Basics of Nutrition (week 1) Flashcards
Flavonoids
enhance tissue integrity
indole-3-carbinol
help prevent cancer
Lignans
compounds with possible anticancer activity that are present in the fiber component of some plants
oligosaccharides
support the growth of beneficial intestinal bacteria
sterols
lower serum cholesterol levels
hippuric acid
antibiotic
alkylresorcinols
class of phenolic lipids that can be incorporated into cell membranes
L-arginine
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.
What is nutrition?
Nutrition studies the connection between an organism and the food they eat, and the processes used to breakdown and absorb nutrients.
what are nutrients?
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
Carbohydrates
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
Glucose
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
Galactose
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.
Maltose
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.
Sucrose
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.
Lactose
combination of one glucose and one galactose. primary sugar found in milk and dairy products.
Starch
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.
Fiber
Fiber cannot be broken down by the human digestive process
Soluble Fiber
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
Insoluble Fiber
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.
Roles of Carbohydrates
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.
Glycemic Load and Glycemic Index
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.
Proteins
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.
Amino Acids
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.
Essential and Non-essential Amino Acids
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.
Roles of Protein
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
Nutrient Bioavailability
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
Protein Bioavailability
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.
Complementary proteins
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.
Lipids
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.
Fatty acids
composed of a carboxyl group, a hydro carbon chain, and a methyl group
Saturation
Saturated: all carbons are bonded to a hydrogen
Monounsaturated: one point of unsaturation
Polyunsaturated: two or more points of unsaturation
Saturated fatty acids
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.
Monounsaturated fatty acids
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.
Polyunsaturated fatty acids
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.
Quality of Dietary fats
fats from grass fed animals
pasture raised eggs
sustainably raised seafood
organic and unrefined cold pressed oils
Roles of Fats
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.
Problems with fat
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.
Polyunsaturated Fats - alpha-linolenic acid (ALA) and linolenic acid (LA
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.
Omega 3
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
Omega 3 Bioavailability
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.
Prostaglandins
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
Cholesterol
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.
How much water are we?
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.
Roles of water
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
Early signs of dehydration
thirst, fatigue, dry mouth, dark urine, muscle cramps, anxiety, cravings, headaches
Chronic sign of dehydration
heart burn, joint pain, back pain, dizziness, constipation, colitis, exhaustion
Body water content
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.
Bio-individuality of water consumption
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.
Bio-individual factors of water
- Age
- Activity level
- Environmental conditions
- Elevation
- Chronic and acute disease
- Pregnancy and lactation
- Processed food and sugar consumption
- Alcohol and caffeine intake
high-water foods
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%
Dehydrating foods
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%
Electrolytes
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.
comprehensive approach to water
- 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.
What are the three monosaccarhides?
Fructose
Galactose
Glucose
What are three disaccharides?
Sucrose
Lactose
Maltose
Triglycerides
Triglycerides, composed of three fatty acids and a glycerol backbone, are the most common lipid in the body. three fatty acid tails.
Polysaccharides
Complex carbohyd rates are known as polysaccharides
