chap 8 (vitamins) Flashcards
(136 cards)
1
Q
Does vitamins yield energy
A
no because micronutrient don’t yield energy
2
Q
source of micronutrients
A
food + supplements
3
Q
which method detect nutrient discrepancies first
A
Biochemical tests usually detect nutrient discrepancies before altered anthropometrics and clinical
signs & symptoms appear.
4
Q
direct assessment of nutrient status
A
biopsy, blood test
5
Q
indirect assessment of nutrient status
A
dietary
6
Q
how munch vitamins has been identified and is negligible losses where
A
13, sweat
7
Q
is vitamins part of body mass
A
no
8
Q
vitamins are typically classified according to
A
solubility, physiological
9
Q
which vitamins are fat-soluble -> where are they absorbed, carateristic of transport, where are they store and what happen in case of deficiencies
A
A,D,E,K
-liver and fat in lymph (slower)
- carrier needed
- store in fat, liver, cell membrane (daily intake not required)
- increqase risk toxicity
10
Q
which vitamins are water-soluble -> absorption, transport, storage, deficiencies&toxicitie
A
C, B-complex
- water into blood (rapid)
- free carrier
- not stored: excess excreted in urine *except B12
- increase risk deficiency
11
Q
which one between fat soluble or water soluble take most time to be absorbed
A
fat
12
Q
This ability to store fat-soluble vitamins helps the body to guard against
A
defiency
13
Q
what are the physiological function of vitamins
A
- vitamins related to energy metabolism
- vitamins needed for red blood cell formations
- vitamins associated with antioxidant function
- vitamins needed for growth and development
14
Q
can water and fat soluble vitamins be in the same category
A
yes if classified according to physiological function
15
Q
what does enrichment means on food label
A
adding back of nutrients that were lost
during processing
16
Q
what does fortification means on food label
A
addition of nutrients that are not found
in original food
17
Q
advantage and disadvantage of vitamins supplement
A
A: used to prevent and treat nutrient deficiencies
D: underlying problem -> poor diet
18
Q
There are a number of ways in which exercise could alter vitamin requirements, including
A
- decrease absorption from the GI tract
- increased loss via sweat or urine
- increased utilization due to the stress of exercise
- increased need associated with large gains and maintenance of skeletal muscle mass
19
Q
Factors for low vitamin intake in
athletes
A
- Low fruit & vegetable intake
- Low fat diets
- Caloric restriction
20
Q
what is a mild deficiency of nutrients
A
poor intake or good intake but poor absorption
21
Q
what is a subclinical (moderate) deficiency of nutrient
A
initial decline in vitamin-related enzyme ( rarely mesure outside the research setting) -> no medical sign of disease
22
Q
what is a clinical deficiency (severe)
A
specific symptom of the vitamin deficiency disease -> medical sign and symptom of disease
23
Q
an increase in utilization does/does not
necessarily mean an increase in dietary need.
A
does not -> because the body has so many adaptive mechanism in responses to exercise
24
Q
Exercise may increase
the requirements for which vitamin
A
vitamin B6, riboflavin, and thiamin
25
which vitamin act as antioxidant
E,C,A
26
If poor intake or absorption is not reversed or resolved, a _ can develop over time.
subclinical deficiency
27
is blood test good to know the amount of vitamins
no because it does not reflect the amount stored in the body
28
Initially, the symptoms of vitamin toxicity are vague—a general feeling of
lethargy
29
which vitamins are classified as energy metabolism
Thiamin (B1)
¡ Riboflavin (B2)
¡ Niacin (B3)
¡ Pantothenic acid (B5)
¡ B6
¡ Biotin
30
which vitamins are classified antioxidant
¡ Vitamin A
¡ Vitamin C
¡ Vitamin E
31
which vitamins are classified as circulatory system
Folate
¡ B12
¡ Vitamin K
¡ B6
32
which vitamin are classified as growth and development
vitamin A and D
33
do vitamin that are classified as energy metabolism contain energy
no they play a critical role in energy metabolism but by themselves they do not contain energy -> they regulate the production of ATP
34
main function of thiamin (B1)
- Release of energy from carbs, proteins & fats
- Normal nervous system function
35
which vitamin is prevalent in skeletal muscle
thiamin
36
food with excellence source of thiamin
whole grain product (bread, cereal, pasta), enriched flour
37
food with good source of thiamin
- bean&pea
- pork
- trout
- seafood
38
which disease can develop if severe deficiency of thiamin left untreated for more than 10 days + S/S
beri-beri disease
- pain/tingling in the calf muscle
39
main function of riboflavin
promote carb & fat oxidation
maintain skin health
40
excellent source of riboflavin
dairy product ( milk, cream, butter, cheese, yogurt)
41
good source of riboflavin
- bread&cereal
- green leafy vegetable
- meat
- egg
- liver
42
riboflavin deficiency is associated with
oral lesion
43
When enzymes and tissues are saturated with
water-soluble vitamins, any excess is excreted in
urine
44
does energy production increase with excess thiamin
no because it excreted in urine
45
High-intensity physical activity, such as the hours of land and water training performed by swimmers during an intensive training period, has been shown to increase the need for
thiamin
46
main function of niacin (b3)
- anaerobic glycolysis
- carb & fat oxidation
- fatty acid synthesis
- oxidation of glutamate
47
excellent source of niacin
protein food ( beef, poultry, fish ,pork)
48
good source of niacin
lentil and nuts
49
deficiency in niacin
pellagra -> symptom 4 D
- diarrhea
- dermatites
- dementia
- death
50
toxicity with niacin
niacin flu
- red warm, itchy, burn
- headache
- nausea
51
main function of pyridoxine (B6)
- amino-acid metabolism
- release of glucose from glycogen
- formation of hemoglobin
- degradation of homocysteine
52
excellent source of B6 vitamin
meat, nut, legume, green leafy vegetable
other source
banana, potatoes, avocado
53
role of B5 vitamins
vital for aerobic ATP production
54
role of biotin (B7)
involve in several energy-related reaction
55
trained athlete have increase need especially in which vitamins
thiamine, riboflavin and B6
56
main function of antioxidant
protect cell and tissue from damage
57
antioxidante donate electron for
- neutralize free radical
- prevent and counteract oxidative reaction
- regenerate other antioxidant
58
free radical are produced during
oxidative phosphorylation -> increase during exercise
also during: UV light, alcohol, smoking, high fat diet, over supplementation
59
excess of oxidative stress cause what
damage to cells, tissues and organs -> increase inflammation, increase risk for disease
60
free radical are unstable chemical compound that can do what
can destroy cells by dam-
aging cellular membranes, proteins, and DNA.
61
when does oxidative stress occurs
When the balance favors the overproduction of free radicals
62
the formation of free radical is directly related to
exercise intensity and duration
63
in response to the increased oxidative stress associated with exercise, there is an increase in
antioxidant enzyme activity, an increase in DNA repair,
an increase in production of new mitochondria, and a
reduction in inflammation and programmed cell death
63
each cell has many antioxidant system located where
cell membrane, cytoplasm, mitochondria
64
what are the 2 types of vitamin A
retinoid and carotenoid
65
what is retinoid
preformed vitamin A
- active form of vit A in animal
- growth and development
66
what is carotenoid
pigment found in fruit & veg
67
what is the vitamin A precursor
beta-carotene (orange)
68
name of color red pigmentation
lycopene
69
name of color yellow/orange pigmentation
lutein
70
vitamin A food source
dark colored fruit and vegetable -> carrots, sweet potato, mango, orange
71
vitamin C function
antioxidant -> active in extra-cellular tissue + regenerate vitamin E
- promote collagen formation and tissue healing
- hormone synthesis
- increase iron absorption
72
does vitamin C supplementation help prevent cold
no but may reduce duration of illness
73
vitamin C food source
fruit and vegetable
- bell pepper, citrus fruit, strawberries, cabbage, broccoli, tomatoes, potatoes
74
defiency in vitamin C
scurvy
- weakness
- gum disease
- spontaneous bleeding
- sore am and leg
- poor wound healing
- emotional and personality change
75
76
s/s of vitamin C toxicity
diarrhea, kidney stone, iron overload
77
main fucntion of vitamin E
- prevent oxidative damage to lipids
* Preserves integrity of cell membrane (PUFA’s)
* Strongest & most studied of 3 antioxidant vitamins
* Works in conjunction with & regenerated by vitamin C
78
food source of vitamin E
Vegetable oils
§ Nuts
§ Seeds
§ Whole grains
§ Avocado
§ Kiwi
79
is antioxidant supplementation recommend
no
- Impair athletic performance
¡ Interfere with normal positive adaptive responses
¡ High concentrations
à act as pro-oxidants
80
which vitamin is the exception and supplementation may be beneficial for athlete performing at high altitude
vitamin E
81
recommandation for antioxidant (vitamin) supplement
Obtain sufficient antioxidants via diet
¡ Colorful fruits and vegetables (5 servings/day)
¡ Whole grains
¡ Nuts
82
what is erythropoiesis
formation of red blood cells
83
what is critical for replenishment of RBC
folate and B12
84
each RB contain over 250 millions molecule of
hemoglobin (which contain Fe)
85
function of RBC
responsible for transport of oxygen and carbon dioxide
86
vitamin is stoerd where
water soluble stored in liver
87
which vitamin has a ring structure with cobalt in the middle
B12
88
B12 main function
* FA oxidation
* Maintaining myelin sheath
* As part of methylcobalamin converts homocysteine to methionine (decrease CVD risk)
* ROLE IN DNA SYNTHESIS WITH FOLATE
89
instrinsic facture required for B12 absorption
§ Produced in the stomach
§ Activated by acid (HCL, pancreatic enzymes)
§ Binds B12 in small intestine
§ B12-IF absorbed together in ileum
90
which vitamin is the primary antioxidant found or near the cell membrane
vitamin E
91
deficiencies of B12 can result in
anemia
92
vitamin B12 is only found in food of
animal origin
93
In adults who ate animal products before becoming vegan, a deficiency could take time to develop because
time to develop because of their stores of vitamin B12 in the liver -> may not appear for up to 12 years
94
Folate is an important B-complex vitamin involved with
DNA synthesis and amino acid metabolism. Aids in maturation of red blood cells -> prevent development of megablastic, microcytic anemia
95
Folate works in conjunction with _ to form a coenzyme that is needed to produce red blood cells
vitamin B12
96
At conception, folate is critical to support
rapid cell division and prevent neural tube defect such as spina bifida
97
other source of B-12
b12 fortified food -> breakfast cereal, plant-based, nutritional yeast, fermented soy products, algae/seaweed
98
deficiency in B12
Neurological symptoms:
§ Cognitive impairments
§ Difficulty concentrating
§ Memory loss
§ Psychosis
§ Depression
§ Peripheral neuropathy
§ Ataxia
2) Megaloblastic anemia:
§ Develops over years
99
folate plays an important role in in
growth and development of a fetus
100
folate food source
§ Fortified flours & whole grain products
§ Green leafy vegetables
§ Liver
§ Legumes
§ Oranges
§ Nuts
101
deficiency in folate
1) Neural Tube Defects (NTD)
§ Deficiency during conception/pregnancy:
§ Spina Bifida
§ Anencephaly
2) Megaloblastic anemia
102
anemia =
low RBC count
103
vitamin-deficiency anemia =
megaloblastic, macrocytic
104
mineral-deficiency anemia =
microtycic
105
chronic disease anemia =
normocytic
106
general symptom of anemia
§ Fatigue/drowsiness/dizziness
§ Pale skin
§ Cold hands/feet
§ Brittle hair & nails
§ Shortness of breath
§ Chest pain
107
what is megaloblast
Large immature RBCs produced
when precursor cells fail to
divide normally due to impaired
DNA synthesis.
108
what is macrocytes
Abnormally large RBCs with
short life spans.
§ Caused by a deficiency in either B12
or folate
§ Only folate needed for RBC synthesis
§ B12 role in RBC production is to activate
folate
109
is folate supplementation will improve performance
not likely
110
vitamin K main function
blood clotting, important in bone formation
111
source of vitamin K
green fruit and vegetable, produced by intestinal bacteria
112
defiency + toxicity in vitamin K
D: bleeding, bruising, fracture risk
T: clotting, thick blood
113
which vitamins function as hormone
A et D
114
source of vitamin D
food source, UV light exposure, supplementation
115
major function of Vitamin C
Regulates blood calcium levels & bone health
§ Regulates several other tissues :
§ Cardiac & skeletal muscle cells
§ Cellular growth in normal & cancer cells
116
factor that affect vitamin D conversion form UV
Latitude (↓ North)
§ Season of year (↑ summer)
§ Time of day (↑ 10 AM – 3PM)
§ Exposure (clothes, time outdoors)
§ Use of sunscreen (↓ by 90%)
§ Skin color (↓ darker)
§ Age (↓ older)
117
Poor vitamin D status is associated with an increased risk for developing
heart disease, high blood pressure, type 2 diabetes, autoimmune diseases such as rheumatoid arthritis and
Crohn’s disease, and diseases of the immune system
118
Vitamin D is obtained in three ways:
1) consumption of vitamin D–containing foods, (2) ingestion of supplemental vitamin D, and (3) exposure to ultra-
violet (UV) light
119
Adequate vitamin D status is associated with
￬ risk of stress fractures
￬ respiratory illness
￬ inflammation
↑ immune system
↑ type 2 muscle fibers
↑ neuromuscular function
120
deficiency in vitamin D
Rickets (children)
§ Bowed legs & bone deformations
§ Stunted growth
§ Softening of bones & teeth
§ & Osteopenia/osteoporosis (adults)
121
toxicity in vitamin D
supplements & fish oils
§ Hypercalcemia
§ Calcification of soft tissues
§ Potentially fatal
122
vitamin D supplementation =
increase performance if deficient
123
athlete at risk of vitamin D deficiency
- indoor training
- vegan diet
- northern hemisphere + dark skin
124
type of vitamin A
- retinoid
- carotenoid
125
preformed of vitamin A
retinoid
- retinoid -> storage
- retinal -> vision
- retinoid Acid -> hormone
126
vitamin A precursors
carotenoid
- antioxidant
- pigment found in fruit and vegetable
127
major function of vitamin A
Cell differentiation & Protein synthesis
§ Vision
§ Epithelial tissues
§ Fertility
§ Nerve function
§ Growth
128
vitamin A deficiency
First symptom of Vit A deficiency à mild, low retinol stores
§ Night blindness
§ Permanent blindness
§ Frequent and severe infections
§ Poor growth
§ Infertility
129
vitamin A toxicity
§ ↓ bone mineral density
§ Birth defects (pregnancy)
§ Poor growth
§ Blurred vision
130
According to the current body of scientific research, what effect does exercise have on an athlete’s vitamin requirements?
a. increases the need substantially, making
vitamin supplementation necessary
b. increases the need substantially but supplementation not necessary
c. increases the need slightly but supplementation not necessary
d. increases the need slightly, making vitamin supplementation necessary
c
131
The intake of which vitamin is likely to be low in both sedentary and athletic populations?
a. thiamin
b. riboflavin
c. niacin
d. vitamin D
d
132
The amount of energy (kcal) provided by
the B-complex vitamins is:
a. 4 kcal/g.
b. 7 kcal/g.
c. 9 kcal/g.
d. none
d
133
Which of the following is true regarding athletes and the consumption of an adequate
amount of vitamin A from food?
a. Vitamin A is a difficult vitamin to obtain from
food.
b. Low vitamin A intake from food is rare.
c. Vitamin A intake generally reflects fruit and
vegetable intake.
d. Vitamin A intake generally reflects energy
intake.
c
134
High bioavailability refers to a compound that:
a. is metabolized quickly.
b. can be transported without attaching to a protein
c. has a high degree of absorption and utilization.
d. is concentrated in food
c
135
A female figure skater consumes a low-calorie diet consisting of approximately 1,200 kcal daily. She says that she is taking a multivitamin
supplement as an insurance policy. What is the multivitamin supplement insuring her against?
a. low energy intake
b. low vitamin intake
c. low carbohydrate intake
d. both low energy intake and low vitamin intake
b
