W8 - Micronutrients - Vitamins Flashcards
What type of organic molecules are vitamins?
Essential organic
Can vitamins be made in the body?
NO
How many vitamins have been ID?
13
What are the water soluble vitamins?
B1 to B12 + C
What are the fat soluble vitamins?
A,D,E + K
Biological functions
Vitamin/s that have a purpose in the eyes
A
Biological functions
Vitamin/s that have a purpose in the teeth
A, D, C
Biological functions
Vitamin/s that have a purpose in blood clotting
K
Biological functions
Vitamin/s that have a purpose in cell membranes
E
Biological functions
Vitamin/s that have a purpose in blood formation
B6
B12
Folate
Biological functions
Vitamin/s that have a purpose in blood cells
E
What are the antioxidant vitamins?
A, C + E
Why are antioxidant vitamins important?
Because:
Free radicals are released during exercise.
Free radicals = highly reactive + may precipitate fatigue + result in tissue damage.
Antioxidant vitamins can stop these from accumulating = preventing oxidative damage.
What can antioxidant vitamins also offer protection against?
Heart disease
Cancer
What are water soluble vitamins destroyed by?
High temps
Bright light
Which water soluble vitamins are needed for energy release?
B1,2,3,5,6,7
REMEMBER = they don’t provide energy
Which water soluble vitamins are important for RBC production?
B5,6,9,12
Which pathway do B vitamins help?
Glycolytic pathway ONLY
What may the result of vitamin B deficiency be?
Beriberi
Which could result in muscle weakness, anorexia + ⬆️ HR
To what kind of ind can a deficiency in B1 happen to?
Those who eat a lot of processed food
Alcoholics
In what food can B1 be found?
Whole grains
What can a deficiency in B2 result in?
Ariboflavinosis (sores in mouth)
What is vitamin C also known as?
Ascorbic acid
What is required to help with iron absorption?
Vitamin C
How much vitamin C do we need a day?
10-1000 mg / day
What can be the result of too much Vitamin C?
GI distress
Kidney oxalate stone formation
What can be the result of too little vitamin C?
Scurvy
Poor health
What are the 4 symptoms of scurvy?
Stage1 = Fatigue
Stage 2 = Bleeding in the gums
Stage 3 = anaemia
Stage 4 = High fever
What can scurvy lead to?
Death
Due to haemorrhaging in the heart + brain
What can vitamin C do in regards to free radicals?
Can quench them
Where can vitamin A be obtained from?
Plant (b-carotene)
Animal sources (retinol)
What is vitamin A stored as?
Retinyl esters
What is vitamin A carried alongside fat in when from your gut?
Alongside fat in chylomicrons
How is vitamin A stored in the body?
Retinal esters in liver until needed somewhere else in the body
What can a deficiency in vitamin A result in?
Loss of vision
Skin issues
What would acute overdose of Vitamin a lead to?
Nausea
Vomiting
Potentially blurred vision
What would a chronic overdose of vitamin a lead to?
Issues w/ liver, muscles, joints and bones
Hair loss
In postmenopausal women - can ⬆️ fracture risk
What is the active form of vitamin D?
Calciferol
Where is vitamin D activated?
Liver + kidneys
Where in your body is vitamin D important for?
Bones
Kidneys
Intestine
What is vitamin D good for in our bodys?
Regulating calcium balance
Urinary excretion
Intestinal absorption
What can a deficiency in vitamin D result in?
Rickets
Osteomalacia
Osteoporosis
What can a toxicity in vitamin D result in?
Hypercalcaemia / Hypercalcuria
Bone demineralisation
Functions of vitamin E
Most potent vitamin antioxidant
Selenium metabolism
Food sources for vitamin E
Nuts
Wheat gern
Veg oils
Margarine
What can high doses of vitamin E interfere with?
Absorption of vitamins A + K
What is vitamin K synthesised by?
Gut bacteria
What can be the result of vitamin K deficiency
Bloody vomit
Bleeding into joint capsules
Bruising or bleeding gums
What can toxicity of vitamin K result in?
Jaundice
Anaemia
Hyperbilirubinemia
What is vitamin D made out of?
Cholesterol
Which vitamin is found in high conc in the liver?
A
What vitamins do most athletes have above RDA?
Riboflavin
Pyridoxine
C
Which category of vitamins can you overdose on?
Fat soluble
What is the increased need of energy releasing B vitamins during exercise due to?
⬆️ metabolism
Biochemical adaptations
Tissue + mitochondrial damage
Enzyme + energy prod
