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Nutrition 1 (Semester II) > 14b. Lipids & Essential Fatty Acids > Flashcards

14b. Lipids & Essential Fatty Acids Flashcards

1
Q

Which two fatty acids can’t be made in the body so are essential in the diet?

A 
Alpha-linolenic acid (ALA)
Linoleic acid (LA)
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2
Q

Which omega is alpha-linolenic acid?

A

3

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3
Q

Which omega is linoleic acid?

A

6

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4
Q

In Western diets, what is the average 06:O3 ratio?

A

16:1

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5
Q

Why is the Western diet high in O6?

A

Plant oils
Grain-fed meat
Dairy

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6
Q

Why are EPA and DHA conditionally essential nutrients?

A

Conversion rate to them from ALA is low (10%)

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7
Q

How many portions of oily fish are recommended to achieve desired EPA/DHA intake?

A

2-3 portions

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8
Q

Examples of functions of EFAs

A

Cell membranes - maintain membrane fluidity
Transport of substances in and out of the cell
Cell-to-cell communication
Foetal and child brain development
Precursors of eicosanoids (local hormones)

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9
Q

Examples of skin indicators of EFA requirements

A 
Dry, flaky, scaly skin
Chapped lips
Delayed wound healing
Acne
Eczema
Psoriasis
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10
Q

Examples of nail indicators of EFA requirements

A

Dry, brittle cuticles

Red, swollen cuticles

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11
Q

Examples of hair indicators of EFA requirements

A

Dry, oily
Split ends
Alopecia

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12
Q

Examples of endocrine indicators of EFA requirements

A

Weight imbalances
PMS
Painful menstrual cramps
Sore breasts

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13
Q

Examples of reproductive indicators of EFA requirements

A

Infertility
Impotence
Repeated miscarriages
Ovarian cysts

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14
Q

Examples of circulatory indicators of EFA requirements

A

Frequent nosebleeds
Bleeding gums
Easy bruising
Delayed recovery from exercise

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15
Q

Examples of MSK indicators of EFA requirements

A

Chronic joint pain
Arthritis
Delayed recovery from injuries

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16
Q

Examples of neurological indicators of EFA requirements

A 
Dementia
AZD
Irritability
Nervousness
Tingling arms/legs
CFS/ME
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17
Q

Sources of alpha-linolenic acid (O3)

A 
Flaxseeds
Chia seeds
Hemp seeds
Dark leafy greens
Pumpkin seeds
Walnuts
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18
Q

Therapeutic uses of ALA (CAN)

A

CV disease
Anti-inflammatory
Neurological health

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19
Q

What are the specific therapeutic uses of ALA in CV disease?

A 
Reduces risk of myocardial infarctions
Reduces C-reactive protein levels
Anti-arrhythmic effect
Anti-hypertensive
Lowers LDL cholesterol
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20
Q

What are the specific therapeutic uses of ALA as an anti-inflammatory?

A

IBD
Asthma
AI conditions
(dependent on EPA/DHA conversion from ALA)

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21
Q

What are the specific therapeutic uses of ALA in neurological health?

A

Strokes

Depression

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22
Q

What interactions does ALA have with blood thinning meds?

A

May increase the effects of anti-coagulants

e.g. warfarin, aspirin

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23
Q

What interactions does ALA have with cholesterol lowering drugs?

A

May have an agonist effect with combined with statins

e.g. improve the effect of

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24
Q

Sources of EPA/DHA

A

Oily fish

Marine algae

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25
What are the therapeutic uses of EPA/DHA (CANF)?
CV disease Anti-inflammatory Neurological health Foetal health
26
What are the specific therapeutic uses of EPA/DHA in CV disease?
Reduces blood triglyceride levels Lowers blood pressure Preventative against formation of atherosclerosis Reduction in myocardial infarction
27
What are the specific therapeutic uses of EPA/DHA as an anti-inflammatory?
``` Inhibits NFkB, TNF-a, IL-6 Arthritis IBD Eczema SLE ```
28
What are the specific therapeutic uses of EPA/DHA in neurological health?
Neuroprotective properties Depression ADHD AZD
29
What are the specific therapeutic uses of EPA/DHA in foetal health?
Supports foetal brain development | Pregnancy support
30
What factors determine the quality of omega fish oil?
Sustainability practices Independently tested for purity and toxins Ensure EPA/DHA content is listed on label Water extraction methods Free from carrageenan Cold-pressed Organic Extracted from echium seed oil (contains SDA)
31
How may EPA/DHA interact with anti-coagulants?
EPA may increase bleeding time | Make the effects of the drug stronger
32
How may EPA/DHA interact with aspirin?
Combining the two may be helpful in treatment of some forms of coronary heart disease
33
How may EPA/DHA interact with diabetes medication?
Fish oils may lower blood glucose levels | Make the effects of the drug stronger
34
How may EPA/DHA interact with blood pressure medication?
DHA may lower blood pressure
35
Sources of linoleic acid (LA)
Safflower oil Sunflower oil Corn oil
36
Sources of GLA
Borage oil EPO Blackcurrant seed oil
37
What are the therapeutic uses of GLA?
RA Eczema ADHD
38
How specifically does GLA help with RA?
Reduction in NFkB activity | Reduced joint pain, swelling, morning stiffness
39
How does GLA help with eczema?
Reduced inflammation | Improves skin conditions
40
How does GLA help with ADHD?
Improves attention and impulsivity
41
Which EFAs is EPO abundant in?
LA | GLA
42
What are the therapeutic uses of EPO?
PMS Cyclical mastalgia Female fertility
43
How does EPO support PMS?
GLA is a precursor to PG1 | which inhibits prolactin
44
How does EPO support cyclical mastalgia?
GLA forms PG1 which inhibits the synthesis of AA metabolites
45
How does EPO support female fertility?
Increases and optimises cervical mucus to sustain sperm during conception
46
Which source of GLA shouldn't be used during pregnancy?
Borage seed oil
47
What can dosages of GLA greater than 3,000mg/day create?
Increase of AA production
48
How can GLA interact with ceftazidime?
May increase effectiveness of the antibiotic
49
How can GLA interact with chemo?
May increase treatment effects
50
How can GLA interact with cyclosporine?
May increase the immunosuppressive effects
51
How can GLA interact with NSAIDs?
NSAIDs may counteract the effects of GLA
52
How can GLA interact with phenothiazines?
May increase the risk of seizures
53
In which foods is AA predominately found?
Meat Eggs Dairy (especially when animals are raised on grain)
54
How does AA become inflammatory?
AA is metabolised by COX1 and COX2 enzymes | PG2
55
What inflammatory effects can AA/PG2 cause?
``` Fever Vascular permeability Vasodilation Pain Oedema ```
56
How does PG2 prevent excessive inflammation?
Induces 15-LOX activity that leads to the formation of lipoxins (anti-inflammatory)
57
What are eicosanoids?
Signalling molecules that act like local hormones
58
What are the functions of eicosanoids?
Inflammation (prostaglandins) Blood vessel permeability (prostaglandins) Vasoconstriction (thromboxane/leukotrienes) Blood coagulation (thromboxane) Immune cell behaviour Lipid accumulation Central nervous system signalling
59
Examples of eicosanoids
``` Prostaglandins Thromboxanes Leukotrienes Resolvins Protectins ```
60
How are fatty acids turned into eicosanoids?
Fatty acids are released from membrane phospholipids by the phospholipase 2 enzyme COX and LOX then convert them to eicosanoids
61
Which fatty acids can eicosanoids be made from?
AA EPA DGLA
62
Are eicosanoids pro or anti-inflammatory?
They can be both
63
Which fatty acid makes PG1?
DGLA
64
What are the functions of DGLA in inflammation?
Vasodilator Anti-coagulant Removes excess Na and water from body
65
Is DGLA/PG1 pro or anti-inflammatory?
Anti-inflammatory
66
Which fatty acid makes PG2?
AA
67
What are the functions of AA in inflammation?
Coagulant Promotes Na and water retention Vasoconstrictor
68
Is AA/PG2 pro or anti-inflammatory?
Pro-inflammatory
69
Which fatty acid makes PG3?
EPA
70
What are the functions of EPA in inflammation?
Weak platelet aggregating properties Prevents release of AA from cell membranes Limits PG2 production
71
Is EPA/PG3 pro or anti-inflammatory?
Anti-inflammatory
72
How do DGLA, AA and EPA work together in the inflammation process?
Eicosanoids made from AA (PG2) produces initial inflammation | This is then shut off by eicosanoids made from DGLA (PG1) and EPA (PG3)
73
What determines which PG will dominate in an inflammatory situation?
The dominant fatty acid in the cell membrane | e.g. a diet rich in AA leads to the formation of more PG2
74
Which fatty acids occupy the enzyme active sites?
The most abundant ones | highlighting importance of O3/6 balance
75
What can affect the synthesis of EPA and DHA?
Genetic variability (polymorphisms)
76
In which enzymes are polymorphisms common?
Delta-6 desaturase | Delta-5 desaturase
77
How do enzymes convert one fatty acid to another?
Desaturation | Elongation
78
What is desaturation?
Addition of a double bond between two carbon atoms
79
What is elongation?
Addition of two carbon atoms
80
What percentage of ALA is converted to EPA?
1-20%
81
Do men or women convert ALA better?
Women of reproductive age convert ALA 2.5 times better than men
82
What is the conversion chain of ALA to DHA?
``` ALA SDA ETA EPA DPA DHA ```
83
Which enzyme converts ALA to SDA?
Delta-6 desaturase
84
Which enzyme converts SDA to ETA?
Elongase
85
Which enzyme converts ETA to EPA?
Delta-5 desaturase
86
Which enzyme converts EPA to DPA?
Elongase
87
Which enzyme converts DPA to DHA?
Delta-4 desaturase
88
What are the cofactors needed to produce delta-6 desaturase?
``` B3 B6 C Mg Zn ```
89
What are the cofactors needed to produce delta-5 desaturase?
B3 C Zn
90
What are the cofactors needed to produce elongase?
B6
91
What is the conversion chain of LA to DPA?
``` LA GLA DGLA AA AdA DPA ```
92
Which enzyme is needed to convert LA to GLA?
Delta-6 desaturase
93
Which enzyme is needed to convert GLA to DGLA?
Elongase
94
Which enzyme is needed to convert DGLA to AA?
Delta-5 desaturase
95
Which enzyme is needed to convert AA to AdA?
Elongase
96
Which enzyme is needed to convert AdA to DPA?
Delta-4 desaturase
97
What can inhibit the delta-6 desaturase enzyme?
``` Mg/B6/Zn deficiency Insulin resistance Refined sugars Alcohol Stress hormones High intake of EPA/DHA Excess trans fats ```
98
What can inhibit the delta-5 desaturase enzymes?
``` Zn deficiency Insulin resistance Alcohol Stress hormones High intake of EPA/DHA Excess trans fats ```
99
What does EFA testing include?
O3 index O6:3 ratio AA:EPA ratio
100
What is the O3 index a marker for in testing?
CV risk
101
What is the O6:3 ratio a marker for in testing?
Chronic illness
102
What is the AA:EPA ratio a marker for in testing?
'Silent' inflammation
103
How can the O3 and O6 balance be addressed?
Supplementing EPA and DHA | Addressing any co-factor deficiencies needed for conversion
104
Why is cholesterol important?
Essential for the synthesis or action of: ``` Vit D and Ca metabolism Stress hormones Sex hormones Aldosterone for mineral/fluid balance Bile salts for digestion Membrane integrity Lipoprotein for triglyceride transport ```
105
How is cholesterol synthesis stimulated?
A diet rich in triglycercides
106
Where is cholesterol synthesised?
Liver | SI
107
Where is cholesterol excreted?
In stool | mostly as bile products
108
How is excretion of cholesterol increased?
Absorption of non-digestible carbs (fibre)
109
What metabolises cholesterol, meaning less reabsorption?
Gut bacteria from healthy microbiomes
110
What is more likely to affect plasma cholesterol levels?
Genetic factors | Nutritional factors
111
What does VLDL cholesterol do?
Takes triglycerides to cells
112
What does LDL cholesterol do?
Takes cholesterol from liver to cells
113
What does HDL cholesterol do?
Collects cholesterol from cells and transports back to liver
114
What other substances are carried in lipoproteins, as well as cholesterol?
CoQ10 Beta-carotene E
115
What can increases in cholesterol indicate?
An increased demand for cholesterol's anti-inflammatory function Increased need for cholesterol to repair membranes, make hormones etc
116
What is atherosclerosis?
Inflammatory disease where LDL cholesterol deposits in arterial wall and becomes oxidised
117
Does cholesterol always deposit in the arterial walls?
No | Not if there's no inflammation or injury to arterial wall
118
What is the better way of testing cholesterol?
Measuring particle size of the LDL rather than the total amount of cholesterol
119
How does LDL particle size reflect coronary risk?
Small particles = dense = 3x greater risk of coronary artery disease Large particles = more protective
120
How does HDL particle size reflect potential coronary risk?
Larger particles are more effective at removing cholesterol from blood Larger particles exert better anti-inflammatory and anti-thrombotic effects Larger particles promote nitric oxide (vasodilation)
121
What is lipoprotein (a) on a blood test?
Blood clotting agent
122
What do high levels of lipoprotein (a) indicate on a blood test?
Greater risk of coronary artery disease
123
What is Lp-PLA2 on a blood test?
Enzyme that plays a role in endothelial inflammation and atherosclerosis
124
What can raised fibrinogen levels on a blood test indicate?
Risk factor for clot formation
125
What does C-reactive protein on a blood test indicate?
Inflammatory marker
126
What do raised levels of lipid peroxides indicate on a blood test?
Oxidative damage to membranes
127
What level should serum cholesterol be in a blood test?
<5mmol/L
128
What is the optimal range for triglycerides in a blood test?
0.79-1.24 mmol/L
129
Which is more associated with obesity, diabetes and insulin resistance - LDL-P or LDL-C?
LPL-P
130
What are phospholipids?
Structural basis of all cell membranes
131
What are the different types of phospholipids?
Phosphatides Phosphatidylcholine Lecithin
132
How are phosphatides structured?
Glycerol Two long chain fatty acids A phosphate group Either inositol, choline or serine
133
What is phosphatidylcholine?
The predominant phospholipid in the body
134
Where is lecithin synthesised?
Liver
135
What are the functions of lecithin?
Fat emulsification Increases solubility of cholesterol Helps improve cognitive function (source of choline)
136
What are the therapeutic uses of phospholipids?
``` Depression Insomnia Memory Stress Insulin resistance Cognition ```
137
What is the therapeutic use of inositol?
Diabetes | improves insulin sensitivity
138
What are the therapeutic uses of phosphatidylserine?
Depression Insomnia Stress
139
What are the therapeutic uses of phosphatidylcholine?
Cognition Immunity Memory (neuro-protective)

Nutrition 1 (Semester II) (16 decks)

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