Post midterm 2 Flashcards
Describe fat soluble vitamins
-nonpolar structure.
-DEAK
-require bile from the liver for digestion
-not easily excreted
excess is stored in liver or fatty tissues
-don’t need as frequent doses
describe vit A. Where is it found?
- night vision
- healthy skin and lining of lunds and GI tract
- immune system
- regulation of hormones
- bone reshaping
found in:
- Retinol (active form of vit A). in liver, eggs, butter, milk, cheese
- Precursor for retinol called beta carotene (orange, dark greens)
describe vit D
-can be made by the body with vit D precursors: choleclciferol and ergocalciferol. These are basorbed and turned into vit D by liver and kidneys. The body only converts precursors to vit D as needed
- helps regulate blood Ca levels
- from exposing skin to sunlight. Also in butter, cream, egg yolk, fatty fish
describe vit E
-antioxidant (prevents oxidation by reacting with O2 and other compounds. Prevents damaging red and white blood cells)
sources:
- veg oil
- whole grains
- avocado
- nuts and seeds
Notstable at high temp
describe vit K
- needed for production of proteins for blood clotting
- produced by bacteria in intestines (meets half of vit K needs)
- found in liver and dark leafy greens
describe b vits (in general)
- act as coenzymes in reactions
- found in leafy greens, legumes, pork, whole grains, egg, fish, milk
function of vit b1
thiamin:
- helps nerve and muscle function
- supports nervous system
function of vit b2
riboflavin:
-promotes healthy skin and vision
function of vit b3?
niacin:
-supports skin, nervous system, digestive system
precursor of vit b3?
dietary tryptophan
function of vit b6?
pyridoxine:
- converts tryptophan to niacin (b3)
- RBC formation
- hemoglobin production
function of folate?
coenzyme in new cell formation
function of biotin
helps body make fats and glycogen
describe vit c
- ascorbic acid
- helps production of connective tissue
- protects against infection
- helps absorption of Fe and Ca
- antioxidant
sources:
-citrus, cantaloup, tomato, broccoli
2 categories of minerals and amount needed of each?
major: 100mg or more per day
trace: 100mg or less per day
what are the 3 parts of the whole grain kernel?
bran
endosperm
germ
what part of the grain do refined grains usually consist of?
endosperm
what is the milling process (grains0?
the milling process removes most of the bran and some germ (along with most of the fiber, vitamins, minerals, antioxidants, phytochemicals)
approx 75% phytochemicals (are lost during refining)
describe enrichment of grains
process of restoring nutrients by removing refined grain products during processing
what vitamins are added in enrichment to prevent deficiencies?
niacin, thiamin, riboflavin Fe were added to processed flour in 1930
folic acid added to grain and cereals in 1996
note. grain enrichment doesn’t replace most of the nutrients found in whole grains
what are 3 factors that affect nutrient stability?
- heat: vit A, B1, C, E are not heat stable
- oxygen: vit C, E, B-carotene are damaged by O2
- Water activity level: affects stability of vit A and C
ex of non-nutritive functions of vit/min
calcium as stabilizer in tofu
salt as preservative
how to reduce nutrient losses in food prep?
rise fresh foods rather than soaking
keep fods in large pieces to reduce size of surface area exposed to light, air, water
cut fruits/veg right before cooking
choose steaming over boiling
define food analog
natural or manufactured substances used in place of traditional fod products
they are designed to:
- save money
- change nutritive value of foods
- improve performance of foods
- replace foods restricted for health reasons