W8 A Vitamins Flashcards
1
Q
Can you give me two examples of micronutrients?
A
- Vitamins
2. Minerals
2
Q
What are the roles of vitamins?
A
Vitamins have lots of roles in the body such as:
- Regulation of energy metabolism
- Strong bones
- Heal wounds
- Boost immune system
3
Q
What vitamins are antioxidants?
A
- A, C & E are all antioxidants that protect cells from free radicals
4
Q
What are antioxidants?
A
- Antioxidants are compounds that protect cells agains’t free radicals
5
Q
What are free radicals?
A
- Free radicals are atoms without a charge that have a unpaired electron
6
Q
- What are water soluble vitamins?
- How often do we have to consume these?
- What happens if we have too many of these vitamins?
A
- These vitamins dissolve in water
- We have to consume these daily because they dissolve in water so we can’t store them
- Because they are water soluble we would just excrete them
7
Q
What are the vitamins are that water soluble?
A
Vitamins B1/2/3/5/6/7/9/12 & C
8
Q
- What are the roles of water soluble vitamins?
A
- Vitamins B1/2/3/5/6/7 are needed for energy release (Coenzymes + ATP resynthesis)
- Vitamins B5/6/9/12 are needed for hematopoiesis (RBC production)
9
Q
What is a Coenzyme?
A
- Coenzymes help a process occur
- They help to make the enzyme into a shape that allows the chemical compound to fit into it
10
Q
What are the effects of vitamin deficiencies on performance?
A
Over 11 weeks you would see:
- VO2 Max, oxygen consumption, peak power and mean power decrease by considerable amounts!
- This shows you the importance of vitamins
11
Q
Can you name a couple of roles of vitamin C?
A
- It’s an antioxidant
- Important for synthesis of collagen, hormones, DNA etc.
- Has a role within catabolism (breakdown)
- Enzyme function
12
Q
Where can you get vitamin C from?
A
Citrus fruits, broccoli & tomatoes
13
Q
- How much vitamin C do you need per day?
- What are the effects if you have too much?
- What are the effects if you have too little?
A
- You need 10-1000mg a day Too much: - GI distress - Kidney oxalate stone formation Too little: - Scurvy - limeys (sailors) - Poor health
14
Q
Where is vitamin A obtained from?
How is it stored?
A
- veg & carrots
- Stored as retinyl esters
15
Q
- What are the side effects of vitamin A deficiency?
- What about the toxicity levels of vitamins A?
A
Rare in developed world…
- Loss of vision/night blindness
- Skin issues
- Acute nausea/blurry vision
- Chronic - organ tissue
