Class 5 Flashcards
vitamin and water (micronutrient) (21 cards)
Definition of vitamin/minerals
any group of organic compounds that are essential for normal growth
Not synthesized by body
Roles of vitamin
Catalyst in chemical reaction
Growth
Reproduction
Water soluble vitamins
- Need on a daily basis!
- Colour urine
- Limited body stores
- Low risk of toxicity
- Vitamin B and C
Fat soluble vitamins
-Eat every now and then
-Larger body stores
o Liver and adipose tissue
-Potentially toxic
-Vitamin A,D,E,K
Intake of vitamin D
Sun intake: synthesized by skin
Food intake: egg yolk, salmon, mushroom, certain enriched food
Factors affecting synthesis of VitD
Dark skin
Age
Sunscreen
Time of exposition (before 10am after 4pm)
SUN ANGLE (SEASONS)
Vitamin D deficiency
Bone health -> stress fracture
Immune system -> flu
Roles of minerals
Catalysts
Growth
Reproduction
Major elements
Ca, P, Mg
Electrolytes
Na, K, Cl
Trace elements
Fe, Zn, Co, I, Cr, Se, Molybdenum and Mn
Iron deficiency risks and % athletes
30% of athletes
Risk:
Intense training (no rest)
Unbalance vegetarian diet
Iron deficiency prevention
1) recovery days
2) supplements (last case)
3) increase antioxidant
4) increase Fe intake
Role of water (6)
1) Vital medium: chemical reaction
2) Transporter: lymph, blood, urine
3) Body T: sweat
4) Lubricant: joints
5) Waste disposal: urine
6) Source of nutrient
Best way to evaluate hydratation
Urine: almost clear and bathroom every few hours
Who is the thirst center
hypothalamus
After training water
about 1,5x what you lost in sweat
Before training water
2 big glasses 4h before
1 big glass 2h before
adjust electrolytes
NO VIT/MIN
During training water
Adapt to environment
Trust your thirst
2 cups/h and electrolytes
Overconsumption of sodium
High blood P
CVD
Kidney disease
Osteoporosis: weak bones
factors influencing vitamins and minerals in food
Genetic variation
Soil quality
Stage of maturation
Enrichment
Storage (Heat, Oxygen, Light, pH)
Processing
Manipulation
