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39 Cards in this Set
- Front
- Back
- 3rd side (hint)
Which vitamins are fat-soluble?
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A,D,E,K
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How are fat-soluble vitamins absorbed, stored, and excreted?
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Require dietary fat for absorption and transport
Excess stored in fat tissue (adipose) ie Liver Higher potential risk for toxicity |
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How does vitamin absorption effect chance for deficiency and toxicity?
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Water soluble: higher deficiency, lower toxicity risk
Fat soluble: lower deficiency, higher toxicity risk |
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Which vitamins are water-soluble?
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8 B Vitamins
Choline Vitamin C |
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How are water-soluble vitamins absorbed, stored, and excreted?
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Easily absorbed in the blood stream
Not stored in appreciable amounts Excreted in the urine |
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What are phytochemicals and how many are in the American Diet?
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Chemical substances derived from plants (phyto means plant)
50 in the American Diet |
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Why do men get a higher RDA for most B vitamins than women, particularly thiamin, riboflavin, niacin?
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RDA is based on kcals consumed and men generally consume more calories than women
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Thiamin: 1.2 mg for Men; 1.1 mg for Women or .5mg/1,000 kcals expended
Riboflavin: 1.3 mg for men; 1.1 mg for women Niacin: 16 mg for men; 14 mg for women UL 35mg |
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Why are B vitamins important in energy metabolism?
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The B vitamins are important co-enzymes and are important for energy production
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How is the RDA established for vitamins thiamin, riboflavin, niacin?
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Based on calories ingested but because athletes expend so many calories their needs are slightly higher than the RDA
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Why are deficiencies of the “B complex” rare?
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because they are found in a large variety of foods and many of our foods are fortified and/or enriched
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Regarding deficiency for B-complex vitamins, what dietary situations might be exceptions?
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those with eating disorder or who are dieting
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What might be a symptom of a significant B complex deficiency?
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Generally fatigue is a symptom since B complex vitamins are important for energy production. Some specific symptoms include nerve damage for thiamin deficiency; inflamed tongue for riboflavin; GI issues for Niacin; Nausea for B6
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Which B vitamin may be a concern for the strict vegetarian?
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B12 because B12 is found naturally only in animal products so vegetarians might need to increase intake of fortified/enriched foods or supplement
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Which B vitamins are the most harmful when taken at high doses? What are the complications?
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Niacin - liver complications
B6 - irreversible nerve damage |
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As a general rule, why is vitamin supplementation unnecessary for athletes?
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Because a balanced diet should provide adequate amounts and research has not indicated that supplementation is beneficial
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What are the foods B vitamins are generally found in?
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large variety of foods but meats/grains
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What are the exceptions? (When might supplementation be advised for an athlete?)
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A vegetarian athlete or dieting
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Why was folic acid added as one of the B vitamins that grains are now fortified with?
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to prevent neural tube defects
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Define: free radical and antioxidant.
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Free radicals are highly reactive molecules, usually containing oxygen, that have unpaired electrons so they steal it from other stable sources such as cell membranes, DNA therefore causing damage
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Antioxidants (vit. A,C,E) neutralize free radicals by donating an electron or work as co-enzyme to get rid of them
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Why might moderate vitamin C supplementation benefit the athlete?
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because exhaustive, stressful exercise forms free radicals and Vitamin C will help neutralize them
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What are the various roles of vitamin C in the body?
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collagen synthesis
immune function ANTIOXIDANT Enhances iron absorption Aides in formation of some hormones (epinephrine) |
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And what foods provide vitamin C?
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Strawberries, Oranges (orange juice), Wheat Bran flakes, Spinach, Broccoli
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Know the signs of deficiency and toxicity of vitamin C
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Deficiency - Swollen gums, Fatigue, Scurvy
Toxicity - develop kidney stones which interferes with other nutrients being absorbed; nausea and diarrhea |
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What are some of the causes of free radical production in the body?
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Normal cellular metabolism, breathing polluted air, or excess strenuous exercise
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How does strenuous exercise contribute to free radical production?
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Strenuous exercise increases the amount of oxygen in the body; increasing the amount of oxygen molecules.
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What are some of the adverse health effects free radicals?
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destroy genes, cell membranes can lead to heart disease, cancer, and other illnesses
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Which vitamins are antioxidants?
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Vitamins A, E, C
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Which type of foods are the antioxidant vitamins generally found in?
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fruits, vegetables and animal products for the fat soluble vitamins
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Where and how does vitamin E work as an antioxidant in the body?
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Vitamin E protects the cell membranes by reacting directly with the free radical; as well as with genes
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Summarize the possible effects of vitamin E supplementation in regards to exercise and performance. Any potential negative effects of taking megadoses of vitamin E?
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Because Vitamin E is only an antioxidant in the body it can neutralize damage due to excess training; however, high doses can affect blood clotting which leads to easy bruising
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What are some tips for increasing phytochemical in the diet?
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Serve hot or cold GREEN Tea
Red/Green Grapes Use tomato sauce/paste as bases for meals Sprinkle nuts/seed on salads use garlic in cooking, etc. new grain such as bulgar, barley or oats |
common sources include fruits, vegetables and grains
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TPP or
B1 |
Thiamin
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converts pyruvate to Acetyl CoA so it can enter Krebs Cycle
converts and utilizes glycogen for energy and catabolism of BCAAs |
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FAD
FMN B2 |
Riboflavin
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Aerobic production of carbs, protein, fats
transport of electrons in the ETC at rest and during exercise TCA Cycle, and Fats to Acetyl CoA |
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NAD
B3 |
Niacin
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energy and mitochondrial metabolism
transfer of hydrogens for anaerobic and aerobic energy In aerobic carries hydrogen to ETC In anaerobic transfers hydrogen to pyruvate to form lactate for energy breakdown |
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PLP
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B6
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needed for deamination of amino acids to energy
breakdown of glycogen gluconeogenesis in the liver coverts tryptophan to niacin RBC and WBC Production |
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THF
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Folate
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important for tissue repair and RBC maturation
and other compounds to the TCA cycle and some amino acids to Acetyl CoA |
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CoA
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Pantothenic Acid
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important to the citric acid cycle for aerobic production of ATP
part of CoA (coenzyme A) |
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Biotin
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Biotin
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co-factor for several enzymes involved in the metabolism of carbs, protein, fats
helps produce energy by facilitating gluconeogenesis |
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B12
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Cobalamin because a cobalt center
vitamin is recycled to able to go longer with daily intake |
helps prepare fatty acids and other compounds for the TCA cycle
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