Diet And Health 1 Flashcards
Nutrition is the science of food and its components, and it plays a crucial role in maintaining optimal health.
Obesity is a global epidemic and is often associated with poor nutrition.
Obesity is associated with a higher risk of certain cancers,
such as colon cancer and post-menopausal breast cancer.
Healthy dietary habits, regular physical activity, and avoiding smoking can prevent a substantial percentage of
70 %stroke and colon cancer, 80% coronary heart disease, and 90% type 2 diabetes cases.
Ways to maintain healthy diet and health
Maintaining a healthy body weight.
b) Increasing the consumption of fruits, vegetables, legumes, and nuts.
c) Replacing unhealthy saturated and trans fats with healthier unsaturated fats.
d) Replacing refined grains with whole grains.
e) Limiting sugar and salt intake.
The study of nutrition is complex and incorporates knowledge from various disciplines
Examples of whole grains include
Examples of refined grains include
whole wheat, brown rice, oats, quinoa, and barley.
white flour, white rice, and white bread.
Human foods consist of six basic components:
carbohydrates, lipids (fats), proteins, vitamins, minerals, and water.
Carbohydrates and lipids are the main sources of energy, while_____ are are essential for growth and tissue development
proteins, vitamins, minerals, and trace elements
____ , _____&_______are necessary for metabolism and regulatory functions in the body.
Water, protein and vitamins
_____&_______provide guidelines for nutrient intake.
Recommended Dietary Allowances (RDA) and Dietary Reference Intakes (DRI)
In mid- 1800 Recommended intake was established in US due to famine and it’s goal was
In ___ year us National research council proposed RDA and it’s goal was?
The RDA aims to ensures
Achieve atlest minimal nutritional intake
1941 to achieve perfect health
adequate minimal nutrient intake for the population and is derived from Estimated Average Requirements (EAR).
Adequate Intake (AI) is approximated when there is insufficient scientific data available.
What are essential nutrients
Essential nutrients are those that the body cannot produce and must be obtained from the diet.
Dietary allowance refers to the recommended amount of specific nutrients that an individual should consume daily to meet their nutritional needs
Adequate intake of ____ is important for bowel functioning and disease prevention.
fiber
Protein provide ____ calories per gram.
four
Proteins are the building blocks of cells, tissues, and organs
The body can produce some amino acids, but ___essential amino acids must be obtained from the diet.
What are the essential once?
eight
Lysine
Leucine
Isoleucine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
“Lucky Lovers In My Pretty Town Vow.”
Caloric energy comes from three sources:
proteins, carbohydrates, and fats.
diet.
Fiber, although not an essential nutrient, is crucial for preventing certain diseases.
Water is a vital nutrient, constituting about 60% of the adult human body
What are the essential amino acids
Which additional 2 are essential to infants one is both infants and adult
Lysine
Leucine
Isoleucine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
Histamine(I.fant and adult)and cysteine
Protein can be obtained from various sources, with ____ proteins being richer in essential amino acids compared to ____
animal
cereal or vegetable sources.
Protein can be obtained from various sources, with ____ proteins being richer in essential amino acids compared to ____
Animal
Cereal & vegetables
Protein deficiency may cause
growth retardation, anemia, and swelling in children, as well as muscle wasting and weakened immunity in adults.
Consuming too much protein can be harmful and result in
waste product accumulation that is harmful to the kidneys.
The recommended daily protein intake is around ____to_____ for children and for___ to____adults, with additional protein needed for pregnant and breastfeeding women
20-35 grams
45-55 grams
Excess carbohydrates can contribute to obesity.
Common sources of carbohydrates include
cereals, fruits, and vegetables, which also provide fiber and other nutrients
Example of “Refined” carbohydrates are_____ and they contain
sugar and flour have little fiber and essential nutrients and are a significant part of Western diets
There are no specific daily requirements for carbohydrates, but consuming around ____ of carbohydrates is generally enough to prevent the breakdown of proteins and fats in the body for energy.
100 grams
Fats contain more than ____ the number of calories compared to proteins or carbohydrates.
twice
There are three types of dietary fatty acids: namely
saturated, monounsaturated, and polyunsaturated.
Saturated fats increase “ levels, while monounsaturated and polyunsaturated fats have the opposite effect.
bad cholesterol”
Animal products are rich in ___ fats, while vegetable oils are higher in ____&____ fats.
saturated
monounsaturated and polyunsaturated
The body can produce saturated and monounsaturated fats but not____
polyunsaturated fats
Daily polyunsaturated fat can be obtained from any source of fat. Because
The daily requirement for polyunsaturated fats is very small
It is important to consume fats and oils that are high in unsaturated fats and low in saturated fats to protect
the cardiovascular system
_____vitamins play key roles in the body’s metabolism.
Fourteen
These vitamins include
A, D, E, K, B1, B2, B6, B12, C, biotin, folic acid, niacin, and pantothenic acid.
The human body cannot produce most vitamins, so they must be obtained from food.
Vitamins act as _____ in metabolic processes.
cofactors
Deficiencies and toxicities of vitamins have been well-documented.
Vitamins are required in small amounts and can be obtained from different food sources.
Minerals are inorganic substances essential for the body’s proper functioning.
Minerals are divided into two categories:
electrolytes and trace elements.
Example of electrolytes
And are needed in ___ quantities and play important roles in ___,____, ___&_____
Electrolytes (sodium
, potassium
, chloride,
calcium,
magnesium
, phosphorous) are needed in larger quantities and play important roles in fluid balance, heart rhythm, and muscle and nerve function.
larger
Calcium and phosphorous are crucial . Calcium deficiency can lead to weakened bones (osteoporosis) and fractures.
for bone and teeth health.
Chloride is usually associated with _____ and its deficiency is linked to ___ deficiency.
sodium
sodium deficiency
Magnesium deficiency can result in
heart rhythm problems, but severe deficiencies are rare.
Trace elements include
iron, zinc, copper, manganese, fluoride, iodide, sulfur, molybdenum, and minor elements.
_____ is the most important trace element
Fe
is necessary for the structure of hemoglobin, which carries oxygen in the blood. Iron deficiency can cause anemia.
_____ trace element is essential for healthy tooth development, particularly in young children.
Fluoride
Anemia can cause symptoms such as .
fatigue, weakness, and other health problems
such as in women with heavy periods), can lead to anemia. & reduced Fe
Fluoride is commonly added to city water supplies to ensure people receive enough for strong and healthy teeth
Trace elements, including iron and other minerals, are generally present in sufficient amounts in a balanced diet.
Fiber in the diet plays a crucial role in the proper functioning of the
gastrointestinal system.
Insufficient dietary fiber can lead to severe
constipation and diverticular disease of the colon
Natural sources of fiber include fruits, vegetables, and cereals.
_______ is a key pathological process in cardiovascular diseases, where arteries become narrowed or blocked due to the build-up of plaque.
Atherosclerosis
Plaque is a combination of
cells and lipids (cholesterol, triglycerides, etc.)
Nutrition can influence the development of atherosclerosis by modifying factors such as ___&____&____&____ and various cells involved in plaque formation
lipoproteins, cholesterol, triglycerides, platelets,
Two major clinical conditions associated with atherosclerosis affecting the coronary arteries are
angina pectoris and coronary thrombosis (myocardial infarction or heart attack).
Angina pectoris is characterized by chest pain and discomfort that is triggered by exertion or stress, and it usually subsides with rest. The pain may radiate
To the left arm and neck
Coronary thrombosis or myocardial infarction occurs when a coronary artery is completely blocked, leading to the death of some heart muscle. It is associated with severe and prolonged chest pain.
Risk factors for coronary heart disease can be categorized as ____&____
irreversible and potentially reversible factors.
Irreversible factors include
masculine gender, increasing age, genetic factors (monogenic and polygenic disorders of lipid metabolism), and body build.
Potentially reversible factors include
cigarette smoking and dyslipidemia (abnormal low levels of cholesterol, triglycerides, low-density lipoprotein, very low-density lipoprotein, and high-density lipoprotein).
Risk factors related to heart disease: includes
Oxidisability of low-density lipoprotein
Obesity, especially when associated with high waist circumference or waist-to-hip ratio
Hypertension
Physical inactivity
Hypothyroidism (reduced thyroid function) and diabetes
Increased risk of blood clots due to enhanced platelet aggregation and haemostatic factors
High levels of homocysteine (an amino acid)
High levels of C-reactive protein (an indicator of inflammation)
Psychosocial risk factors of CHD
Low socioeconomic class
Stressful situations
Coronary-prone behavior patterns (Type A behavior)
Type A behavior is characterized by a sense of time urgency, competitiveness, ambition, and a high level of drive
Geographic risk factors: of CHD
Climate and season, particularly cold weather
Soft drinking water
The Seven Country Study conducted by ___&___Ancel Keys and colleagues contributed to the understanding of this link.
The Seven Country Study conducted by Ancel Keys and colleagues contributed to the understanding of this link.
The study analyszed?
The study analyzed food consumption patterns and their correlation with coronary heart disease (CHD) rates and mortality in seven countries.
What did the study find
The study found a strong correlation between CHD and the percentage of energy derived from saturated fat.
Total fat intake did not show a significant correlation with CHD mortality.
Among the various risk factors investigated only Cholesterol and blood pressure were the only other risk factors related to geographic variation
Weaker associations were found between CHD and the percentage of energy derived from monounsaturated and polyunsaturated fat.
The study suggests that nutrition-related factors primarily determine the likelihood of high CHD rates in different countries.
The impact of non-nutrition-related risk factors is strongly influenced by nutrition-related factors.
Ie it might not manifest with good nutrition but with poor one it always will
Lipids such as cholesterol, triacylglycerol (TAG), and phospholipids are transported in the blood plasma as ____.
lipoprotein particles
Lipoprotein particles consist of a ____ core) surrounded by a coating of _____&______
A neutral lipid core (TAG and esterified cholesterol) surrounded by a coating of phospholipids and free cholesterol.
The lipoproteins in the plasma have varying densities and sizes based on the amounts of lipids and proteins they contain.
Cholesterol is carried in smaller, denser particles called ____&_____
low-density lipoprotein (LDL) and high-density lipoprotein (HDL) cholesterol.
TAG is carried in larger, less dense particles known as _____&____
very low-density lipoprotein (VLDL) and chylomicrons.
Elevated levels of ___&____ and reduction of _____are identified as risk factors for cardiovascular disease.
LDL cholesterol and TAG, as well as reduced levels of HDL cholesterol,
TABLE
The Eskimo people of Greenland have low rates of coronary heart disease (CHD) despite consuming a high-fat diet.
Their diet consists mainly of marine foods, which are rich in ____ (specifically EPA and DHA).
n-3 fatty acids
Studies suggest that regular consumption of fish, especially oily fish, which are rich in n-3 fatty acids, may protect against CHD.
How?
N-3 fatty acids reduce platelet aggregation, which lowers the risk of cardiovascular problems.
Platelet aggregation is influenced by a balance between pro-aggregatory compounds and anti-aggregatory substances.
function of EPA and DHA
inhibit the production of pro-aggregatory compounds and facilitate the production of anti-aggregatory substances.
N-3 fatty acids may also have other beneficial effects on cardiac health such as
, arterial compliance, endothelial function, blood pressure, vascular reactivity, and inflammation.
N-6 polyunsaturated fatty acids (found in certain foods) may also reduce CHD risk by reducing platelet aggregation.
Oleic acid, another fatty acid, may inhibit platelet aggregation to a lesser extent than n-3 fatty acids.
Trans fats can cause
increase LDL cholesterol levels, decrease HDL cholesterol levels, and increase lipoprotein levels, which are risk factors for CHD.
trans-unsaturated fatty acids, which are formed through a process called (often used to increase the shelf life of certain foods
partial hydrogenation
Trans-unsaturated fatty acids is more bad than saturated
Ie Trans-unsaturated fatty acids (created through partial hydrogenation) are more atherogenic than saturated fats
In many parts of the world, trans fats have been reduced or eliminated from retail fats, spreads, and deep-fried fast foods
Deep-fried fast foods and baked goods are major sources of trans fats.
Low-density lipoproteins (LDL) are considered atherogenic when?
when the constituent lipid is oxidized.
Dietary antioxidants, such as ___, ___&___have been shown to reduce LDL oxidation in experimental studies.
beta-carotene, vitamin E, and vitamin C,
________ are produced in the body and can damage biological molecules
Reactive oxygen species (ROS)
Cells have defense systems against ROS, including
endogenous antioxidants and antioxidants derived from the diet (such as vitamins C and E, and beta-carotene).
Imbalance between oxidant production and antioxidant defense leads to oxidative stress, which plays a role in the development of atherosclerosis
Oxidized LDL & native LDL, which contributes more to atherosclerosis
Oxidized LDL is more involved in the development of atherosclerosis than native LDL, contributing to endothelial injury, inflammation, and other processes.
Lipoprotein oxidation, including LDL susceptibility to oxidation, may be influenced by the type of diet, particularly the type of fats consumed.
Antioxidant vitamins, such as vitamins ____&____are believed to slow the progression of atherosclerosis by
C and E,
blocking oxidative modification of LDL and reducing its uptake into the arterial walls.
What’s the effects of the following components
Long chain n-3 PUPA
plant sterols
Dietary fiber
Prevention of secondary CHD
LDL Cholesterol reduction
LDL cholesterol reduction
LDL cholesterol lowering effects
The concept of “functional foods” or “nutraceuticals” has emerged due to the recognition of the potential cardiovascular protective effects of non-nutrient components in foods.
What are functional food
Functional foods are those that have increased levels of bioactive compounds, either through enrichment at the source or through addition during the manufacturing process.
Bioactive compounds with suggested cardio protective effects include
peptides in milk, soy proteins and plant isoflavones, flavonoids found in tea and wine, and quercetin found in onions
dietary components with known or potential cardio protective effects are?
long-chain n-3
polyunsaturated fatty acids (PUFA),
Soy protein and soy isoflavones,
conjugated linoleic acid (CLA),
milk peptides,
plant sterols,
dietary fiber,
carotenoids,
vitamin E,
Flavonoids (e.g., quercetin), and
resveratrol
The known or putative effects of these components include prevention of cardiovascular disease, reduction of LDL cholesterol, lowering of blood pressure, reduction of endothelial inflammation, and inhibition of platelet aggregation.
How does dietary components with known or potential cardio protective function actually work?
long-chain n-3,(PUFA),Isoflavones,(CLA), = reduction of endothelial inflammation
PUFA, MUCH, = reduction in platelets aggregation
Soy protein and soy isoflavones = reduction in LDL & increase in HDL
milk peptides = reduction in blood pressure
plant sterols,
dietary fiber,
carotenoids,vitamin E,Flavonoids(e.g., quercetin) = reduction of chances of LDL to oxidation
resveratrol
