Lecture 3 Nutrition I Flashcards
What are the 8 essential food nutrients and their functions.
Carbohydrates, proteins and fats provide heat and energy. Protein repairs
Vitamins, minerals and water regulate body functions.
Phytonutrients support human physiology
Enzymes act as catalysts for biochemical reactions
Describe the difference between starch carbohydrates and cellulose carbohydrates.
Starches are found in foods and are digestible whereas cellulose is the structural material in plant cell walls and provides dietary fiber.
Discuss the three main categories of carbohydrates. Include the name of each unique sugar.
- Monosaccharides
Glucose, fructose, galactose
2.Disaccharides
Sucrose, maltose, lactose
3.Complex Carbohydrates
Starches and Cellulose (fibre)
List the benefits of fibre and the two varieties thereof
Increase stool bulk, lowers risk of colon cancer, diverticulitis, cardiovascular disease, type II diabetes, weight control, feeds micro flora
Two types are soluble and insoluble
Name 5 food sources of insoluble fibre
Whole grains, bran, seeds, carrots, dark leafy greens, celery, cabbage, onions, courgette
Proteins offer the following functions in the body
Tissue structure, movement, carriers, enzymes, hormones, immune defense, alternate energy source (less efficient than carbs/ fats)
Out of the 20 amino acid which 9 are essential?
Histidine, leucine, isoleucine, lysine, methionine, phenyllalanine, threonine, tryptophan, valine
In what circumstances might the non-essential amino acids become conditionally essential?
In certain ages or during diseases.
In what way do complete and incomplete proteins differ?
Complete proteins contain all 9 essential amino acids are are found in meat.
Incomplete proteins are missing one or more essential aa which is in the case of plant proteins
What two amino acids are commonly missing from plant proteins and how can this be rectified?
Lysine and methionine. A varied vegan diet will contain all necessary aa. Quinoa, buckwheat, pumpkin seeds and chia seeds contain all.
Describe 4 food combinations to ensure all essential amino acids are obtained
Legumes with nuts/ seeds
Whole grains with nuts/ seeds
Whole grains with legumes
Spiraling with grains, nuts, seeds
What are some of the downsides to eating soy
Difficult to digest
Goitrogens (compounds that decrease iodine uptake by thyroid)
What are some of the downsides of eating meat
The amino acids abundant in animal proteins like methionine are sulphuric based and can form sulphuric acid creating an acidic, pro-inflammatory environment.
Can be difficult to digest, requires lots of energy
List the fat soluble vitamins
A,D,E,K
Why are fats so important in the diet?
They produce hormones, insulate and protect, important in cell walls
Describe the three main types of fatty acids and how they are classified.
Saturated (coconut oil and butter)
Polyunsaturated fatty acids (omega 3 and 6)
Monounsaturated fatty acids (omega 7 and 9)
Distinguished according to the degree to saturation or in other words hydrogen bonding to carbon backbone.
Which two fatty acids are essential (ie cannot be made by the body)
Omega 3 and Omega 6.
What determines the stability of a fatty acid and its susceptibility to oxidation.
The number of double bonds determines its stability and how prone it is to oxidation. The presence of double bonds in a fatty acid makes it less stable and more likely to oxidize.
Which types of fats are linked to LDL cholesterol (heart disease). Do they play a greater or lesser role than sugar?
Saturated fats
Lesser role
Although coconut oil is high in saturated fat, what element makes it beneficial?
Describe three of these benefits.
The fats are mainly medicinal chain fatty acids (MCTs) which digest more easily and transported directly to liver and inverted to energy as opposed to stored as fat.
Converted to ketones-compounds that can be used for energy by cell neurons in the brain
Antimicrobial/ anifungal
What are some good sources of Omega 3 fatty acids
SMASH (salmon, mackerel,anchovies, sardines, herring)
Chia seeds, hemp seeds, flax seeds
True/ false omega 6 is more abundant in the diet.
true
How does an omega-6 abundant diet promote inflammation in the body
Excess omega 6 can inhibit conversion of omega-3 to the active compounds EPA and DHA and increases arachidonic acid (AA)
How are trans-fats created?
Through a process called hydrogenation where unsaturated fatty acids are saturated with hydrogen. This involves reacting the oils with hydrogen gas in the presence of a catalyst like nickel.
They are not safe
On a real good intake contributes to what percentage of daily water intake
20%
List 5 symptoms of dehydration
Muscle and joint pain Fatigue Headaches Back pain Constipation Dry skin Yellow urine with a stones odour Lack of urination Weight gain- thirst is often mistaken for hunger
There are __ number of vitamins that in small amounts are essential to the body for normal growth and function.
13
List 4 vitamin functions
Regulate gene expression
Support immune system
Support neurological activity
Facilitate ATP and blood cell production
What are the two main categories of vitamins and how are they absorbed?q
Fat soluble- ADEK are absorbed with fat in the small in stein the into the lymphatic capillaries and then into blood.
Water soluble- BC are absorbed in the small inset stone directly into the blood.
T/F water soluble vitamins are readily stored in the body
F, fat- soluble vitamins are easily stored. Water soluble vitamins need a constant supply in diet
Main functions and sources of Vitamin A
Visual acuity, cell division, immune and reproductive health
Liver, fish live oils, egg yolk salmon mackerel
Carotenes in carrots, sweet potato, squash need to be converted
Main Functions and Sources of Vitamin D
Calcium absorption and bone mineralization
Immune regulation
Sunlight best source, mushrooms D2, animal D3 cod liver, oil fish, egg yolk
Main Functions and Sources of Vitamin E
Anti-oxidant, immune
Sunflower seeds, almonds, pine nuts, olive oil avocado sweet potato spinach
What are signs and symptoms of vitamin e deficiency
Red blood cell destruction, easy brushing, nerve damage
Main Functions and Sources of Vitamin K
Blood clotting and bone formation (works with Vitamin D)
K1 plants, green leafy vegetables absorbed best with fat
K2 made by bacteria in intestines and in fermented foo
Probiotics can support K2 production
What are considerations of vitamin K injection for newborns
What are alternatives?
Preservatives
Not tested for mutagenicity
Synthetic chemical
Larger dose given than required
Delay cord clamping
Increase vitam K rich foods before due date and support mothers micro flora
Nettle leaf infusions
Main functions and sources of vitamin B1- Thiamine
Conversion of carbohydrates to ATP
Nerve conductor, use to produce neurotransmitters like acetylcholine
Peas, or Ganges, nuts (macadamia) pulses, sunflower seeds, whole grains, meat/ fish
Main functions and sources of vitamin B2- Riboflavin
ATP production metabolism of carbohydrates, fats and proteins
Phase I liver detoxification
Yeast, spinach salmon, mushrooms, almonds, quinoa, lentils kidney beans , organic eggs, meat
List signs and symptoms of riboflavin deficiency
Red, dry inflamed tongue with sores in the corners of the mouth
Scaly dermatitis (mouth, nose, eyes and ears)
Fatigue
Main functions and sources of vitamin B3- Niacin
ATP
Cardiovascular health lowers LDL cholesterol and vasodilates
Mushrooms, greens, salmon etc.
Main functions and sources of Vitamin B5- Pantothenic Acid
ATP Fat metabolism (useful for acne-> sebum)
Shiitake mushrooms, avocados, nuts, seeds f
Pantothenic Greek= found everywhere
Functions and Sources of Vitamin B6- Pyridoxine
GABA and dopamine production
ATP, red blood cell formation
Whole grains, greens, sunflower seeds, pistachios, walnuts, bananas, lentils, meat and fish
Vitamin B9- Folate
Works with B12
Red blood cell
Embryonic health neural tube development
Leafy greens, asparagus, avocado, Brussels spouts, legumes, citrus fruits (esp. oranges), liver
Megaloblastic anaeima is a sign of deficiency of which vitamin B?
B9- folate
Vitamin B12- Cobalamin
Red blood cell
Nervous system- myelin, serotonin, dopamine
Choline production for brain function
Supports cardiovascular health with methylation of homocysteine to mehionine
Name three vegan Vitamin B12 food sources and explain why they may be preferable to animal sources.
Chloroplast, nutritional yeast, sea vegetables, shiitake mushrooms, Lion’s mane mushrooms
Over- cultivation and eating feed rather than foraging impacts animals ability to synthesize B12 and acquiring from the soil
Sheep and cattle require cobalt to synthesize B12 which is deficient in many soils across the world
Vitamin C
Co-factor in collagen formation
Antioxidant
Lowers ldl cholesterol
Increases iron absorption by protecting iron from oxidation
How does high blood glucose inhibit Vitamin C absorption
High glucose levels complete with vitamin c as both use glucose transporters to enter cells
What are the two most notable signs of vitamin. C deficiency
Gums bleed easily
Capillaries under skin break spontaneously producing pinpoint haemorrhages
Define Minerals
Inorganic elements that originate in the earth and cannot be made by living organisms
What are the key functions of minerals
Building tissues Nerve and muscle function Thyroid health Immune Component of enzymes
What percentage of body weight is represent by minerals?
4-5%
List the 7 Macro-minerals (needed in large amounts)
Calcium, phosphorous, magnesium, potassium, sodium, chloride, sulphur
List the 11 trace minerals
Iron, zinc, iodine, selenium, manganese, molybdenum, copper, chromium, boron, fluoride, silicon
Functions and main sources of calcium
Building and preserving bone mass
Muscle contraction
Blood clotting
Cofactors for serotonin
Almonds, greens sesame seeds, sage, rye, beans, sardines, broccoli, salmon
List three main factors that inhibit calcium absorption
Low vitamin D
Law stomach acid (HCl dissolves calcium salts)
High intake of phytates and oxalates
List a few factors that increase calcium excretion
Menopause (low estrogen)
High animal-protein diets (due to urea and sulphuric acid)
High salt and caffeine intake
Functions and sources of magnesium
ATP
Lowers blood pressure, muscle relaxation
Greens, pumpkin seeds, beans, buckwheat, legumes,almonds,whole grains
Functions and sources of iron
Binds oxygen in haemoglobin
ATP production in mitochondria
Thyroid hormone synthesis and dopamine
Non-haem sources: greens, lentil pumpkin quinoa
Haem- clams, red meat, chicken, oysters, sardines
What foods/ factors affect iron absorption?
Increase- vitamin c
Decrease- phytates, calcium, tannins
List common iron deficiency signs and symptoms
Fatigue, weakness, he aches, breathless, poor resistance to cold T, pallor, nail spooing
How to optimize individual’s intake of non-haem iron
Eliminate junk food, black tea and dairy at meal times
Eat dark greens
Eat high vitamin C vegetables and fruits with meals
Eat sprouted and fermented foods to reduce phytates
Functions and sources of Zinc
Sex hormone and sperm production
T4 to T3 conversion
Taste and smell
Cell proliferation and immunity
Sesame seeds, Brazil nuts, beans, asparagus, spinach shiitake mushrooms, pumpkin seeds, eggs, oysters
What are some ways to support healthy digestion
Ensure good hydration but away from meals
Mindful eating
Zinc and B6 rich foods for gastric acid production
Fermented vegetables
Bitter herbs to increase digestive juices
Herbal teas stimulate bile production and flow- dandelion, glove artichoke, barberry, fringe tree, greater celandine
Why is snacking counteractive to good digestion.
The GIT sweeps residual material through the digestive tract through the migrating motor complex MMC and operates most effectively when there is at least a four fasting window between meals
Bacteria transported from small to large intestine which prevents small intestinal bacterial overgrowth (SIBO)
How to relieve the burden on the digestive system
Intermittent fasting leaving a 16 hour window after your evening meal
Eating smaller meals/ avoid over-eating
Minimize heavier proteins (animal and soy)
Chew thoroughly - 20X/ bite
Diaphragmatic breathing,
Sleep
Discuss the 4 food combine rules of the Hay diet
- Proteins eaten separately from starches
- neutral foods (most vegetables, fats and oils) can be eaten either with protein or starches
- sweet fruit can be eaten with starch meals (banana, figs, dates, grapes)
- acid fruit can be eaten with protein meals
The universal E numbering system is used to identify what type of foods
How are they detrimental to health?
Food additives and preservatives:
Colours E100s- liked to hyperactivity and poor concentration
Preservatives E200s- linked to asthma, allergies
Antioxidants E300s and E586
Flavour enhances E600s MSG is E621 headaches, numbness, tingling
Why should plastic wrap be avoided
Contains bisphenol A (BPA) are xenoestrogens which mimic oestrogens in the body and implicated in hormone-related diseases
