Flashcards in Vitamins and Minerals Deck (81):
Vitamins are essential micro nutrients need to regulations, growth and maintenance of ____ _____
Vitamins and minerals are most abundant in
fruits, veggies, and grains
What are the 4 fat soluble vitamins?
Vitamin A, Vitamin D, Vitamin E, Vitamin K
Fat soluble vitamins are stored in _____ tissue
What remains in our system longer, fat soluble or water soluble vitamins?
Which vitamins are not readily excreted?
Consuming too much fat soluble vitamins can
create toxic levels in your body (except vitamin K)
How many water soluble vitamins are there and what kinds?
8 B vitamins, 1 vitamin C
Name B vitamins B-1 through B-3
Name the last four B vitamins
Which vitamin primarily assists in production and breakdown of nutrients for energy?
Which group of vitamins are excreted if there is excess?
Which three vitamins are antioxidants?
Vitamin A, C, E
Which vitamins produce ATP (fuel) from CHO, fat and protein (amino acid synthesis)
What is the name for vitamin B9 and what does it do
Folate, DNA synthesis, prevention of birth defects
Vitamins can be lost in fruits and veggies 3 ways:
Not eating soon enough
Vision, growth, moisture in skin and eyes, and immune system comes from?
Vitamin A (Retinol & Beta-Carotene)
Vitamin A is found in which foods?
Milk, cream, carrots, sweet potato, eggs, dark green veggies
Increased absorbtion of calcium, calcification of bone, and maintaining blood calcium comes from?
Vitamin D (we need vitamin D3)
Vitamin D is found where
fortified milk, eggs, fish
What fraction of Americans are Vit D deficient
Our cit D/25 hydroxy levels should be above
30-50 : supplement
When sun shines on your skin, it converts...
cholesterol into Vit D
How much Vitamin D3 should we get daily
Vitamin E is an antioxidant, where is it found?
Plant oils, veggies, whole grains
Which vitamin helps your blood clot?
As well as bone metabolism and prevention of arterial buildup
Where is Vitamin K found?
green veggies, liver, plant oils
What is the name for vitamin B1, and what is its function?
CHO metabolism, nerve function
What is the name of vitamin B2, and what is its function?
What is the name of vitamin B3, and what is its function?
energy production, fat synthesis
What is the function of Pantothenic Acid?
What is the function of Biotin?
glucose and energy production
What is the function of vitamin B6?
What is the function of Folate?
DNA synthesis (pregnancy)
What is the function of Vitamin B12?
Folic acid metabolism
What is ascorbic acid also knows as?
Connective tissue and hormone synthesis comes from
What are the three major minerals?
Calcium, sodium and potassium
If our body needs more than 100 mg/day it is a ____ mineral, and if it needs less than 100 mg/day, it is a _____ mineral
more - major mineral
less - trace mineral
Which trace mineral transports oxygen in blood and muscles and fights fatigue and infection?
How much iron do adult male and females need?
male - 7-8 mg/day
female - 12-18 mg/day
teens - 10-13 mg/day
Iron deficiency can cause
headaches, fatigue, difficulty concentrating, anemia
Iron absorption increases when eating
meat with Vit C
Which major mineral builds bone and tooth strength, and aids muscle contraction
Adults need how many mg of calcium per day?
How many mg can your body absorb of calcium per meal?
Bone deterioration or osteoporosis is a lack of which mineral?
Which percentage of bone mass is built by 18
10% of bone mass is built between what age?
You can lose 1% of your bone mass every ____ after 35 if you don't get enough calcium
What are the functions of sodium (salt)
aids nerve impulses and water balance
Adults need how many mg/day of sodium?
1200-1500 mg/day but stay under 2400
A deficiency of what mineral leads to muscle cramping during exercise?
Too much sodium (salt) can lead to
high blood pressure
Which mineral aids nerve impulses, muscle performance, water balance, and reactions that build proteins?
How many mg/day do adults need of potassium?
You many be deficient in what mineral if you have muscle weakness or cramping or dehydration during exercise
Primates eat ___ times more Vitamin C than humans
What percentage of NA are not getting enough Vit C
What is fortification?
adding vitamins and minerals to food
Why do veggies and fruits have 10-30% less vit and minerals than years ago
They are developed to be larger so the water content went up and nutrient density went down
Which vitamins deplete while cooking?
Water soluble, vitamins B and C
What is the triage theory?
Vitamins take care of the most important thing in your body first. Short term survival over long term health
Dr Offit was pro supplement or anti supplement?
anti supplement, get vitamins from food
In Canada, __% of vitamins contain unlisted ingredients and __% are fakes
60% and 30%
Humans can have ___-___ IU's of Vit D daily
Vitamin D has been linked to which hormone?
Staying hydrated helps with: (4 things)
improved motor skills
feel less fatigued
heart rate and body temp in an optimal zone
Dehydration increases fatigue, impairs motor skills, reduces concentration, increases body temp and heart rate and also does what else?
nitrates build up in blood stream\
kidney and brain damage
It is recommended you get __% of water intake from beverages, and __% water intake from food
60% beverage, 40% food
Males should get how many cups of water per day compared to females?
males 12 cups (3L)
women 9 cups (2.5L)
Hydration needs are affected by
Video: How much weight did the rugby player lose after running for 1 hour?
14 pounds, 7% water weight
What is the maximum core temperature your body can function at?
37 degrees Celcius (98F)
What is the temperature threshold for heat stroke?
40 C , 104 F
It is common to lose how many L of sweat in 1 hour of exercise
0.5 L - 2.0 L
1 kg of body weight lost during exercise equals
1 L of fluid lost
What percentage of dehydration impairs athletic performance?
You are supposed to drink 150% of what you lost during exercise, when realistically we replace
Fluid intake is enhanced when drinks are:
cool, flavored and contain sodium