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UW-Madison KINES 100 - Micronutrients

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Kines100: Exercise, Health and Nutrition Last Lecture Outline Lecture 17 1. Recap of last lecture2. Proteins3. LipidsCurrent lecture 1. Micronutrients: Vitamins2. 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


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UW-Madison KINES 100 - Micronutrients

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