chap 10: vitamins and minerals

growth and repair of body tissue, cofactors in enzyme-catalyzed metabolic reactions, O2 transport and oxidative metabolism, immune, antioxidants

what are vitamins and minerals needed for

ill health and suboptimal performance

vitamin/mineral deficiency overtime can cause

vitamins

what is the organic compound needed in small quantities

13

how many vitamins are there

metabolic reactions and promoting normal growth and development

what are vitamin essential for

D, K, and some B

what are the vitamins produced by the body and do not have to be consumed in the diet

coenzymes

vitamins do not directly contribute to energy supply, however they are ____________ in many metabolic reactions

B

what vitamin is in glycolysis, beta-oxidation, TCA cycle, and electron-transport chain

B1 and B3

what two vitamins are cofactors in CHO metabolism

B2, B1, B5, B7

what vitamins are cofactors enzymes in fat metabolism

B9 and B12

what vitamins are need for RBC and heme synthesis

RDA

there is no convincing evidence to indicate that doses of vitamins in excess of the _____________ improve performances

A, D, E, K

What are the fat soluble vitamins?

all B group and C

what are the water-soluble vitamins

A

what vitamins maintained epithelial tissue, visual pigments of eye, promotes bone development

D

what vitamin increases Ca++ in gut and important for muscle and immune function

E

what vitamin defends against free radicals and protects cell membrane

K

what vitamins forms blood clotting factors

A

what vitamins is found in dairy products, liver, and fish

D

what vitamin is found in liver, fish, eggs, and oils. and is formed in sunlight on skin

E

what vitamin is found by liver, eggs, and whole-grain cereal products

K

what vitamin is found in liver, eggs, leafy greens, and cheese?

.9 mg (M) and >7 mg (F)

what is the RDA of vitamin A

15 ug

what is the RDA of vitamin D

15 mg

what is the RDA of vitamin E

120 ug (male) or 90 ug (female)

what is the RDA of vitamin K

1.2 mg (male) or 1.1 mg (female)

what is the RDA of vitamin B1

minimal requirement

what is the amount sufficient to prevent clinical deficiency and disease

estimated average requirement (EAR)

what is the amount deemed sufficient to meet the needs of the average individual in a certain age and gender group

recommended daily intake (RDI)

what is the amount required to meet the known nutritional needs more than 97% of healthy people

vitamin B1

what vitamin is found in potatoes, legumes, nuts, pork, hams, and liver?

1.3mg (male) or 1.1mg (female)

what is the RDA of vitamin B2

vitamin B2

what vitamin is found in dairy, meats, liver, eggs, green leafy vegetables, and beans

16 mg (male) or 14mg (female)

what is the RDA of vitamin B3

vitamin B3

what vitamin is found in poultry, fish, and lentils, it is formed in the body from the essential AA tryptophan

balanced diet

although physical activity may increase requirement for some vitamins, it can typically be met by consuming a ___________________

1.3 mg

What is the recommended dietary allowance (RDA) of vitamin B6 for adults?

vitamin B6

what vitamin is found in liver, poultry, bananas, and nuts?

minerals

what is an inorganic comping found in nature and are essential to life processes

macrominerals and microminerals

What are the 2 classifications for minerals?

potassium, sodium, chloride, calcium, magnesium, potassium, phosphorus, sodium

what are the macrominerals

14

how many trace elements are there?

potassium, sodium, chloride

estimated mineral requirements have been proposed for which 3 macrominerals

vitamin D

which vitamin is synthesized in the skin from UV-B radiation from sunlight rather than coming from the diet

vitamin D

which vitamin promotes the uptake of Ca++ in the small intestine and has an important role in immune function

UVB — vitamin D — skin — liver — kidney

what is the pathway vitamin D takes?

baseball

which of the following does get enough mineral/vitamin intake?

gymnast

boxers

baseball

wrestler

calcium

amenorrehic female athletes should take __________ supplements

hot

athletes who train and compete in _________ environments should consider increasing their mineral intake? mostly iron, zinc, and magnesium

poor diets

what is the main reason for any micronutrient deficient among athletes

all of the above

which of the following are causes of micronutrients deficiencies in athletes?

lack of knowledge of proper dietary practices

lack of time for food preparation

misleading advertisements for micronutrient supplements

all of the above

calcium, phosphorus, and fluorine

which minerals are structural components in body tissue

antioxidants

what prevents/limits the actions of free radicals

C, E, beta-carotene(provitamin A)

what are the vitamins with antioxidant properties

free radicals

what damages membrane, proteins, and DNA, which could lead to mutations that cause cancer

all of the above

which of the following are components of antioxidants enzymes?

selenium

copper

manganese

all of the above

exercise-induced muscle damage

increased uptake of antioxidants might be effective in reducing _______________

blunt

high intake of antioxidants may __________ endurance training adaptations

anemia

what is the deficiency of low iron and copper and deficient in vitamin B6, vitamin B12, and folic acid

energy metabolism

many of the B vitamins are reusable coenzymes in ____________

B3, B6, B1

which vitamins are involved in CHO metabolism

B2, B1, B5, B7

what vitamins are involved in fat metabolism

B6 and K

what vitamins are involved in protein metabolism

niacin

what is the precursor of NAD and NADP

riboflavin

what is the precursor in FAD and FMN

pantothenic acid

what is the precursor of CoA, which is essential for processes involved in both CHO and fat oxidation

zinc

what serves as either a structural or catalytic role in more than 200 enzymes. it is a cofactor of enzymes involved in energy metabolism and required for normal cell replication and immune function

magnesium

what is a cofactor for enzymes in bio synthetic processes and energy metabolism

copper

what is needed for properties of iron and is a cofactor of many enzymes

1.3 mg

what is the RDA for B6?

2.4 ug

what is the AI of B12?

B12

what vitamin is in breakfast cereals, liver, eggs, and dairy products?

folic acid

what is found in meat liver, legumes, nuts, fruits, and potatoes?

400 ug

what is the AI of folic acid?

biotin

what is found in meat, milk, yolk, and most vegetables?

30 ug

What is the AI for biotin?

pantothenic acid

what is found in whole-grain cereal, liver, legumes, and most vegetables?

5 mg

what is the RDA of pantothenic acid?

C

what vitamin is found in citrus fruits, vegetables, potatoes, peppers, and strawberries?

90 mg (male) and 75 mg (female)

what is the RDA of vitamin C

1,000 mg

what is the RDA of calcium?

2,300 mg

what is the RDA of chloride?

420 mg (males) and 320 mg (female)

what is the RDA of magnesium?

4,700 mg

what is the RDA of potassium?

700 mg

what is the RDA of phosphorus

1,500 mg

what is the RDA of sodium?