Vitamins
Name all the fat soluble and all the water-soluble vitamins.
Fat Soluble: A, D, E, K
Water Soluble: Thiamin, Riboflavin, Niacin, Biotin, Pantothenic Acid, B6, B12, Folate, Vitamin C
What single mineral comes from fruits?
Potassium
Which vitamins are destroyed when exposed to oxygen?
Vitamin C
Vitamin E
Folate
Name the six functions of water
Tammy is 5 weeks pregnant and most commonly consumes eggs for breakfast, a chicken breast for lunch, and steak for dinner. What foods might's she consider adding to her diet to help with her consumption of the vitamin that is vital to during pregnancy? What is that vitamin?
Folate: leafy greens, bread, cereals, and other fortified grains
Which vitamins are associated with a higher RDA for Smokers?
Vitamin C and E
What minerals come from the dairy food group?
Iodine
Calcium
Potassium
Phosphorus
Name three methods for increasing bioavailability of vitamins.
Cut and cover veggies and fruits
Store juices and oils in airtight containers
Keep fruits and veggies chilled
Avoid boiling veggies
Wash fruits and veggies before cooking
Avoid overcooking
Store milk and grains in opaque or carboard containers
Describe the three types of water and their main mineral.
Municiple Water: ground water and surface water w/main mineral being fluoride
Hard Water: main minerals are calcium and magnesium.
Soft Water: main mineral is sodium.
Drew has been eating a well-balanced diet for the last year or so. He eats lots of leafy greens and animal proteins and loves milk. His most recent blood panel showed he was anemic. What might the issue be for Drew?
Drew is consuming lots of Iron rich products, but his calcium intake is inhibiting his Iron absorption.
Describe the vitamins that come from fruits and vegetables.
A - beta carotene
Folate - foliage
K - dark green vegetables
B6 - bananas
E - widespread
C- widespread
Which minerals affect the absorption of other minerals?
Calcium - affects Iron absorption
Zinc - affects copper and Iron absorption
Describe all the vitamins and minerals associated with energy metabolism (and how so).
Vitamins:
Thaimin, Riboflavin, Niacin, Biotin, Pantothenic Acid, B6
Minerals:
Iodine, Chromium, Magnesium, & Phosphorus
Creatine - increase power and sprint performance (not good for endurance)
Caffeine - decreases perception of fatigue
Amy is a Olympic runner who eats a diet rich in fruits, vegetables, and protein products. Her diet is balanced, but perhaps does not provide enough calories. What are some effects Amy may experience if she does not increase her calorie intake?
Amenorrhea, Low Energy Availability, Osteoporosis
Describe all the major toxicities we discussed for the vitamins in class.
Should at least include:
A - hair loss, liver failure, stunted growth, weak bones, yellowing of skin
Niacin - Niacin Flush
B6 - Neuropathies
C - effect on blood thinners, nausea, cramps, diarrhea
Describe all the major deficiencies associated with the minerals we talk about in class.
Should at least include:
Iron - anemia (affected hemoglobin, pica, fatigue, impaired concentration)
Zinc - slowed growth, impaired immune response.
Iodine - enlarged thyroid
Calcium - osteoporosis
Copper - Anemia
Fluoride - dental decay
Describe the vitamins and minerals associated with blood health (and briefly describe how so).
Vitamins:
K - blood clotting
B6 - hemoglobin
C - iron absorption
B12 - RBC production
Folate - prevents anemia
Minerals:
Iron - Hemoglobin
Copper - Hemoglobin Formation
Calcium - blood clotting and BP regulation
3-4 hours before - full meal (+proteins)
1-2 hours before - snack size
during exercise exceeding 60-90 minutes - 30-60g/hour
post exercise - high GI foods especially when exercising again in the same day
Julie lives out in the country and get water from a well. She lives with her husband and 3 kids. Julie sometimes buys bottle water to drink also. What may be a concern for Julies family due to their main water sources? What could Julie do?
Fluoride deficiency - Municiple water has fluoride added to it. Well water would not have this, and it is unclear if the bottle water has Fluoride. Julie therefore should ensure the toothpaste they choose has Fluoride in it, but make sure the children are not eating it!
Describe all the major deficiencies associated with the vitamins we discussed in class!
Vitamin A - blindness, affected skin, decreased immune functioning.
Vitamin D - Rickets and Osteomalcia
Thiamin - Beriberi
Niacin - Pellagra
Vitamin C - Scurvy (bleeding gums & pinpoint bruising)
B12 & Folate - Pernicious Anemia
Name all the minerals that come from the protein food group and be specific of their sources.
Iron - flesh and legumes
Zinc - MFP, legumes
Selenium - meat and shellfish
Iodine - seafood
Copper - organ meats, seafood, legumes
Chromium - meats
Sodium - processed proteins
Magnesium - legumes
Calcium - fish w/bones
Phosphorus - MFP
Describe all the vitamins and minerals associated with bone health (and briefly explain how so).
A: bone growth
D - bone mineralization
K - bone formation
Minerals:
Magnesium - bone mineralization
Calcium - bone and teeth structure
Phosphorus - bone and teeth structure
Fluoride - teeth resistance
Describe the Female Athlete Triad!
Low Energy availability: not consuming enough calories (may or may not occur with disordered eating)
Amenorrhea - not due to exercise but to inadequate caloric intake
Osteoporosis - weakening of bones
David is an avid gym goer but recently his performance is not meeting his expectations. He has heard about many different products that could help him, but he only wants to use what has good evidence. What products may you recommend to David to help his performance?
More Fluids
Ensure proper CHO, Protein, and Fat intake
May want to consider using Creatine or Caffeine
If experiencing symptoms of anemia (fainting, dizziness, extreme fatigue, Pica, etc.) may want to use an Iron supplement.