, S

micro - <100mg Zn, Cu, Fe

44
Q

what happens to excess minerals

A

excreted through kidneys as excess can impair other absorption

45
Q

what does excess Ca impair

A

Fe & Zn

46
Q

what excess Zn impair

A

Cu

47
Q

what does iron (Fe) do in the body (3)

A

oxygen transportation

energy production

immune system

48
Q

what % is absorbed and where is haem iron from

A

25%

animal foods

49
Q

What % is absorbed and where is non-haem iron from

A

1-20% (^ by calcium and Vit C)

plant foods

50
Q

Iron RDA

A

M - 8-10mg

F - 18mg

51
Q

How is iron stored and where

A

as ferritin in liver, spleen, bone marrow

more in males

52
Q

What does Transferrin do?

A

transports ingest food to tissue

53
Q

iron deficiency symptoms

most common deficiency

A

fatigue, infections/colds, impaired learning, lethargy

54
Q

how is iron lost?

A

running breaks down RBC’s and sweating = ^ iron required

55
Q

Sodium/salt equation

A

Sodium = Salt x 2.5

56
Q

what does salt do in the body

A

maintain body fluid balance, osmotic & blood pressure

57
Q

^ salt intake leads to ?

A

hypertension (high BP)

increase extracellular fluid volume

58
Q

Salt RDA

A

M - 8.3g

F - 6.8g

59
Q

how much zinc is found in the body and where

A

2g - 60% muscle 30% bone

60
Q

what does zinc do in the body

A

energy production, metabolism, wound healing, hormones, enzymes, protein synthesis

61
Q

low zinc has a link to eating disorders

how to fix?

A

oral zinc supplementation

62
Q

what does magnesium do in the body

A

energy metabolism cofactor

electrical potenials

63
Q

sources of magnesium

A

seafood, nuts, fruit, milk

Vit D 6 absorption
Fibre impairs

64
Q

magnesium RDA

A

M - 400-420mg

F - 310-320mg

65
Q

Magnesium deficiency symptons

A

neuromuscular abnormalities, muscle weakness, cramps, structural damage of fibres

low K, Ca

low mood

66
Q

what does calcium do in the body

A

turnover of bones (osteoblasts/clasts)

67
Q

calcium deficiency sypmtoms

A

osteoporosis

68
Q

calcium sources

A

dairy, beans, dark green veg

69
Q

Calcium RDA

A

1000-1200mg/day

70
Q

Why might atheletes be at risk of low calcium

A

low body fat, energy intake (veggie), high PA

weighted events

young or females

71
Q

why must caution be taken when looking at dietary intake

A

variable bioavailability of minerals

not all foods analysed for mineral composition

minerals stored in other places than plasma

72
Q

Which minerals intake should increase with heavy training

A

Iron, Zinc, Magnesium, Sodium

Y1 Nutrition & metabolism (11 decks)

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