Questions and Answers
What are vitamins?
Organic molecules essential for human survival.
In what two forms do vitamins exist?
How are vitamins classified?
On how they dissolve in different compounds.
What are the two classifications of vitamins?
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Give examples of water soluble vitamins.
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Give characteristics of water soluble vitamins.
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What is vitamin C also known as?
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What are the functions of vitamin C?
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What are signs of vitamin C deficiency?
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What are signs of vitamin C toxicity?
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Give examples of fat soluble vitamins and their functions.
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What is vitamin D also known as?
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Give the two functions of vitamin D.
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What are the vitamin D RDA's for men and women?
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What are signs of vitamin D deficiency?
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What are symptoms of vitamin D toxicity?
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What are minerals?
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What are characteristics of minerals?
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What are minerals classified on?
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What are the two classifications of minerals?
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What classifies a mineral as major?
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Give examples of minerals.
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What classifies a mineral as trace?
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Give examples of trace minerals.
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Give the two functions of iron.
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What are the iron RDA's for males and females?
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Why are athletes at increased risk of iron deficiency?
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What are the signs of iron deficiency?
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What are symptoms of iron toxicity?
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Study Notes
Vitamins Overview
- Essential organic molecules crucial for human survival.
- Exist in two forms: water soluble and fat soluble.
Classification of Vitamins
- Classified based on solubility in different compounds.
- Two main types:
- Fat soluble
- Water soluble
Water Soluble Vitamins
- Examples include B vitamins, choline, and vitamin C.
- Characteristics:
- Easily transported in blood.
- Excess amounts are excreted in urine.
Vitamin C
- Also known as ascorbic acid.
- Functions:
- Collagen synthesis, vital for skin and connective tissues.
- Supports immune function.
- Acts as an antioxidant.
- Deficiency signs:
- Swollen gums, fatigue, and scurvy.
- Toxicity signs:
- Kidney stones, nausea, diarrhea.
- Upper limit (UL) set at 2000 mg.
Fat Soluble Vitamins
- Examples include vitamin A (bone growth), vitamin D (calcium control and bone growth), vitamin E (antioxidant), and vitamin K (blood clotting).
- Vitamin D is also referred to as the "sunshine vitamin."
- RDA for vitamin D:
- AI for 19-50 years: 5 µg
- AI for 51-70 years: 10 µg
- AI for 70+ years: 15 µg
- Deficiency symptoms:
- Rickets in children and osteoporosis in adults.
- Toxicity symptoms:
- Hypercalcemia, muscle weakness, heart arrhythmias, kidney stones.
- UL set at 50 µg.
Minerals Overview
- Inorganic molecules essential for human survival.
- Characteristics:
- No caloric value.
- Not degraded by cooking or digestion.
Classification of Minerals
- Classified based on the body's requirement:
- Major minerals: Required in amounts greater than 100 mg.
- Trace (minor) minerals: Required in amounts less than 100 mg.
- Examples of major minerals include sodium, potassium, and calcium.
- Examples of trace minerals include iron, zinc, and chromium.
Iron
- Functions:
- Oxygen transportation and utilization.
- Key component of hemoglobin and myoglobin.
- RDA for iron:
- Females aged 19-50: 18 mg.
- All others: 8 mg.
- Athletes are at increased risk of iron deficiency due to:
- Low dietary intake, especially among vegetarians.
- Increased demand for hemoglobin and myoglobin.
- Increased loss through sweat and mechanical hemolysis from exercise.
- Signs of iron deficiency:
- Anemia (low iron levels in blood) and fatigue.
- Symptoms of iron toxicity:
- Nausea, diarrhea, and potential hemochromatosis (iron deposition in tissues).
- UL set at 45 mg.
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Description
Test your knowledge of micronutrients with these flashcards. This quiz will help you understand the definitions and classifications of vitamins, their forms, and their importance in human health. Perfect for students studying nutrition or health sciences.
