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NASM CNC > Chapter 10: Micronutrients | Lesson 1: Water-Soluble Vitamins > Flashcards

Chapter 10: Micronutrients | Lesson 1: Water-Soluble Vitamins Flashcards

(52 cards)

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1
Q

What is the difference between macro- and micro-nutrients?

A

Both are essential nutrients for the body, but macronutrients are needed in much higher quantities and act as the fuel for the body, while micronutrients are needed in smaller quantities and help the metabolic processes stay efficient.

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2
Q

Explain what coenzymes and cofactors are.

A

They are compounds that are essentially the sidekicks of enzymes. The enzyme, which is made up of amino acids, facilitate chemical reactions, while co-enzymes do the work necessary to complete the reaction.

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3
Q

What are metabolic reactions?

A

The chemical processes that take place in the body to provide it with energy.

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4
Q

Define what the mitochondria is and does.

A

small structures within cells where the majority of energy production takes place.

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5
Q

What is the electron transport chain?

A

It is a metabolic process where most of the ATP in the body is produced.

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6
Q

Explain what the Krebs Cycle is.

A

A sequence of biochemical reactions where ATP is generated through the aerobic energy system.

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7
Q

In a developed country, what vitamins are the only ones the average person might need to worry about?

A

Vitamin B12 and vitamin C

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8
Q

Can water-soluble vitamins be stored in the body?

A

No, when an excess intake takes place they are excreted through urine.

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9
Q

What is another name for Vitamin B3?

A

Niacin

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10
Q

What is another name for Vitamin B1?

A

Thiamine

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11
Q

What is another name for Vitamin B2?

A

Riboflavin

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12
Q

What is another name for Vitamin B5?

A

Pantothenic Acid

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13
Q

What is another name for Vitamin B7?

A

Biotin

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14
Q

What is another name for vitamin B9?

A

Folic Acid

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15
Q

How many water-soluble vitamins are there and which one is not part of the B-complex family?

A

9, Vitamin C

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16
Q

Which vitamin is critical for the metabolism of sugar and amino acids, plus the function of the CNS?

A

B1 (Thiamine)

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17
Q

What group is hypothesized to likely have low levels of thiamine and require higher intakes?

A

People who engage in high levels of physical activity.

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18
Q

A deficiency in what vitamin causes Beriberi and Wernicke encephalopathy?

A

B1 (Thiamine)

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19
Q

What is Beriberi disease?

A

A condition of thiamine deficiency where there is a negative impact on the cardiovascular system, nervous system, or both.

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20
Q

Has research shown that supplementation of water-soluble vitamins increases performance?

A

No

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21
Q

What is Wernicke Encephalopathy?

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A

It is a disease in the brain resulting from thiamine deficiency and causes confusion and incoordination.

22
Q

What is vitamin B2?

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A

A water-soluble micronutrient that is important for the metabolism of protein, carbs, and fats. It is also a component of flavin adenine dinucleotide (FAD).

23
Q

What is flavin adenine dinucleotide (FAD)?

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A

A molecule that is necessary for regulation of the oxidation-reduction reactions, which are responsible for managing oxidative balance in the body.

24
Q

What is the antioxidant system?

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A

A system in the body that keeps our body balanced between oxidants (free radicals) and antioxidants.

25
Are oxidants (free radicals) ever healthy for the body?
oxidants actually play an important role in the body where they kill off things such as dead cells and germs. There is only a problem when there are farm more oxidants than antioxidants. This can happen due to negative things such as smoking or air pollution.
26
B2 (riboflavin) deficiency can cause what issues?
Dry skin, sore throat, and inflammation.
27
What is Vitamin B3 critical for?
It is critical for the metabolism of proteins, carbs, and fats. It is also a component of a dinucleotide, specifically, nicotinamide adenine dinucleotide, which is important for energy production in the body.
28
What is the importance of nicotinamide adenine dinucleotide (NAD)?
It plays a critical role in the Krebs cycle and electron transport chain; It is responsible for much of the ATP production in our cells. It is also involved in the production of many other macromolecules that are essential for optimal function, including cholesterol and fatty acids.
29
What can vitamin B3 deficiency cause?
inflammation of the skin, headache, diarrhea, memory loss, and, in severe cases, it can lead to death.
30
Why is vitamin B5 important?
It is a component of coenzyme A (CoA) which is vital for the metabolization of proteins, carbs, and fatty acids. It also plays a pivotal role in the production of cholesterol, fatty acids, and other molecules, such as coenzyme Q10.
31
What is Vitamin B6?
It is a class of three molecules that are involved in the breakdown of glycogen into glucose and the production of glucose and neurotransmitters.
32
What are the three molecules that make up the class of vitamin B6?
Pyridoxine, Pyridoxal, and pyridoxamine
33
Outside of people deficient in B6, what group may benefit from B6 supplementation?
Diabetics, because it can help reduce the risk of complications.
34
Why is vitamin B7 important?
It is a cofactor for many carboxylase enzymes.
35
What are carboxylase enzymes?
They are the enzymes responsible for adding carboxyl groups to molecules - the carboxylation reactions are vital for almost all steps of energy production.
36
What can Biotin deficiencies cause?
Hair loss (alopecia), dermatitis, and issues with nails.
37
What is the largest B-complex vitamin?
B12
38
Why is vitamin B12 important?
It is involved in many metabolic processes such as DNA synthesis, red blood cell production, and the maintaining of proper neurological function.
39
What does vitamin B12 deficiency cause?
Anemia, neurological disorders, and many other diseases and disorders.
40
What does vitamin B9 do?
It is important for the regulation of single-carbon transfers during chemical reactions, which is essential for the production of red & white blood cells as well as DNA when cells make copies of themselves.
41
What does deficiencies in vitamin B9 cause?
Anemia
42
How can vitamin B9 supplementation help?
It can help recover from depressive disorders and improve hemoglobin levels in pregnant women & reduce birth complications.
43
What is another name for vitamin C?
Ascorbic acid
44
What does vitamin C do for the body?
It serves as an antioxidant by scavenging free radicals and recycling vitamin E, which improves the overall antioxidant system. It is important for the production of camitine, which shuttles fatty acids into the mitochondria (makes the body able to use fatty acids as fuel). Finally, it is essential for collagen production - without it, disease of the skin, circulatory system, and musculoskeletal system can set in.
45
Deficiencies of vitamin C can cause what kind of issues?
It can lead to diseases such as scurvy and less-serious conditions such as dry skin.
46
What could happen if a large serving of vitamin C is consumed?
GI distress and diarrhea
47
What are the two main roles of choline?
1. To aid in providing structure for cell membranes. 2. A critical molecule for the production of the neurotransmitter acetylcholine.
48
Is choline essential for the body?
Yes, the body can produce some via the liver, but ultimately it needs to be received from dietary sources.
49
What happens with a choline deficiency?
Organ dysfunction, primarily fatty liver, and damage to the muscle tissue.
50
What has choline supplementation been shown to do?
It can lower homocysteine levels, which may play a role in the development of heart disease.
51
What is acetylcholine?
A chemical messenger that is essential for all movement - It is released in the muscle cells to activate muscle contractions.
52
What micronutrient has been hypothesized that supplementation may increase athletic performance?
Choline, via the increase of acetylcholine in the muscles, which may increase how long muscles can contract.

NASM CNC (3 decks)

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