Vitamins (slide 0-36)

Question 1

do the micronutrients yield energy?

Answer 1

nope, essential in diet in small quantities and perform specific biological functions

Question 2

categories - nutrient status assessment

Answer 2

A: anthropometrics
B: biochemical
C: clinical
D: dietary

Question 3

Nutrient status ax - A

Answer 3

waist circumference - weight

Question 4

Nutrient status ax - B

Answer 4

Blood tests (micronutrient measurement)

Question 5

Nutrient status ax - C

Answer 5

Physical exam

Question 6

Nutrient status ax - D

Answer 6

24-hour recall

Question 7

A,B,C or D - which one usually detects nutrients discrepancies before the others?

Answer 7

B before A and C

Question 8

Direct assessment method

Answer 8

Biopsy, blood test

Question 9

Indirect assessment

Answer 9

Dietary

Question 10

Vitamins typically classified according to (2)

Answer 10

1) solubility
2) physiological function

Question 11

Fat soluble vitamins

Answer 11

A, D, E, K

Question 12

Water-soluble vitamins

Answer 12

Vitamin C, B-complex vitamins

Question 13

Fat soluble - absorption and transport

Answer 13

With fat in lymph (slower)
Carrier needed for transport

Question 14

Water soluble - absorption and transport

Answer 14

With water into blood (rapid)
Free to move

Question 15

Fat soluble - storage and deficiencies/toxicity

Answer 15

Stored in fat, liver, cell membranes
↑ risk toxicity

Question 16

Water soluble - storage and deficiencies/toxicities

Answer 16

Not stored, excess excreted in urine (so daily needs)
↑ risk deficiency

Question 17

Most people, including athletes, can get all the nutrients they need from diet alone : (3 components of a good diet)

Answer 17

• Balanced
• Varied
• Nutrient-dense foods

Question 18

Define enrichment

Answer 18

Adding back of nutrients that were lost during processing

Question 19

Define fortification

Answer 19

Addition of nutrients that are not found in original food

Question 20

Example of flour enrichment (5)

Answer 20

Thiamine (B1)
Riboflavin (B2)
Niacin (B3)
Folic acid (B9)
Iron

Question 21

Example of milk fortification (2)

Answer 21

Vitamin D
Vitamin A (skim or 1%)

Question 22

Define supplements

Answer 22

Concentrated sources of vitamins found naturally in foods

Question 23

Advantage of supplements

Answer 23

Used to prevent and treat nutrient deficiencies

Question 24

Disadvantage of supplements

Answer 24

Underlying problem —- poor diet

Question 25

Define megadose supplements

Answer 25

Contains several times the DRI No evidence helpful May risk intake over the UL

Question 26

The DRI have been established for each vitamin, for who?

Answer 26

Healthy people who are moderately active

Question 27

4 effects of exercise on vitamins

Answer 27

↓ absorption ↑ losses ↑ utilization ↑ needs

Question 28

Athletes have increased vitamins needs (T or F)

Answer 28

We actually don't know - so FALSE because the DRI is made for moderately active (which is maybe not representative of the needs of an athlete)

Question 29

Factors for low vitamin intake in athletes (3)

Answer 29

- Low fruit and vegetable intake - Low fat diets - Caloric restriction

Question 30

Deficiencies progress over time - Mild

Answer 30

Poor intake and/or absorption

Question 31

Deficiencies progress over time - Subclinical (moderate)

Answer 31

Vitamin-specific function impaired No medical sign of disease

Question 32

Deficiencies progress over time - Clinical (severe)

Answer 32

Medical signs and symptoms of disease

Question 33

Initial symptoms vague of excessive amounts of vitamins

Answer 33

Lethargy, malaise

Question 34

Continued exposure to high dose can lead to

Answer 34

Disease

Question 35

Etiology of toxicities:

Answer 35

+++ use of self-prescribed vitamin supplements

Question 36

Prevention of toxicities

Answer 36

Avoid consumption above UL

Question 37

Treatment of toxicities

Answer 37

Discontinue supplement use

Question 38

Classification by physiological function - Energy metabolism (6)

Answer 38

- Thiamin (B1) - Riboflavin (B2) - Niacin (B3) - Pantothenic acid (B5) - B6 - Biotin

Question 39

Classification by physiological function - Antioxidants (3)

Answer 39

Vitamin A Vitamin C Vitamin E

Question 40

Classification by physiological function - circulatory system (4)

Answer 40

Folate B12 Vitamin K B6

Question 41

Classification by physiological function - Growth and development

Answer 41

Vitamin A Vitamin D

Question 42

Main function of thiamin

Answer 42

Release of energy from carbs, proteins and fats

Question 43

Where is thiamin prevelant?

Answer 43

Skeletal muscle

Question 44

Excellent sources of thiamin

Answer 44

Whole grain products - breads - cereals - pastas Enriched flours

Question 45

Good sources of thiamin

Answer 45

Beans and peas Pork Trout Seafood

Question 46

Thiamin deficiency - name

Answer 46

Berri-Berri Disease

Question 47

S&S of Berri-Berri disease

Answer 47

Pain/tingling in calf muscles Fatigue Headaches Decrease appetite Muscle weakness Mental confusion

Question 48

Thiamin toxicity

Answer 48

NONE

Question 49

Main function of riboflavin (B2)

Answer 49

Promotes carb & fat oxidation

Question 50

Riboflavin is part of 2 compounds

Answer 50

Flavin mononucleotide (FMN) Flavin adenin dinucleotide (FAD)

Question 51

Excellent sources of B2 (riboflavin)

Answer 51

Dairy products - milk - cream - butter - cheese - yogourt

Question 52

Good sources of riboflavin

Answer 52

Breads and cereals Green leafy vegetables Meat Eggs Liver

Question 53

Characteristic of riboflavin deficiency

Answer 53

Oral lesions

Question 54

Toxicity of riboflavin

Answer 54

NONE

Question 55

Main functions of niacin (4)

Answer 55

- Anaerobic glycolysis - Carbohydrate & fat oxidation - Fatty acid synthesis - Oxidation of glutamate (AA)

Question 56

Niacin is part of 2 compounds

Answer 56

Nicotinamide adenine dinucleotide (NAD) NADP

Question 57

Excellent sources of niacin

Answer 57

Protein foods - beef - poultry - fish - pork Enriched flours

Question 58

Good source of niacin

Answer 58

Lentils Nuts

Question 59

Niacin deficiency - name and symptoms

Answer 59

Pellagra - diarrhea - dermatitis - dementia - death

Question 60

Toxicity of niacin

Answer 60

Niacin flush Red/warm, itchy, burning skin Headache Nausea

Question 61

Name of B6

Answer 61

Pyridoxine

Question 62

Main functions of pyridoxine (4)

Answer 62

Amino acid metabolism Release of glucose from glycogen Formation of hemoglobin & RBC Degradation of homcysteine

Question 63

Pyridoxine is part of a co-enzyme that catalyzes several reaction - name it

Answer 63

PLP (pyrixidoxal phosphate)

Question 64

Excellent sources of B6

Answer 64

Meat Nuts Legumes Green leafy vegetables

Question 65

Other sources of B6

Answer 65

Bananas Potatoes Avocado

Question 66

Name of B5

Answer 66

Pantothenic acid

Question 67

Main function of B5

Answer 67

Vital for aerobic ATP production

Question 68

Main function of B7

Answer 68

Involved in several energy-related reactions

Question 69

Food sources of B5 and B7

Answer 69

Nearly all goods

Question 70

Deficiencies in B5

Answer 70

Extremely rare

Question 71

Deficiencies in B7

Answer 71

Extremely rare

Question 72

Trained athletes have increase needs for 3 vitamins - name them

Answer 72

Thiamine, riboflavin, B6

Question 73

Deficiencies in B-vitamins in athletes is usually due to

Answer 73

caloric restriction

Question 74

Main function of antioxidants

Answer 74

Protect cells and tissues from damage