Micronutrients Flashcards Preview

exercise nutrition final > Micronutrients > Flashcards

Flashcards in Micronutrients Deck (21):
1

vit + minerals vital for

building blocks/ promotes normal growth
cofactors in enzymes
oxidative metabolism
immunity

2

what are the fat soluble vit. and what are the characteristics of them (stored, how often eaten)

ADKE

more easily absorbed when consumed w dietary fats
stored in liver + fatty tissues
don’t need to eat everyday

3

Vit. A precursor and functions

pre- betacarotene

functions- vision(light perception), healthy teeth/bones, skin, immune function, cell development

4

Vit. D- form, functions, too little too much

form- calcitriol
functions- calcium regeneration w/ Ca lvls high, bone integrity, hormones

little-rickets, weak type 11 fibres, impaired contraction, decreased strength
much-dangerous to soft tissue but better performance

5

Vit E functions

antioxidant (incorporated in body cellular membrane)
Immune function

6

Vit K fictions, too little, too much

functions- blood clotting, synthesis of bone pro.

too little- infannts
too much- infants/preg women

7

water soluble vitamins (how much stored, can it be toxic)

not stored execcively, must be consumed reg., can’t reach toxic lvls.

8

Vit. C functions

antioxidant, immune functioning, produces collegen, maintain cartilage/bone, blood vessel walls

9

Vit B functions

catalyzes metabolism of fat, pro, carbs, energy production

10

B coenzymes for 1. metabolism, AA, Cell proliferation

metabolism- thiamin, riboflavin, niacin, pantothenic acid, biotin

AA- B6

Cell pro.- B12, Folate

11

Calcium characteristics( where stored, how much taken at one time)

99% stored in bones/teeth (most abundant mineral)
no more than 500mg should be taken at one time

12

important roles of calcium

Bone structure
bone calcium serves as bank to release whenever needed

13

role of calcium in body fluids

regulate transport of ions across membranes
helps maintain normal BP
essential in muscle contraction
allows for sec. of hormones/enzymes

14

Phosphorus (where stored + roles)

majority in bones/teeth (2nd most abundant)

helps maintain acid/base balance
part of DNA / RNA
Carry store release energy ATP
Assist many enzymes

15

Magnisum roles and effect on ex.

cofactor for many rxns, assists w/ release of energy, helps maintain calc/potas balance, structural component of bones

if have low lvls more ox. is required during ex. and may fatigue quicker

16

Sodium roles

major part of fluid/electrolyte balance
maintain acid/base balance
essential to muscle contraction

17

Potassium roles

fluid/ electrolyte balance
nerve transmission
heart beat maintenance

18

Chloride roles

crit. for fluid balance
part of stomach acid

19

Sulfur roles

helps pro assume their shape

20

Iron roles

carries ox., growth and development
Essential for hemoglobin/ myoglobin

21

2 forms of heme (bioavailability + from where + what can triple absorption)

heme- from animals, 10-35%

non heme- from plants, 2-10%

vit c can triple