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
