Vitamins, Minerals and Antioxidants Flashcards
Describe the function of micronutrients:
▪ Micronutrients refers to the vitamins and minerals in foods and supplements
▪ We require them in much smaller amounts than the macronutrients
▪ They have several diverse functions in the body and aid in the absorption and metabolism of the macronutrients and support growth and development in various cells.
▪ They may also play a key role in supporting athletic performance
- Micronutrients will help you access the different macronutrients in the body
Describe the function of vitamins:
What is the most known Vitamin deficiency?
▪ We can only synthesize a handful of vitamins in the body (vitamin D, vitamin K).
▪ Generally, we have to get vitamins from the foods that we eat
▪ There are 13 recognized vitamins - only found in the past 100yrs of research
▪ Most were discovered from deficiencies(Vit C), classic example being scurvy - discovered that sailors had the disease scurvy. - bleeding from gums, spongy teeth
When provided with a lime/lemon the scurvy would go away
Describe the function of minerals:
▪ Inorganic compounds essential in many reactions and processes in the body
- Micronutrients do not provide energy
▪ Can be divided into macro-minerals and micro-minerals also known as trace elements
▪ Trace elements are needed in smaller amounts
▪ Do NOT provide energy; but many assist in metabolism, growth and development (Jeukendrup & Gleeson, 2011).
Name and describe fat soluble vitamins:
ADEK vitamins are fat soluble vitamins, much easier to store
- Vit A - crucial for vision, is a component of rhodopsin(protein that absorbs and detects light in the eye) - deficiency is rare(xerophthalmia - inability to see in darkness), as found in most food
- Vit D - promotes bone growth and strength, regulates absorption of Calcium & phosphorus for good bone health, helps for muscle, heart and fighting infection. Deficiency is rickets
Name and describe water soluble vitamins:
water soluble - not stored in body, disposed of through kidney(need to be replenished)
- B12,6,12
- Niacin, pantothenic acid, biotin, choline, Vit C
- Lack of Vit B12 can lead to anaemia
- Vit C leads to growth and repair of bones, teeth
UL - upper limit
Mainly found in “healthy” foods
Name the main micro minerals and their function:
- iodine- component of thyroid hormones, common deficiency
- zinc- cofactor in over 100 proteins
- copper- component in several enzymes
- iron- essential for O2 transport
- fluoride- structure of bones, teeth
What percentage of female endurance athletes are iron deficient?
15-20%
What are the general roles of micronutrients in athletes?
▪ Growth and building new tissues
▪ For their role in antioxidants
▪ Oxygen transport
▪ Co-factors as enzymes
▪ Immune function
What micronutrients are important for growth and building new tissues?
Explain
▪ Calcium
▪ Phosphorus
▪ Fluorine
▪ Vitamin D
▪ Vitamin C
▪ Calcium plays an important role in bone formation
▪ Deficiency can lead to osteoporosis (weak bones) and also stunted bone growth - benefit any athletes who have diet restrictions, endurance runners who load their bones
▪ Phosphorous also important for cell membranes
▪ Fluorine important for protection against tooth decay; could be even more important for athletes who regularly consume sugary rich-foods/drinks
What micronutrients are important in oxygen transport?
Explain
▪ Iron
▪ Folic acid
▪ Phosphorus
▪ Oxygen carrying proteins, haemoglobin and myoglobin contain iron
▪ Iron deficiency can have important implications for those in endurance sports who rely heavily on muscle perfusion
▪ Iron deficiency not uncommon – 15-25% in females
- Excessive Iron intake promotes oxidative stress that compromises skeletal muscle function
▪ Folic acid (vitamin B12) important for blood cell production, helps with O2 delivery, so deficiency can cause fatigue
▪ Phosphorus helps support oxygen transport by encouraging O2 release into the local capillary networks
What micronutrients are important cofactors in enzyme catalysed reactions?
Explain
▪ Iron
▪ Folic acid
▪ Phosphorus
▪ Oxygen carrying proteins, haemoglobin and myoglobin contain iron
▪ Iron deficiency can have important implications for those in endurance sports who rely heavily on muscle perfusion
▪ Iron deficiency not uncommon – 15-25% in females
- Excessive Iron intake promotes oxidative stress that compromises skeletal muscle function
▪ Folic acid (vitamin B12) important for blood cell production, helps with O2 delivery, so deficiency can cause fatigue
▪ Phosphorus helps support oxygen transport by encouraging O2 release into the local capillary networks
What micronutrients are important for immune function?
Explain
▪ Vitamin A
▪ Vitamin C
▪ Vitamin E
▪ Vitamin B6, B12 and folic acid
▪ Zinc, iron, selenium, magnesium, copper
▪ AOX effects of vitamin A, C and E helps support immune function by reducing free radical accumulation
▪ Folic acid and B12 important for production of immune cells that fight off infections (WBC)
▪ Zinc an important co-factor for the production of several immune cells and is an AOX.
▪ Selenium helps synthesize the production of endogenous AOX systems, glutathione enzymes.
▪ Copper affects immune cell and anti-body development
What micronutrients are important for electrolyte concentration?
Explain
▪ Sodium
▪ Potassium
▪ Chloride
▪ Sodium is important for maintaining water balance in cells and for nerve transmission and muscle contraction
▪ Potassium has similar functions as sodium; together they form the sodium-potassium pump.
What micronutrients are important to maintain antioxidant concentrations?
Explain:
▪ Vitamin C
▪ Vitamin E
▪ Vitamin A (beta-carotene)
▪ Copper
▪ Selenium
▪ Manganese
Our bodies generate free radicals – they can damage cells and alter how they function; they are linked to various diseases
Molecules with antioxidant properties can stabilise free radicals(by providing an electron) – several 1000 work like this, key ones in the diet are Vit C, E and beta-carotene
Do athletes need higher micronutrient intake?
Why is this the case?
- NO, if a healthy well balanced diet is ate. Some research that suprainterficial doses have a beneficial effect
▪ Most MNs can be got at the RDA level from a well-balanced healthy diet.
▪ Still, many athletes consume large amounts of vitamins and minerals in the hope that it will enhance performance
▪ Toxic effects possible if consumed in excess or at the very least negative performance effects
▪ Over the counter supplements that do not exceed the RDA can be recommended