Basics of Nutrition (week 1)

Question 1

Flavonoids

Answer 1

enhance tissue integrity

Question 2

indole-3-carbinol

Answer 2

help prevent cancer

Question 3

Lignans

Answer 3

compounds with possible anticancer activity that are present in the fiber component of some plants

Question 4

oligosaccharides

Answer 4

support the growth of beneficial intestinal bacteria

Question 5

sterols

Answer 5

lower serum cholesterol levels

Question 6

hippuric acid

Answer 6

antibiotic

Question 7

alkylresorcinols

Answer 7

class of phenolic lipids that can be incorporated into cell membranes

Question 8

L-arginine

Answer 8

amino acid that is synthesized by humans and is also present in the diet

serves as building block for protein synthesis. precursor to nitric oxide which functions as a vasodilator.

plays a role in wound healing and enhances immune function.

involved in the urea cycle, ammonia detoxification.

promotes the release of growth hormone from the pituitary.

useful in preventing or treating anal fissure, heart failure, erectile dysfunction, preeclampsia, sickle cell disease, esophageal spasm, infertility, necrotizing enterocolitis, interstitial cystitis, and raynaud’s disease.

Question 9

What is nutrition?

Answer 9

Nutrition studies the connection between an organism and the food they eat, and the processes used to breakdown and absorb nutrients.

Question 10

what are nutrients?

Answer 10

Nutrients are the chemical substances contained in food that are necessary to sustain life. They create energy, structure, and function.

Macronutrients:
-carbohydrate
-protein
-fat
-water

Micronutrients:
-vitamins
-minerals

Question 11

Carbohydrates

Answer 11

composed of carbon, hydrogen, and oxygen.

carbo (carbon) + hydrate (water)

predominantly in starchy vegetables, fruits, tubers, legumes, grains, and sweeteners.

Simple carbohydrates = the sugars = monosaccharides, which are single sugars, and disaccharides which are pairs of single sugars.
digested easily and quickly, providing immediate energy.

Complex carbohydrates = polysaccharides which are chains of single sugars and include starches and fiber.
Digested more slowly, or fiber isn’t digested at all

Question 12

Glucose

Answer 12

blood sugar. vital fuel source for the body. at least one glucose molecule willbe present in the larger di- and poly- saccharides.
fructose has the distinction of being the sweetest tasting of the simple sugars. Found in fruits, sugar cane, honey

Question 13

Galactose

Answer 13

usually found in combination with other sugars. quickly broken down and converted to glucose by the liver to be utilized for energy production. Disaccharides are composed of pairs of linked monosaccharides. At least one of these mono will be glucose.

Question 14

Maltose

Answer 14

formed from two bonded glucose molecules. not commonly found in foods (barley is an exception). primarily produced during the process of breaking down plant starches.

Question 15

Sucrose

Answer 15

composed of one glucose molecule and one fructose molecule. makes it the sweetest of the disaccharides. is it the sucrose found in sugar beets and sugar cane that is refined to make granulated sugar.

Question 16

Lactose

Answer 16

combination of one glucose and one galactose. primary sugar found in milk and dairy products.

Question 17

Starch

Answer 17

the stored form of energy found in plant foods. chemically, starch is composed of long chains of glucose molecules.

Resistant starches:
Certain starches are unable to be completely broken down in small intestines so they travel through the upper part of the digestive system intact, eventually landing in the colon where they can be fermented and metabolized by our guyt bacteria to nourish the microbiome.

resistant starch: oats, rice, beans and legumes, potatoes, and green bananas and plantains.
Heat impacts the amount of resistant starch present in food; cooking can reduce the amount of resistant starch in some foods (such as oats), while some foods need to be cooked, then cooled, to allow the original starch to reform as resistant starch.

Batch cooking foods like rice and potatoes, or cold overnight oats, is an efficient way to incorporate these into routine meals.

Note that some of the resistant starch in certain foods will be lost if reheated, so foods like potatoes would need to be used in cold preparations after cooking and cooling in order to reap this particular benefit.

Question 18

Fiber

Answer 18

Fiber cannot be broken down by the human digestive process

Question 19

Soluble Fiber

Answer 19

soluble fiber is dissolvable in liquid. as it attracts water, soluble fiber can help soften stool and slow the absorption rate of glucose.

apples and pears, legumes, oats, dried apricots, dates, sweet potato, cruciferous vegetables, flaxseed, chia seed, and psyllium husk

Question 20

Insoluble Fiber

Answer 20

insoluble fiber cannot be dissolved in liquid. insoluble fiber can add bulk to stool and help maintain regular bowel movements.

wheat germ and bran, beans and legumes, whole grains, berries, the edible skins of fruits and vegetables, and leafy greens.

Question 21

Roles of Carbohydrates

Answer 21

ENERGY

Glucose: fuel for brain and muscles

Glycogen: stored energy in liver and muscles (where excess glucose goes, why muscle mass is important)

Triglycerides: excess glucose is converted and stored in adipose tissue. aka this is how fat happens

In the absence of carbohydrates, the body will turn to the other macronutrients for energy production. The amino acids in protein can be converted to glucose, though this comes at a cost. Amino acids from dietary protein are not stored in the body as they are utilized in several key physiological functions; meaning that using protein to create glucose often relies on the breakdown of muscle tissue to fuel energy pathways. In this manner, adequate carbohydrate intake has the effect of being protein-sparing by preserving existing muscle tissue.

Question 22

Glycemic Load and Glycemic Index

Answer 22

Glycemic Index (GI) - ranks foods based on how much they increase blood sugar

Foods are ranked on a scale of 0 to 100, with 100 equating to pure glucose or white bread. This data may be a useful starting point for understanding glycemic effect, but GI values have two key limitations: GI values don’t account for how many grams of carbohydrate are found in a standard serving, and GI value alone can wrongly malign otherwise healthy foods. For example, watermelon has a relatively high GI of 72, but you would need to eat over a pound and a half of watermelon to reach the indicated sample size.

Glycemic Load (GL) - accounts for the glycemic impact of a standard serving size

Returning to our watermelon example, when adjusted for a realistic serving size, watermelon has a Glycemic Load of 4, which is considered low.

Question 23

Proteins

Answer 23

building blocks of our body, giving structure to cells, tissues, and organs.

Structurally, proteins are macromolecules made up of amino acids, the basic units of protein chains.

Question 24

Amino Acids

Answer 24

Amino acids are built of carbon, hydrogen, oxygen, and nitrogen; “amino” meaning nitrogen-containing.

The structure of a protein molecule is determined by the sequence of amino acids, which are linked together by peptide bonds. As amino acids are joined together, a polypeptide is formed, which will then be folded into a three-dimensional shape that we call a protein.

Question 25

Essential and Non-essential Amino Acids

Answer 25

The 9 essential amino acids are:
* Histidine
* Isoleucine
* Leucine
* Lysine
* Methionine
* Phenylalanine
* Threonine
* Tryptophan
* Valine

Amino acids are considered non-essential when they can be made from other amino acids. These include:
* Alanine
* Arginine*
* Asparagine
* Aspartic acid
* Cysteine*
* Glutamic acid
* Glutamine*
* Glycine*
* Proline*
* Serine
* Tyrosine*

Looking at the chart on this slide, you can see that six of these amino acids are identified as “conditionally essential*.” Though they can be created from other amino acids by the body, conversion can be inefficient during infancy, periods of rapid growth, or due to certain health conditions.

Question 26

Roles of Protein

Answer 26

Building blocks for tissues like collagen (skin), keratin (hair, nails), tissue regeneration (wound healing)

Enzymes - metabolic catalysts

Peptide Hormones - insulin, glucagon, oxytocin, thyroxine (all built from amino acids)

Immune - antibodies are a type of protein

Fluid Balance - metabolic catalysts

Energy - provides an alternate energy substrate

Question 27

Nutrient Bioavailability

Answer 27

Nutrient bioavailability refers to the amount of a nutrient that can be digested and absorbed by the body to be used for biological activity.

Influenced by:
-form of nutrient
-preparation method
-bio-individual factors

Food variability:
-growing conditions
-harvesting methods
-transit and storage
-integral variations

Question 28

Protein Bioavailability

Answer 28

Protein bioavailability refers to the amount of protein from a food source that can be digested, absorbed, and utilized by the body for various biological functions such as growth, repair, and maintenance of tissues.

Complete proteins contain:
-histidine
-isoleucine
-leucine
-lysine
-methionine
-phenylalanine
-threonine
-tryptophan
-valine

animal-based proteins such as eggs, dairy, meat, and fish are considered to be highly bioavailable due to their complete amino acid profiles and the ease with which they are digested and absorbed by the body.

Plant-based proteins, on the other hand, can be less bio-available because they may lack one or more essential amino acids or contain anti-nutrient factors that inhibit protein digestion and absorption.

nimal-based proteins are generally able to be fully broken-down during digestion, whereas plant-based proteins are less likely to be fully utilized due to some proteins being contained within fibrous structures that cannot be broken down and absorbed in the digestive tract.

Question 29

Complementary proteins

Answer 29

Nuts and seeds, legumes, grains, and vegetables may be termed as incomplete proteins, but they still contribute to daily protein intake. By regularly combining complementary proteins one can still achieve the necessary balance of essential amino acids to support health.

Classic examples of complementary plant-based proteins that together contain all essential amino acids are beans and rice, oats and peanut butter, and hummus and whole wheat pita.

Question 30

Lipids

Answer 30

Lipids
-triglycerides
-phospholipids
-sterols

Fatty acids:
-building blocks of triglycerides

Culinary lipids:
-fats and oils

Triglycerides are the most common type of lipid in the body as well as in the food we eat; rarely do we encounter free fatty acids.

Question 31

Fatty acids

Answer 31

composed of a carboxyl group, a hydro carbon chain, and a methyl group

Question 32

Saturation

Answer 32

Saturated: all carbons are bonded to a hydrogen

Monounsaturated: one point of unsaturation

Polyunsaturated: two or more points of unsaturation

Question 33

Saturated fatty acids

Answer 33

Saturated fatty acids have no double bond, or point of unsaturation, making them the most chemically stable. This class of fats is usually solid at room temperature, and their structure makes them more resistant to oxidation and least likely to become rancid, also making them smarter choices for high-heat cooking.

Saturated fats we can recommend include fats from pasture-raised animals, including butter, ghee, lard, tallow, duck fat, and schmaltz, as well as plant-based tropical oils like virgin coconut oil & sustainable palm oil.

Question 34

Monounsaturated fatty acids

Answer 34

Monounsaturated fatty acids are less stable than saturated fats due to their one double bond. This class of fats tends to be liquid at room temperature. Monounsaturated fats are safe for low temperature cooking but should not be used with higher heat. These oils should be stored away from heat and light, ideally in a dark container, to prevent oxidation and rancidity.
Examples of quality dietary fats that contain notable amounts of monounsaturated fat include olives, avocados, almonds, hazelnuts, walnuts, macadamia nuts, and each of their respective cold-pressed oils.

Question 35

Polyunsaturated fatty acids

Answer 35

Polyunsaturated fatty acids have two or more double bonds, making them highly reactive to light, heat, and oxygen. These delicate oils should not be used for cooking, and storing bottled oils and nuts and seeds in the refrigerator helps to prevent spoilage. Polyunsaturated fats can be found in fatty fish, certain nuts and seeds, egg yolks, and tofu.

Question 36

Quality of Dietary fats

Answer 36

fats from grass fed animals

pasture raised eggs

sustainably raised seafood

organic and unrefined cold pressed oils

Question 37

Roles of Fats

Answer 37

function and structure

energy

flavor and satiety

helps us absorb fat-soluble vitamins (vitamins A, D, E, and K)

A hormonal response to ingesting fat slows gastric emptying, creating a feeling of fullness in the stomach. Hormones also send messages to the brain after consuming fat, further suppressing appetite and increasing satiety.

Question 38

Problems with fat

Answer 38

If a person doesn’t have appropriate fatty acid balance, the cell membranes can lose their integrity, and as a result, the ability of the cells to transport nutrients from the external environment to their internal environment is compromised.

Fluidity or rigidity of cell membranes is determined by the composition of fatty acids from which it is made.

Too many polyunsaturated fatty acids means the cell membranes are too fluid, that things pass through too easily, and the body compensates by using cholesterol to increase the rigidity of the cell.

Conversely, if too many saturated fatty acids exist, the cell membrane becomes too rigid, and cells can’t get raw materials in and waste products out.

This demonstrates the importance of including a variety of healthy fats in the diet, as they provide the fatty acids and sterols required to build healthy cell membranes.

Question 39

Polyunsaturated Fats - alpha-linolenic acid (ALA) and linolenic acid (LA

Answer 39

alpha-linolenic acid (ALA), a polyunsaturated omega-3 fatty acid

linoleic acid (LA), a polyunsaturated omega-6 fatty acid.

These two fats are considered essential, as they cannot be produced in the body and must be obtained from food.

From ALA the body is able to synthesize two important omega-3 fatty acids, eicosapentaenoic acid (EPA), and (DHA) docosahexaenoic acid.

Likewise, LA from the diet can be converted into dihomo-gamma-linolenic acid (DGLA) and arachidonic acid (ARA), key omega-6 polyunsaturated fatty acid.

Ideally, the ratio between the omega-6s and omega-3s should be between 1:1 and 4:1.

However, many people eating a typical Western diet consume a ratio of roughly 15:1 to nearly 17:1, often attributed to the routine consumption of refined vegetable oils. Having the right ratio is critical for managing inflammation in the body, supporting healthy cells, and maintaining optimal cognitive function.

Question 40

Omega 3

Answer 40

salmon, herring, mackerel, sardines, anchovies, pasture raised eggs, grass fed beef, oysters, walnuts, chia seeds, pistachios, walnuts, pumpkin seeds, sunflower seeds, cold pressed oil, peanut butter, avocado, tofu

Question 41

Omega 3 Bioavailability

Answer 41

Alpha-linolenic acid, or ALA is the type found in plant foods, whereas DHA and EPA are found in certain fatty fish, grass- fed meats and pastured poultry and eggs, as well as in some types of marine algae.

While more plentiful in the average diet, the plant-sourced ALA must be converted by the body to the biologically active forms of omega-3, EPA and DHA.

Because this conversion rate is known to be inefficient, one cannot depend on ALA alone for adequate amounts of EPA and DHA.

Direct sources of EPA and DHA are more bioavailable, and a more effective way of ensuring optimal levels needed for health.

ALA: plant foods

DHA and EPA: fatty fish, grass fed meats, pastured poultry and eggs, marine algae.

Question 42

Prostaglandins

Answer 42

Prostaglandins are a subset of eicosanoids that regulate inflammation.

they also influence blood flow and clotting, contract and relax the muscles of the GI tract, and incite uterine contractions.

omega 3 and omega 6 fatty acids are precursors to eicosanoids, which are hormone-like signaling molecules

Question 43

Cholesterol

Answer 43

Cholesterol is a soft, waxy substance, it is found in our blood, and also in every cell in our body.

While nearly all cells in the body produce cholesterol to a small extent, the most notable sites of synthesis are the liver and small intestine.

The body produces an average of 700-1000mg of cholesterol per day, with the liver and intestine each producing roughly 10% of that total.

Cholesterol is synthesized from acetyl-CoA through a number of enzyme-driven reactions.

The rate of cholesterol synthesis is regulated internally and is directly influenced by intake of dietary cholesterol.

When one eats more cholesterol-rich foods, endogenous production will taper.
The average adult produces roughly 70-80% of the cholesterol we need on a daily basis, and for most people, dietary fats are not the major determinant of cholesterol levels in the body.

• Cholesterol is a precursor to vitamin D, which is made in our skin, triggered by the UVB rays in sunlight.
• Cholesterol is a precursor to our steroid hormones. Through a series of enzyme- driven conversions, dietary cholesterol is at the start of the pathway that results in the production of estrogen, progesterone, and testosterone.
• Cholesterol is a necessary component of bile acids, which we need in order to digest and assimilate dietary fats and the fat-soluble vitamins A, D, E, and K.
• Cholesterol is a component of neurons and other cells in the brain, working to protect nerve cells and facilitate electrical signaling. In fact, the brain contains around 20-25% of our body’s total cholesterol, the highest of any organ in the body.
• Cholesterol provides structure to our cell membranes. In this way, it helps to control membrane fluidity and aids in transportation of substances into and out of the cell.

contributes to myelin sheath. our brain has more cholesterol than any other part of our body.

Question 44

How much water are we?

Answer 44

The average human body is roughly 60% water by mass, with body fat and skeletal muscle determining individual variation (adipose tissue having very little water content).

The body can produce a very small amount of its daily water needs through metabolic processes, but the vast majority comes from the beverages and foods we consume.

Question 45

Roles of water

Answer 45

Structural roles:
-maintains cell structure and volume
-lubricates tissues
-cushions bones and joints
-moistens oxygen
-regulates body temperature

Transports nutrients and acts as a universal solvent

facilitates chemical reactions allowing ions to move and bond

enables digestion and elimination

Question 46

Early signs of dehydration

Answer 46

thirst, fatigue, dry mouth, dark urine, muscle cramps, anxiety, cravings, headaches

Question 47

Chronic sign of dehydration

Answer 47

heart burn, joint pain, back pain, dizziness, constipation, colitis, exhaustion

Question 48

Body water content

Answer 48

If the body’s water content drops by as little as 2%, early signs of dehydration occur.

A 4% loss of body water begins to impair physical performance and reduce blood pressure as the body attempts to conserve blood flow to non-vital organs.

At 7% the body loses the ability to maintain appropriate blood pressure, leading to tissue and organ damage.

A 10% loss of water leads to liver failure, resulting in death if not immediately corrected.

Question 49

Bio-individuality of water consumption

Answer 49

Water, more than any other nutrient, is a bio-individual need

the national academy of medicine recommends a range of 91-125 ounces of total water per day. which incudes all water from food and beverages.

Estimating that roughly 20% of fluid intake can be attributed to food, this leaves a suggested target of 72 to 100 ounces of water per day.

Question 50

Bio-individual factors of water

Answer 50

• Age
• Activity level
• Environmental conditions
• Elevation
• Chronic and acute disease
• Pregnancy and lactation
• Processed food and sugar consumption
• Alcohol and caffeine intake

Question 51

high-water foods

Answer 51

This list shows examples of some foods that have a water content of 80% or higher, with several fresh vegetables being over 90%.

Cucumber 95%
Celery 95%
Radishes 95%
Tomatoes 94%
Zucchini 94%
Bell peppers 93%
Watermelon 92%
Oranges 86%
Blueberries 84%

Question 52

Dehydrating foods

Answer 52

fast foods, frozen meals, salty snacks, deli meats, condiments, salad dressings. alcohol, caffeine, soda, juice

Cheddar 37%
Bread 36%
Beef jerky 23%
Crackers 4%
Cookies 4%
Cornflakes 3%
Peanut butter 2%

Question 53

Electrolytes

Answer 53

Electrolytes are essential minerals such as:
sodium
potassium
magnesium
calcium
chloride
phosphorus

They conduct electricity when dissolved in water. As electrolytes attract water, they are vital for proper hydration; when electrolytes move across a cell membrane, water follows. In this way, electrolytes help move water through the body, distributing it to cells and tissues as needed.

Several options for electrolytes exist, including trace mineral drops, electrolyte solutions, and unrefined sea salt.
* Trace mineral drops are available at many health food or supplement stores. Typically consisting of minerals such as magnesium, chloride, sodium, and potassium diluted in water, this makes for an easy addition to a canteen or large glass of water.
* Many electrolyte powders exist in the marketplace today, with different brands offering a variety of packets that can be added to drinking water.
* Quality sea salt is a simple and affordable way to add minerals to water. A pinch of unrefined salt can be dissolved into a large jar of water and consumed throughout the day. Adventurous clients can also try their hand at making sole, a concentrated salt and water solution that can be added to drinking water a teaspoon at a time.

Question 54

comprehensive approach to water

Answer 54

• Drink when you have a sensation of thirst
• Drink water until your urine is light yellow or straw colored
• Start with a target water intake based on one of the methods described earlier
• Evaluate bio-individual factors affecting water requirements and adjust as needed
• Include mineral rich foods and/or electrolytes to improve absorption
• For people routinely consuming far less than an ideal amount, increase water consumption slowly and incrementally.
• Sip water slowly throughout the day vs. drinking large quantities at once
• Drink water at the first sign of being tired, tense, anxious, feeling a headache, or having difficulty concentrating.
• Drink a glass of water upon waking, and 30 minutes before each meal.
• Drink water before and after vigorous exercise, but not too much during the workout.

Question 55

What are the three monosaccarhides?

Answer 55

Fructose
Galactose
Glucose

Question 56

What are three disaccharides?

Answer 56

Sucrose
Lactose
Maltose

Question 57

Triglycerides

Answer 57

Triglycerides, composed of three fatty acids and a glycerol backbone, are the most common lipid in the body. three fatty acid tails.

Question 58

Polysaccharides

Answer 58

Complex carbohyd rates are known as polysaccharides