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ESS1606 Nutrition and metabolism > Vitamins > Flashcards

Vitamins Flashcards

1
Q

what are they?

A

Specific roles and needed in diet - essential organic molecules

Not made in the body

13 identified

Water soluble (B, C) - difficult to reach toxic level

Fat soluble (A, D, E, K) - stored in adipose tissue

Imp role in energy met

Don’t contain any useful energy themselves

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2
Q

biological functions

A

Eyes: A

Teeth: A, D and C

Blood clotting: K

Hormone function: A, pantothenic acid (steroids) and B6 (noradrenaline and thyroxine)

Neuromuscular function: A, C, B^12, niacin, thiamine and pantothenic acid

Cell membrane: E

Energy release: Thiamine, riboflavin, niacin, biotin, B6 and pantothenic acid

Blood formation: B6, B12 and folate

Bones: A, D and C

Reproduction: A and riboflavin

Skin: A, C, B6, niacin, riboflavin and pantothenic acid

Blood cells: E

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3
Q

what are the antioxidant vitamins

A

A

C

E

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4
Q

vitamins as antioxidants

A

remove free radicals and prevents oxidative damage

Exercise

Free radical production (oxidative damage) - highly reactive

Maybe tissue damage - fatigue

Large dose of single antioxidant compounds not recommended

Get from diet

Protection against cancer and heart disease

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5
Q

water soluble vitamins

A

Dissolve in water

Consume daily - cant be stored

Destroyed by high heats and bright light

Excreted if excess - when levels high

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6
Q

role of water soluble B vitamins

A

12+ in total

Needed for energy release

B1, 2, 3, 5, 6, and 7

Hematopoietic - RBC production

B5, 6, 9 and 12

Cellular met, coenzymes and facilitation of ATP resynthesis

Conversion pyruvate —> acetyl Co A

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7
Q

B1

A

thiamine

Thiamin pyrophosphate (TPP)/Thiamin diphosphate (TDP) - refine food - may become deficient

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8
Q

B2

A

riboflavin

FAD, FMN

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9
Q

B3

A

niacin

NAD, NADP

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10
Q

B5

A

pantothenic acid

coenzyme A

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11
Q

B6

A

pyridoxine

Pyridoxal phosphate (PLP)

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12
Q

B7

A

biotin

coenzyme of decarboxylases

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13
Q

B9

A

folate

Coenzyme in formation of haem and nucleic acids

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14
Q

B12

A

cobalamin

Coenzyme in formation of nucleic acids

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15
Q

do athletes need more energy mat related B vitamins?

A

Ex could increase need:

Altered absorption

Increased turnover, metabolism, loss

Biochem adaptations

Increased mitochondria

Increased tissue repair

High intakes of macronutrients

Higher intake of food in general

Increased need for vitamins met by increased energy intake

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16
Q

do athletes need more haemopoietic B vitamins?

A

Ex could increase need:

Altered absorption

Increased turnover, met, loss

Biochem adaptations - amount RBCs

Increased tissue repair

Altering RBC fragility - altered 1/2 life RBCs

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17
Q

B1 deficiency

A

Beriberi

Muscle weakness

Fast and enlarged heart

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18
Q

B2 deficiency

A

Ariboflavinosis

Red, swollen tongue

Swelling of mucous membranes and phalangeal

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19
Q

B3 deficiency

A

Pellagra

Vomiting and diarrhoea - mental confusion

20
Q

B9 and 12 deficiency

A

megaloblastic anemia

Impact of RBCs - enlarged and don’t work as effectively

21
Q

other B deficiencies

A

B5 = numbness, tingling, vomiting (v. Rare)

B6 = dermatitis, glossitis, convulsions

B7 = anorexia, nausea, flaky skin, depression (v. Rare)

22
Q

deficiencies and ex perf

A

Decreased thiamin, riboflavin and B6

Over 11 weeks

12% decreased VO2 max

7% decrease in OBLA

12% decrease in O2 consumption at OBLA

9% decrease in peak power

7% decrease in mean power

Impacts all of ex perf pathways due to role in energy reg and role in processing of RBCs

23
Q

vitamin C (ascorbic acid)

A

Antioxidant

Synthesis (multiple) - carnitine, collagen and ntms, CCK, serotonin (mood), DNA

Catabolism (tyrosine)

Required for normal iron absorption - carries oxygen

Facs cytochrome P450 enzyme function

Immune function? Cold illness prevention?

10-1000mg day - only mammal the cant synthesise it - others do it from glucose

24
Q

what happens if you have too much C?

A

(unlikley as water sol)

GI distress

Kidney oxalate stone formation

25
Q

what happens if you have too little C?

A

Scurvy - limeys

Poor health

26
Q

fat sol vitamins

A

Can get to toxic levels - stored in fat

A - retinol - vision, reproduction, bone, immune and skin

D - calciferol - absorb calcium, bone and immune

E - tocopherol - antioxidant,
immune and toxins

K - madanione - blood clotting factors and bone health

27
Q

vitamin A

A

Stored as rainy esters - pre-form of vitamin A

Obtained from plant (beta carotene) and animal sources (retinol)

Also some roles in collagen production - teeth and connective tissue

Transported in chylomicrons with fat and stored in liver

3rd most common worldwide

easy to get into diet

28
Q

A deficiency

A

Rare

Loss of vision/night blindness

Skin issues

29
Q

A toxicity

A

Acute - nausea, blurry vision and vomiting

Chronic - impact on organs and increases fracture risk

30
Q

vitamin D

A

Made from the sun and in skin from cholesterol

Activated in kidney and liver

Healthy bones/kidneys and intestine

Regulates calcium balance

Blood and bone calcium levels

Urinary excretion

Intestinal absorption

Can only make enough if have enough cholesterol and sunlight

31
Q

D deficiency

A

At risk in winter months esp. in northern hem

Rickets - athletes may supplement it as well as children

Osteomalacia

Osteoporosis

32
Q

D toxicity

A

Hypercalcaemia/hypercalcuria

Bone demineralisation - draws calcium out of bones

33
Q

vitamin K

A

K for coagulation/clotting

Synthesised by gut bacteria

Antibiotics reduce it - at risk if not synthesising enough

Blood clotting (cofactor for prothrombin synthesis)

Formation of bone

34
Q

K deficiency

A

malnourished/babies/anticoagulants

Blood vomit/bleeding into joint capsules/bruising/bleeding gums

35
Q

K toxicity

A

Babies - intestines still sterile - no bacteria - more at risk
Jaundice/;anaemia/hyperbilirubinemia - formula fed

36
Q

vitamin E food sources

A

Nuts (almonds), seeds, wheat germ, veg oils, margarine, salad dressing

37
Q

E functions

A

Most potent vitamin antioxidant

Selenium met

38
Q

vitamin E

A

No clear deficiency disease but general feelings of illness

High doses of vitamin E can interfere with absorption of V and K

LT effects and safety of supplementation unclear

39
Q

vitamins excess and loss

A

Vitamin deficiencies detrimental to athletic perf and health

Excessive doses of fat soluble vitamins accumulate in body and are toxic - too much and little get similar symptoms

Excess water soluble excreted in urine

Losses of vitamins in sweat negligible

Biochem adaptation to ex may increase requirement for some vitamins (B2, 6, A, C, E)

40
Q

vitamin intake in athletes

A

For most part athletes for riboflavin, pyridoxine and C have RDA

Supplements unnecessary for athletes consuming balanced diet that meets requirement for energy

Supplements don’t improve ex perf when intake adequate

Excessive intakes may be harmful

41
Q

vitamins and ex

A

Deficiencies will impair perf

Low energy athletes

Weight category sports - make/maintain weight

Vegetarians - may cut out certain parts of diet that arent being replaced

Limited access to fresh fruit and veg

Taking additional = no impact on perf

42
Q

how do we obtain vitamins?

A

plants manufacture vitamins during p/s

animals obtain vitamins from the plants they eat/meats other animals that previously consumed food

animals produce some vitamins from precursor substances known as provitamins

43
Q

when is the period for max potency for the body of water-sol vitamins

A

8-14h following ingestion

44
Q

how do DRIs differ from RDAs?

A

RDIs focus more on promoting health maintenance and risk reduction for nutrient-dependent diseases rather than traditional criterion of preventing deficiency diseases

45
Q

what do DRI values include?

A

recommendations that apply to gender and life stages of growth and development based on age and pregnancy and lactation

46
Q

what do vitamins do?

A

regulate met

fac energy release

serve imp functions in bone and tissue synthesis

47
Q

which vitamins fac the conversion of homocysteine to AAs?

A

folate, B6 and 12

an increase in homocysteine levels promote cholesterol’s damaging effects on arterial lumen

ESS1606 Nutrition and metabolism (19 decks)

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