Vitamins Responsible for Energy Metabolism

1. Thiamin

2. Riboflavin

3. Niacin

4. B12

5. B6

Vitamins Responsible for DNA Synthesis

1. Folate

2. B12

Chapter 8: Vitamins and Phytochemicals

1. Identify characteristics of vitamins and the key differences between fat-soluble and water-soluble vitamins. (2)

   1. Vitamins are essential, organic (carbon-based) and have no calories.

   2. Fat soluble vitamins are stored longer and it more likely you experience toxic effects from them.

   3. Water soluble vitamins are absorbed directly into from the intestine into the blood stream

2. Identify the major functions of each vitamin. (3 multiple choice and 4 matching)

   1. Vitamin A functions

      1. gene regulation and expression

      2. cell differentiation

      3. antioxidant

      4. vision

      5. treatment of acne

      6. immune function

   2. Vitamin D functions

      1. bone development

      2. managing blood calcium levels

      3. increases calcium absorption in the GI

      4. decreases calcium loss in kidneys

   3. Vitamin E functions

      1. anti oxidant

      2. free-radicals neutralized

      3. blood clotting

   4. Vitamin K functions

      1. blood clotting

      2. bone development

   5. Vitamin C functions

      1. connective tissue synthesis

      2. antioxidant

      3. making collagen (wound healing, blood vessels, cartilage)

   6. Thiamin functions

      1. energy metabolism

   7. Riboflavin functions

      1. energy metabolism

   8. Niacin functions

      1. energy metabolism

   9. Vitamin B6 functions

      1. energy metabolism

   10. Folate functions

       1. DNA synthesis

   11. Vitamin B12 functions

       1. energy metabolism

       2. DNA synthesis

       3. nerve development/function

       4. normal red blood cell production

       5. myelin sheath

3. Identify major food sources of each vitamin, including factors (if any) that enhance or interfere with the use of a specific vitamin. (5)

   1. Vitamin A food sources

      1. preformed from organ tissues in the liver

      2. beta-carotene (carrots, orange/yellow fruits, dark leafy greens)

   2. Vitamin D food sources

      1. fortified dairy

      2. fatty fish and oils

      3. egg yolks

      4. 10-20 mins of sunlight/day

   3. Vitamin E food sources

      1. PUFA oils

      2. nuts, seeds

      3. eggs

      4. wheat germ

   4. Vitamin K food sources

      1. dark leafy greens

      2. cabbage family

   5. Vitamin C food sources

      1. potatoes

      2. citrus fruits

      3. green peppers

      4. broccoli

   6. Thiamin food sources

      1. fortified grains

      2. pork

      3. bran

      4. nuts

   7. Riboflavin food sources

      1. dairy products

      2. fortified grains

   8. Niacin food sources

      1. most meats

      2. tryptophan

   9. Folate food sources

      1. dark leafy greens

      2. enriched grains

      3. dried beans

      4. orange fruits

   10. Vitamin B12 food sources

       1. found only in animal products

   11. Vitamin B6 food sources

       1. meats

       2. fish

       3. poultry

       4. potatoes

       5. bananas

4. Identify the disease name, if any, and symptoms of each vitamin deficiency. (1 multiple choice and 7 matching)

   1. Vitamin A deficiency

      1. rough scaly skin

      2. increased infection

      3. keratomalacia

      4. night blindness

   2. Vitamin D deficiency

      1. problems for bones

      2. rickets

      3. osteomalacia

   3. Vitamin E deficiency

      1. trouble with blood clotting

      2. bruising

   4. Vitamin K deficiency

      1. hemorrhages excessive bruising

   5. Vitamin C deficiency

      1. scurvy

      2. excessive bruising

   6. Thiamin deficiency

      1. berri berri

      2. wernickle-korsakoff syndrome

   7. Riboflavin deficiency

      1. cracks at corner of mouth

      2. sore throat

      3. hypersensitivity to light

   8. Niacin deficiency

      1. pellagra: dermatitis, diarrhea, dementia, death

   9. Folate Deficiency

      1. neural-tube defects (spina bifida~28 days)

   10. Vitamin B12 Deficiency

       1. anemia

       2. nerve damage

       3. paralysis

   11. Vitamin B6 Deficiency

       1. weak

       2. confused

       3. irritable

5. Identify toxicity problems, if any, for each vitamin. (1 multiple choice and 5 matching)

   1. Vitamin A toxicity

      1. birth defects

      2. discoloration

      3. development of orange skin

   2. Vitamin D toxicity

      1. cause calcium deposits in soft tissues and joints

      2. weird bone growth

   3. Vitamin E toxicity

      1. anti-coagulant

   4. Vitamin K toxicity

      1. increased risk of clots and strokes

   5. Vitamin C toxicity

      1. GI problems (nausea, vomiting, diarrhea)

   6. Niacin toxicity

      1. low blood pressure

      2. niacin flush

   7. Folate toxicity

      1. masks B12 deficiency

   8. Vitamin B6 toxicity

      1. nerve damage

6. Describe how to minimize nutrient losses during food storage and preparation. (1)

   1. shorter amount of cooking time, peel or cut them just prior to cooking them, store in a cool place

7. Identify who might benefit from multivitamin-mineral supplements and identify guidelines for selecting supplements. (3)

   1. people with nutrient deficiencies

   2. pregnant and lactating women

   3. newborns

   4. health that limits good intake or certain foods

   5. elderly

   6. vegetarians

   7. alcoholics

8. Describe the general process by which a cancer develops, and identify dietary and lifestyle factors that are helpful or harmful for cancer risk. (3)

   1. To reduce cancer risk, increase:

      1. fruits and veggies

      2. whole grains

      3. omega-3 fats

      4. control weight, calories, alcohol and red meat

Chapter 9: Water and Minerals

1. Focus on calcium, magnesium, sodium, potassium, iodine, iron, zinc, selenium, and fluoride. There will not be exam questions on the other minerals.

2. Identify the major roles of water in the body and describe factors influencing the amount of water needed by the body. (2)

   1. universal solvent

   2. body temperature regulation

   3. absorption

   4. transports nutrients and waste products

   5. used in chemical reactions

   6. cleanses tissues and blood

   7. lubricant around joints

   8. shock absorber for organs and tissues

3. Compare the types and safety of drinking water from different sources. (1)

   1. public water systems

      1. overall, the public water systems are checked regularly

      2. little bits of chlorine are added to reduce the amount of bacteria in the public water systems

         1. does not increase cancer risk

   2. bottled water

      1. most are treated tap water

      2. must be tested for contamination

      3. big contribution to waste

4. Identify the major functions of sodium, potassium, calcium, magnesium, iron, zinc, selenium, iodine, and fluoride. (4 multiple choice and 4 matching)

   1. Calcium functions-MAJOR

      1. bone health

      2. maintains blood pressure

      3. supports muscle contraction

      4. nerve impulse transmission

      5. required for blood clotting

      6. peak bone mass reached at about 30

   2. Magnesium-MAJOR

      1. regulates enzyme action

      2. release of certain nutrients

      3. important for many enzymes to function

   3. Sodium-MAJOR

      1. extracellular electrolyte

      2. critical for fluid balance

      3. pH balance

      4. muscle contraction and nerve transmission

      5. absorption of glucose

      6. outside of muscle-in the blood stream

   4. Potassium-MAJOR

      1. fluid balance

      2. muscle contractions

      3. inside the muscle

   5. Iodine

      1. makes thyroxine

   6. Iron

      1. transports oxygen

   7. Zinc

      1. enzyme reactions

      2. wound healing

      3. suppresses immune system

      4. reduces colds by a day or two

   8. Fluoride

      1. bones and teeth protection

   9. Selenium

      1. antioxidant

5. Identify the major food sources of sodium, potassium, calcium, magnesium, iron, zinc, and iodine. Identify factors that affect absorption of iron. (4 multiple choice and 3 matching)

   1. Calcium

      1. dairy products

      2. fortified juices

   2. Magnesium

      1. nuts/seeds

      2. legumes

      3. whole grains

      4. green veggies

   3. Sodium

      1. highly processed foods

   4. Potassium

      1. fruits and veggies

   5. Iodine

      1. salt

   6. Iron

      1. Heme-iron

         1. found in meat

         2. absorbed better

      2. Nonheme-iron

         1. eating foods with vitamin c help with absorption

   7. Zinc

      1. meat

      2. whole grains

      3. yogurt

   8. Fluoride

      1. water

   9. Selenium

      1. Plants grown in selenium rich soil

6. Identify the main symptoms of a deficiency of iron, zinc, and iodine. (2 multiple choice and 3 matching)

   1. Iron

      1. anemia

   2. Zinc

      1. impairs wound healing

      2. stunts growth

   3. Iodine

      1. goiter

      2. cretinism

7. Identify the consequences of high intakes of calcium, sodium, fluoride, and iron and describe the conditions under which they occur. (3)

   1. Calcium

      1. GI concerns

      2. Kidney stones

      3. excess blood calcium

   2. Sodium

      1. HTN

      2. CV diseases

   3. Fluoride

      1. mottling

   4. Iron

      1. bronze liver-iron depositing in the liver

8. Identify risk factors for osteoporosis and recommendations for prevention and treatment. (2)

   1. Risk factors:

      1. female

      2. Caucasian

      3. age

      4. slender build

      5. estrogen

      6. alcohol/smoking

   2. Preventing it:

      1. diet

      2. activity

      3. starting early

9. Define optimal and hypertension blood pressure values. Identify dietary and lifestyle factors that are helpful or harmful towards hypertension risk. (3)

Chapter 10: Nutrition: Fitness and Sports

1. Explain the benefits of fitness and the guidelines for physical activity. (2)

2. Describe how the body derives energy from fat, carbohydrate, and protein, and adjusts the fuel mix for different conditions of intensity, duration, and training. (5)

   1. AT REST

      1. mostly fat, some glucose, very little amino acids

   2. AT START OF ACTIVITY

      1. some creatine phosphate, mostly glucose, very little amino acids

   3. CONTINUATION OF ACTIVITY

      1. mostly fat, some glucose, very little amino acids

3. Identify the dietary recommendations for carbohydrates, fats, protein, vitamins, and minerals for physical activity. (6)

   1. Carbs: 45-65%

   2. Protein: 0.8 g/kg/day

      1. Maximal muscle building: 20-30 g protein ~3 times a day

   3. Lipids: the longer you work out, the more fat you will use

4. Describe the characteristics and health consequences of Relative Energy Deficiency in Sport (RED-S). (1)

   1. Amenorrhea

   2. suboptimal bone health

   3. increased risk of illness and injury

   4. GI sickness

   5. CV disease

   6. impaired training capacity, poor performance

5. Describe fluid needs and the recommendations/rationale for fluid intake before, during, and after exercise. (6)

   1. Before: 24 hours before drink freely

      4 hours before drink ~ 1-2 cups

      During: >30 min events consume fluid

      More for longer events and in hot conditions

      <<After: 2-3 cups per pound of body weight lost <<

      <60 mins drink water

      >60 mins Gatorade would be good

6. Describe food intake recommendations for athletes, including pre-game meals. (2)

   1. Pre-game meals should be high in carbs, low in fat and fiber, and moderate in protein