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Domain 1- Food & Nutrition > Proteins > Flashcards

Proteins Flashcards

From Encyclopedia of Healing Foods

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1
Q

Most plentiful component in body after water

A

Protein

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2
Q

Proteins make up

A

hair, muscles, nails, tendons, ligaments, and other body structures

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3
Q

Proteins also function as

A

enzymes, hormones, and components of other cells such as genes

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4
Q

Human body contains between ____ and ______ unique proteins

A

30000 and 50000

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5
Q

Building blocks of proteins

A

amino acids

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6
Q

during a single day, how much protein is broken down into amino acids and reassembled into new proteins

A

about a pound of an adult’s body protein

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7
Q

Protein turnover allows us to

A

grow, heal, remodel, internally defend ourselves on a continual basis

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8
Q

Amino acids our body can’t make

A

Essential amino acids

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9
Q

RDA for protein is based on

A

bodyweight

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10
Q

RDA requirement for protein is

A

.36g per lb

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11
Q

Conditions that require more protein

A

childhood/adolesence, pregnancy, lactation, intense strength and endurance training, elderly, and some diseases such as AIDS and cancer

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12
Q

High protein diet requirements

A

.8g per lb

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13
Q

Negative effects of high protein

A

excess protein can become burden for kidney and liver

increases use of amino acids as a daily energy source, which decreases the breakdown and utilization of fat for energy = increased body fat

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14
Q

Two most common forms of protein deficiency

A

marasmus & kwashiorkor

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15
Q

Marasmus

A

mainly in infants under 1 yr old who are weaned off breastfeeding into a diet that is too few calories or too little protein

Child becomes severely underweight, weak, lethargic

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16
Q

Kwashiorkor

A

often in older children who have been weaned onto a diet high in starchy foods but a diet still too low in calories and protein

severely underweight, edema = face moon-shaped and arms and legs plump, thin discolored hair, patches of scaly skin and variable pigmentation

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17
Q

Amino acids compounds

A

compounds containing carbon, hydrogen, oxygen, nitrogen, and in some cases sulfur

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18
Q

All amino acids are made up of…

A

an acid group and an amino group attached to a carbon atom

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19
Q

Essential amino acids

A

9-10

  • arginine, *histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine
  • only essential during growth
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20
Q

Quality of a protein source depends on

A

level of essential amino acids, digestibility, and ability to be utilized by the body

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21
Q

Nonessential amino acids

A

Amino acids the body can produce itself

nonessential = not needed from foods

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22
Q

Peptide bond

A

link that connects amino group of one amino acid to the acid group or carboxyl end of another amino acid

forms a chain

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23
Q

Types of peptide bonds

A

Dipeptide- 2 amino acids

Tripeptide- 3 amino acids

Peptides- 4 to 10 amino acids

Polypeptids- greater than 10 amino acids

Proteins- very long links of amino acids (>100) and/or more than one linkage complexed together

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24
Q

Protein- peptide bonds

A

a typical protein may contain 500 or more amino acids joined by peptide bonds

each protein has its own specific number and sequence of amino acids

some smaller proteins exist as almost straight chain amino acids, but most are complex 3D pattern

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25
Q

Individual amino acids can also…

A

make certain hormones and neurotransmitters

Ex: epinephrine, serotonin, norepinephrine, thyroid hormone

can also make other substances like choline, carnitine, & nucleic acids in DNA

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26
Q

complete protein source

A

one that provides all 9 essential amino acids in adequate amounts

Ex: meat, fish, dairy, poultry

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27
Q

Incomplete plant sources

A

most plant foods, especially grains and legumes, lack one or more essential amino acids

can be combined to create complete

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28
Q

Plant based combinations for complete proteins

A

grains and legumes
grains and nuts/seeds
nuts/seeds and legumes

29
Q

Biological value

A

the proportion of the amino acids that are absorbed, retained, and used in the body

30
Q

Highest biological value protein

A

whey- natural byproduct of the cheese making process

second highest is egg

31
Q

Whey protein

A

highest biological value protein

whey protein concentrate/isolate: 110-159

Whey protein: 104

made by filtering off lactose, fats, and minerals

contains all essential and nonessential amino acids

highest concentration of glutamine and BCAAs found in nature

mostly used by bodybuilders and athletes, also used to support recovery from surgery, prevent wasting syndrome of AIDS and cancer, offset neg effects of radiation, therapy, chemotherapy

32
Q

Glutamine & BCAAs

A

critical to cellular health, muscle growth, and protein synthesis

33
Q

Eggs

A

second highest biological value protein at 100

egg protein is often the standard by which all other proteins are judged

considered to be a nearly perfect food

34
Q

Percent of protein from animal products in US vs plant sources

A

72% from animal sources, 28% from plant

of 72%- 40% from meat, fish, poultry, 18% from dairy, 4% eggs

of 28%- 18% grains, 8% fruits & veggies, 3% legumes

35
Q

Risks of high amounts of animal protein

A

linked to *heart disease, cancers, *high blood pressure, kidney disease, osteoporosis, kidney stones

*associated with increased intake of animal fats as well as animal protein

36
Q

Animal protein & cancer

A

cancer can be caused by proteins that are altered in some cooking processes such as grilling and blackening, and by action of gut bacteria on undigested protein

37
Q

Animal protein & kidneys

A

too much protein can have damaging effect

38
Q

Animal protein & osteoporosis and kidney stones

A

deal with calcium metabolism- a high protein diet increases the excretion of calcium in the urine

high protein diet a significant factor in increased number of people suffering from osteoporosis and kidney stones

39
Q

Special amino acids

A

special interest in regard to growth and development, metabolism, protection from environmental chemicals as well as variety of diseases

40
Q

Types of special amino acids

A

arginine, BCAAs, glutamine, lysine, methionine & cysteine, and taurine

41
Q

Arginine

A

role in wound healing, detoxification reactions, immune functions, and promoting secretion of several hormones including insulin and growth hormone

has a relaxing effect on blood vessels, improving blood flow

body can usually make enough even when diet is lacking, but sometimes might need supplementation

42
Q

Arginine foods

A

chocolate, peanuts, seeds, nuts like almonds & walnuts

43
Q

Arginine & cardiovascular disease

A

beneficial for angina pectoris, congestive heart failure, high blood pressure, peripheral vascular insufficiency (decreased blood flow to legs or arms) because increases nitric oxide levels

44
Q

Arginine and nitric oxide levels

A

increases

nitric oxide plays central role in regulating blood flow

arginine supplementation = increased nitric oxide = improved blood flow, reduced blood clot formation, improve blood fluidity

45
Q

Arginine & interstitial cystitis

A

symptoms similar to UTI but no infection

since nitric oxide plays role in bladder function, studies have shown arginine can be helpful, but needs more research

46
Q

Arginine and male infertility

A

effective to improve male fertility

If sperm count is less than 20 million per milliliter, arginine supplementation is less likely to be helpful

dosage of 4g a day for 3 months

47
Q

Arginine of growth hormone secretion

A

promote secretion of growth hormone by pituitary gland, responsible for stimulating muscle and skeletal growth

generally accepted as true

used to gauge whether a child or adult is releasing enough growth hormone

not effective over age 65

48
Q

BCAAs

A

leucine, isoleucine, valine

essential amino acids

maintenance of muscle tissue, preserve muscle stores of glycogen (storage form of carbs that can be converted into energy)

research on BCAA supplementation to enhance endurance performance are inconclusive

found in most high protein foods- dairy & red meat have highest amounts

49
Q

Glutamine

A

most abundant amino acid in the body

involved in more metabolic processes than any other amino acid

most abundant amino acid in the blood and free amino acid pool of skeletal muscle

stimulates the synthesis and in habits the degradation of proteins and is an energy source for muscle cell division

precursor for synthesis of amino acids, proteins, nucleotides, glutathione, and other molecules

anabolic effect on skeletal muscle

source of fuel for cells lining the intestines

proper functioning of white blood cells

high protein foods generally = high glutamine; whey & eggs are very good sources

50
Q

Glutamine & athletic performance

A

doesn’t improve performance but aids in recovery time of plasma glutamine levels

low glutamine = detrimental effect on athletic performance and muscle growth

supplements can boost levels and promote muscle protein synthesis

biggest benefit is prevention of infections

51
Q

Glutamine & immune function

A

boost immune function & fight infection

shown in endurance athletes (extreme exercise suppresses immune system) and critically ill subjects- can dramatically increase survival in very ill patients

unknown if glutamine supplementation enhances immune function in healthy people

52
Q

Glutamine & peptic ulcers

A

promotes healing of ulcers

more effective than conventional treatments such as antacids and antispasmodics

cabbage juice is high in glutamine and helps heal ulcers

53
Q

Glutamine & chemo side effects

A

help prevent mouth ulcers (stomatitis), muscle and joint pain, and suppression of the immune system in cancer patients receiving some types of chemotherapy, most notable 5-fluorouracil and paclitaxel (taxol)

54
Q

Lysine

A

essential

growth & bone development in children

calcium absorption and maintenance of the correct nitrogen balance in body

maintenance of lean body mass

production of antibodies, hormones, and enzymes

collagen formation and repair of tissue

55
Q

Lysine benefits

A

high amounts useful for patients recovering from injuries or operations

help maintain healthy blood vessels

fighting herpes infections and cold sores

*arginine triggers herpesviruses and lysine blocks effects of arginine = antiviral activity

56
Q

Lysine foods

A

high in lysine = most vegetables, legumes, fish, turkey, chicken

57
Q

Methionine and Cysteine

A

interconvertible sulfur-containing amino acids

methionine = essential

cysteine = nonessential

health of connective tissue, joints, hair, skin, nails

detoxification reactions to excrete heavy metals

reduce bladder irritation by regulating formation of ammonia in urine

Foods = meat, fish, eggs, dairy

58
Q

Methionine & SAMe

A

converted to S-adenosyl-L-methionine (SAM or SAMe)

compound involved in more than 40 biochemical reactions in body

works closely with folic acid & B12 in methylation reactions

59
Q

Methylation

A

process of adding a single carbon unit (a methyl group) to another molecule

methylation reactions critical in manufacture of brain chemicals and detox reactions

60
Q

SAMe

A

SAMe much more effective in transferring metal groups to other methyl donors

supplementation has positive results for depression, osteoarthritis, fibromyalgia, liver disorders, and migraine headaches

61
Q

Taurine

A

sulfur-containing amino acid

produced from diet (nonessential) or produced from methionine and cysteine

Different because:
1. not utilized in protein synthesis, found unbound or existing in small peptide chains

  1. structure is different because a sulfur group replaces the carboxylic acid element found in other amino acids

regulator of cellular charge, maintaining cell membrane stability

regulates heartbeat, prevent brain cell overactivity, essential to visual process

62
Q

Taurine supplementation

A

1-4g supplement per day = improve heart function in congestive heart failure, lower blood pressure, reduce seizures in people with epilepsy where drugs aren’t controlling it

Foods= highest in animal products

63
Q

Tryptophan

A

essential

starting point in creation of serotonin and melatonin

64
Q

serotonin

A

master control chemical

muscle movement, state of alertness, mental activity, ability to sleep depend on this

65
Q

melatonin

A

primary hormone in sleep regulation

determines sleep-wake cycle/circadian rhythm

secreted from pineal gland as daylight begins to decline

potent antioxidant with protective effects against many types of cancer

adults tend to produce less as age

66
Q

Tryptophan & serotonin/melatonin deficiency

A

poor diet, lack of exercise, caffeine, alcohol, stress = brain doesn’t make enough serotonin and melatonin to meet body demands

67
Q

Tryptophan metabolism

A

main determinant is balance of other amino acids in the blood stream, which is determined by food in diet

found in foods in small amounts compared to other amino acids

68
Q

Tryptophan and protein meal vs carb meal

A

high-protein meal= few hrs after, high levels of many different amino acids will compete for entry into the brain on few available transport molecules

high-carb meal= higher levels of tryptophan and lower levels of other amino acids, so tryptophan enters brain quickly and serotonin rises

same thing happens as in high-carb as when you eat foods high in tryptophan- turkey, milk, cottage cheese, chicken, eggs, red meats, soybeans, tofu, nuts (especially almonds)

Domain 1- Food & Nutrition (16 decks)

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