Lecture 13: Nutrition Flashcards
How is the obesogenic state advantageous from an evolutionary perspective?
we are meant to store fat (heat, famine,etc)
lean adipose tissue
anti-inflammation
antioxidants
insulin sensitivity
angiogenesis
obese adipose tissue
inflammation
oxidative stress
insulin resistance
dysfunctional angiogenesis
helpful foods
milk, fruit, nuts and seeds, whole grains
essential nutrients: required for 5
adequate growth, repair, function, reproduction and longevity/disease prevention
What are the 6 essential nutrients?
vitamins, minerals, protein, fats, water, and carbohydrates.
vitamins and minerals (V&M)
micronutrients
Water soluble vitamins
B and C
Fat-soluble vitamins
A,D,E,K
CAN BE STORE
Vitamins benefits 7 (immune, cancer, bones, skin, protein & carbs, blood, brain)
- boosting the immune system
- helping prevent or delay certain cancers, such as prostate cancer
- strengthening teeth and bones
- aiding calcium absorption
maintaining healthy skin - helping the body metabolize proteins and carbs
- supporting healthy blood
- aiding brain and nervous system functioning
Major minerals help the body to do the following: 3
balance water levels
maintain healthy skin, hair, and nails
improve bone health
Trace minerals help with: 6 (bones, blood, immunes)
- strengthening bones
- preventing tooth decay
- aiding in blood clotting
- helping to carry oxygen
- supporting the immune system
- supporting healthy blood pressure
Protein (2) benefits (growth, cells, tissues)
- ensuring the growth and development of muscles, bones, hair, and skin
- forming antibodies, hormones, and other essential substances
serving as a fuel source for cells and tissues when needed
Healthy fat helps (9) (cell, blood, muscle, brain, V&M, hormone, immune)
- cell growth + new
- blood clotting
- reducing the risk of heart disease and type 2 diabetes
4.muscle movement
5. balance blood sugar
6. brain functioning
7. mineral and vitamin absorption
8. hormone production
9. immune function
Carbohydrates (CHO) helps (5) (immune, brain, energy, digestive)
- the immune system
- brain function
- the nervous system
- energy to perform tasks
- digestive function
Water helps (6)
- flushing toxins out
- shock absorption
- transporting nutrients
- preventing constipation
- lubrication
- hydration
2 other nutrients
Fibre and ETOH
REGULATION of Appetite 4
- Insulin from the pancreas: signals fullness
- Adipose tissue - fat cell -> leptin: signals fullness
- Stomach -> ghrelin through blood stream: signals hungry
- Nervous response -> cortisol (stress): signals hungry