W8 A Vitamins Flashcards
Can you give me two examples of micronutrients?
- Vitamins
2. Minerals
What are the roles of vitamins?
Vitamins have lots of roles in the body such as:
- Regulation of energy metabolism
- Strong bones
- Heal wounds
- Boost immune system
What vitamins are antioxidants?
- A, C & E are all antioxidants that protect cells from free radicals
What are antioxidants?
- Antioxidants are compounds that protect cells agains’t free radicals
What are free radicals?
- Free radicals are atoms without a charge that have a unpaired electron
- What are water soluble vitamins?
- How often do we have to consume these?
- What happens if we have too many of these vitamins?
- These vitamins dissolve in water
- We have to consume these daily because they dissolve in water so we can’t store them
- Because they are water soluble we would just excrete them
What are the vitamins are that water soluble?
Vitamins B1/2/3/5/6/7/9/12 & C
- What are the roles of water soluble vitamins?
- Vitamins B1/2/3/5/6/7 are needed for energy release (Coenzymes + ATP resynthesis)
- Vitamins B5/6/9/12 are needed for hematopoiesis (RBC production)
What is a Coenzyme?
- Coenzymes help a process occur
- They help to make the enzyme into a shape that allows the chemical compound to fit into it
What are the effects of vitamin deficiencies on performance?
Over 11 weeks you would see:
- VO2 Max, oxygen consumption, peak power and mean power decrease by considerable amounts!
- This shows you the importance of vitamins
Can you name a couple of roles of vitamin C?
- It’s an antioxidant
- Important for synthesis of collagen, hormones, DNA etc.
- Has a role within catabolism (breakdown)
- Enzyme function
Where can you get vitamin C from?
Citrus fruits, broccoli & tomatoes
- How much vitamin C do you need per day?
- What are the effects if you have too much?
- What are the effects if you have too little?
- You need 10-1000mg a day Too much: - GI distress - Kidney oxalate stone formation Too little: - Scurvy - limeys (sailors) - Poor health
Where is vitamin A obtained from?
How is it stored?
- veg & carrots
- Stored as retinyl esters
- What are the side effects of vitamin A deficiency?
- What about the toxicity levels of vitamins A?
Rare in developed world…
- Loss of vision/night blindness
- Skin issues
- Acute nausea/blurry vision
- Chronic - organ tissue
- Where do you get vitamin D from?
- What are the benefits of having good levels of vitamin D?
- Made from the sun in the skin with cholesterol
- Having healthy bones/kidneys & intestine. It also regulates calcium balance
- What are the side effects of vitamin D deficiency?
- What about the toxicity levels of vitamins D?
- Rickets (young children) bowed legs
- Osteocalcin & Osteoporosis
- Hypercalcaemia/Hypercalciuria
- Bone demineralisation
- What are the functions of vitamin E?
- Where can you get vitamin E from?
- What are the main deficiencies of vitamin E?
- Most of the potent vitamin antioxidant
- Nuts, seeds & wheat
- No clear deficiencies except feeling of illness
- What is vitamin K used for?
- How is it synthesised?
- Coagulation or clotting & bone formation
- Synthesised by gut bacteria & antibiotics reduce it
- What are the side effects of vitamin A deficiency?
- What about the toxicity levels of vitamins A?
- Malnourished babies /Anticoagulants
- Bloody vomit/bleeding into joint capsules/bruising or bleeding gums
- Babies have to be formula fed
- Jaundice/ anaemia/hyperbilirubinemia
What are the sporting side effects of vitamin excess & loss?
- Deficiencies are detrimental to athletic performance & health
- Too much water soluble vitamins will get excreted in urine
- What are the vitamin intakes in athletes?
- For the most part athletes have above the RDA of some vitamins
- Supplements are unnecessary for athletes consuming a balanced diet
- Supplements fo not improve exercise performance
- Deficiencies will impair exercise performance
