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BCH: Blood Chemistry & Nutrition > Sources of Nutrients in Animals and Plants > Flashcards

Sources of Nutrients in Animals and Plants Flashcards

1
Q

What are the primary sources of carbohydrates in the diet?

A

Grains, fruits, vegetables, and legumes.

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2
Q

Name three animal sources of high-quality protein.

A

Eggs, chicken breast, and fish.

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3
Q

What are essential amino acids?

A

Amino acids that cannot be synthesized by the body and must be obtained from the diet.

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4
Q

How do plant proteins generally differ from animal proteins in terms of amino acid composition?

A

Plant proteins often lack one or more essential amino acids, making them incomplete.

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5
Q

Name three plant sources of protein.

A

Lentils, quinoa, and chickpeas.

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6
Q

What is a complete protein?

A

A protein that contains all nine essential amino acids in adequate proportions.

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7
Q

How can vegetarians ensure they get complete proteins in their diet?

A

By combining different plant proteins to provide all essential amino acids (e.g., rice and beans).

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8
Q

Name two examples of complementary proteins.

A

Rice and beans, hummus and pita.

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9
Q

What are the main sources of dietary lipids?

A

Animal fats, dairy products, nuts, seeds, and plant oils.

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10
Q

How do the lipid profiles of animal fats compare to plant oils?

A

Animal fats are typically higher in saturated fats, while plant oils are higher in unsaturated fats.

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11
Q

What is the primary difference between saturated and unsaturated fats?

A

Saturated fats have no double bonds between carbon atoms, while unsaturated fats have one or more double bonds.

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12
Q

Name three plant oils high in unsaturated fats.

A

Olive oil, canola oil, and flaxseed oil.

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13
Q

What are trans fats, and why are they considered unhealthy?

A

Trans fats are artificially hydrogenated oils that increase the risk of heart disease.

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14
Q

Which nutrient is found abundantly in fish oil?

A

Omega-3 fatty acids.

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15
Q

What are the health benefits of omega-3 fatty acids?

A

They reduce inflammation, lower the risk of heart disease, and support brain health.

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16
Q

Name two plant sources of omega-3 fatty acids.

A

Flaxseeds and chia seeds.

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17
Q

What is the primary role of dietary fiber in the body?

A

Dietary fiber aids in digestion, helps regulate blood sugar levels, and reduces cholesterol.

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18
Q

Name two sources of soluble fiber.

A

Oats and apples.

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19
Q

Name two sources of insoluble fiber.

A

Whole grains and vegetables.

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20
Q

What is the significance of bioavailability in nutrient absorption?

A

Bioavailability refers to the proportion of a nutrient that is absorbed and utilized by the body.

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21
Q

How does the bioavailability of iron differ between plant and animal sources?

A

Heme iron from animal sources is more readily absorbed than non-heme iron from plant sources.

22
Q

Name a plant-based source of iron.

A

Spinach.

23
Q

How can the absorption of non-heme iron be enhanced?

A

By consuming it with vitamin C-rich foods.

24
Q

What is the role of vitamin C in iron absorption?

A

Vitamin C enhances the absorption of non-heme iron by reducing it to a more absorbable form.

25
Q

Name two good dietary sources of vitamin B12.

A

Meat and dairy products.

26
Q

Why is vitamin B12 deficiency more common in vegans?

A

Vitamin B12 is primarily found in animal products.

27
Q

How can vegans ensure adequate intake of vitamin B12?

A

By consuming fortified foods or taking B12 supplements.

28
Q

Name a nutrient that is more bioavailable in animal sources than in plant sources.

A

Iron.

29
Q

What are phytochemicals, and in which type of foods are they commonly found?

A

Phytochemicals are bioactive compounds found in plants that have health benefits.

30
Q

Name two health benefits of consuming phytochemicals.

A

They can reduce inflammation and lower the risk of chronic diseases.

31
Q

What is the primary source of vitamin D?

A

Sunlight exposure and fortified foods.

32
Q

How does the vitamin D content in plant foods compare to that in animal foods?

A

Animal foods typically have higher vitamin D content than plant foods.

33
Q

Name a plant-based source of calcium.

A

Fortified plant milks and tofu.

34
Q

How can the absorption of calcium from plant sources be improved?

A

By consuming it with vitamin D or through fermentation and soaking.

35
Q

What are antinutrients, and where are they commonly found?

A

Antinutrients are compounds that interfere with nutrient absorption, commonly found in legumes and grains.

36
Q

Name an antinutrient found in legumes and its effect on nutrient absorption.

A

Phytates bind minerals such as iron and zinc, reducing their absorption.

37
Q

How can the effects of antinutrients in foods be reduced?

A

By soaking, fermenting, or cooking the foods.

38
Q

What is the difference between complete and incomplete proteins?

A

Complete proteins contain all essential amino acids, while incomplete proteins lack one or more.

39
Q

Name a food that contains all nine essential amino acids.

A

Quinoa.

40
Q

What is the primary source of dietary cholesterol?

A

Animal products such as meat, dairy, and eggs.

41
Q

How do plant sterols affect cholesterol levels in the body?

A

Plant sterols can lower cholesterol levels by blocking its absorption in the intestines.

42
Q

Name a food rich in plant sterols.

A

Nuts.

43
Q

What is the role of dietary fats in the absorption of fat-soluble vitamins?

A

Dietary fats are necessary for the absorption of vitamins A, D, E, and K.

44
Q

Name a fat-soluble vitamin and a food source rich in it.

A

Vitamin A, found in liver and carrots.

45
Q

How does the protein digestibility-corrected amino acid score (PDCAAS) measure protein quality?

A

PDCAAS measures protein quality based on amino acid content and digestibility.

46
Q

Name a high PDCAAS plant protein source.

A

Soy protein.

47
Q

What are the benefits of including a variety of protein sources in the diet?

A

It ensures a balanced intake of all essential amino acids and other nutrients.

48
Q

How do omega-6 fatty acids affect inflammation compared to omega-3 fatty acids?

A

Omega-6 fatty acids tend to promote inflammation, whereas omega-3 fatty acids are anti-inflammatory.

49
Q

Name a common dietary source of omega-6 fatty acids.

A

Sunflower oil.

50
Q

What is the significance of the ratio of omega-3 to omega-6 fatty acids in the diet?

A

A balanced ratio of omega-3 to omega-6 fatty acids is important for reducing inflammation and supporting overall health.

BCH: Blood Chemistry & Nutrition (11 decks)

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