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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
Vit A sources?
plant (beta carotene) - dark green veg, carrots animal (retinol) - liver, kidney, cream
26
Vit A deficiency symptoms
loss of vision, skin issues
27
Vit A toxicity
acute - nausea, blurry vision chronic - organ issues
28
Why is Vit D important
healthy bones, kidneys, intestine, calcium balance
29
Vit D sources
made from the sun in the skin from cholesterol | activated in kidney/liver
30
Vit D deficiency symptoms
Rickets, osteomalaica, osteoporosis
31
Vit D toxicity
hypercalcaemia, bone demineralisation
32
Why is Vit E important
best antioxidant, selenium metabolism
33
Vit E sources
nuts, seeds, veg oils
34
Vit E toxicity symptons
feeling ill, interferes with Vit A, K absorption
35
why is Vit K important
needed for clotting & bone formation
36
Vit K sources
synthesised by gut bacteria (reduced by antibiotics)
37
Vit K deficiency symptoms
bloody vomit, bleeding joints, bruising
38
Vit K toxicity symptoms
Anaemia, hyperbilirubinemia
39
How do Vit deficiencies & excessive effect sporting performance
both detrimental as they play lots of roles but can be toxic
40
Vit supplementation and sport performance
doesn't improve perf if diet is balanced excess may be harmful
41
Mineral examples
iron, sodium, zinc, magnesium >20
42
what are minerals
dietary element essential to life process (macro & micro
43
Macro & micro mineral daily doses (absorption is highly variable)
macro - >100mg Ca, Cl, Mg, K, S micro - <100mg Zn, Cu, Fe
44
what happens to excess minerals
excreted through kidneys as excess can impair other absorption
45
what does excess Ca impair
Fe & Zn
46
what excess Zn impair
Cu
47
what does iron (Fe) do in the body (3)
oxygen transportation energy production immune system
48
what % is absorbed and where is haem iron from
25% animal foods
49
What % is absorbed and where is non-haem iron from
1-20% (^ by calcium and Vit C) plant foods
50
Iron RDA
M - 8-10mg F - 18mg
51
How is iron stored and where
as ferritin in liver, spleen, bone marrow | more in males
52
What does Transferrin do?
transports ingest food to tissue
53
iron deficiency symptoms | most common deficiency
fatigue, infections/colds, impaired learning, lethargy
54
how is iron lost?
running breaks down RBC's and sweating = ^ iron required
55
Sodium/salt equation
Sodium = Salt x 2.5
56
what does salt do in the body
maintain body fluid balance, osmotic & blood pressure
57
^ salt intake leads to ?
hypertension (high BP) increase extracellular fluid volume
58
Salt RDA
M - 8.3g F - 6.8g
59
how much zinc is found in the body and where
2g - 60% muscle 30% bone
60
what does zinc do in the body
energy production, metabolism, wound healing, hormones, enzymes, protein synthesis
61
low zinc has a link to eating disorders how to fix?
oral zinc supplementation
62
what does magnesium do in the body
energy metabolism cofactor electrical potenials
63
sources of magnesium
seafood, nuts, fruit, milk Vit D 6 absorption Fibre impairs
64
magnesium RDA
M - 400-420mg F - 310-320mg
65
Magnesium deficiency symptons
neuromuscular abnormalities, muscle weakness, cramps, structural damage of fibres low K, Ca low mood
66
what does calcium do in the body
turnover of bones (osteoblasts/clasts)
67
calcium deficiency sypmtoms
osteoporosis
68
calcium sources
dairy, beans, dark green veg
69
Calcium RDA
1000-1200mg/day
70
Why might atheletes be at risk of low calcium
low body fat, energy intake (veggie), high PA weighted events young or females
71
why must caution be taken when looking at dietary intake
variable bioavailability of minerals not all foods analysed for mineral composition minerals stored in other places than plasma
72
Which minerals intake should increase with heavy training
Iron, Zinc, Magnesium, Sodium

Y1 Nutrition & metabolism (11 decks)

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