Kines100 Exercise Health and Nutrition Last Lecture Outline 1 Recap of last lecture 2 Proteins 3 Lipids Lecture 17 Current lecture 1 Micronutrients Vitamins 2 Minerals 3 Beginning of energy metabolism Micronutrients and vitamins Vitamins essential necessary body cannot synthesize noncaloric microquantities organic made of carbon Solubility Fat soluble don t excrete fat storage Deficiencies happen slowly Higher chance for Vit A toxicity Water soluble body excretes as urine Vitamin C deficiencies happen fast low risk of toxicity Fat soluble vitamins immune system cellular differentiation cell maturation A vision Night blindness total blindness deficiencies Performed A retinol milk liver or Precursor carotenoids betacarotine Sources orange yellow fruits and veggies dark green veggies D calcium absorption bones Sources synthesize in skin from cholesterol using UV light sunlight 15 mins a day of hand and face exposure Milk E Antioxidant Sources whole grains germ seed oil Water soluble C antioxidant need it for collagen iron absorption immune system B vitamins enzymes coenzymes metabolism energy release Thiamin niacin riboflavin pantothenic acid biotin protein synthesis B6 cell division folate B12 deficiencies all cells effected throughout the body clustering of deficiencies because all are affected associated with lack of variety in diet Symptoms generalized weakness lethargy difficult to diagnose treated by whole foods Sources protein foods who grains bran dark leafy greens Folate DNA synthesis cell division dark leafy greens B 12 activates folate myelin sheath found in animal food deficiencies vegitarians supplements fortified food neurological effects Pyrodoxine B6 Synthesis of nonessential amino acids hemoglobin neurotransmitters and energy release Minerals Calcium bone nerve signals muscle contractions sources milk products well absorbed low in fat If high in fat usually means lower absorption Phosphorus bone energy production abundant bone electrolytes sodium potassium chloride Magnesium is abundant Sodium positive ion in extracellular fluid Potassium positive ion in intracellular fluid Chloride negative ion in intra and extra cellular fluid stomach acid All are used in nerve function fluid balance muscle contractions Sources NaCl bananas other fruits and veggies Trace minerals iron enzymes hemoglobin transports carbon dioxide and oxygen Source heme meat fish poultry 25 absorbed Nonheme plants beans dried fruit cast iron pans whole grains 2 Enhance with MFP factor meat fish poultry vitamin C foods most common deficiencies Beginning of Energy Metabolism Carbohydrates broken down into glucose for absorption Glucose anaerobically pyruvate Aerobic Carbon Dioxide and Water Lactic acid is formed in the pyruvate liver eventually converted back to glucose Sources muscle glycogen body preserves blood glucose uptake increase by 30x liver glycogen CHO from gut
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