TOPIC 1 Flashcards

Question

Identify general structure and types of complex carbs

Answer 1

Oligosaccharides and polysaccharides They can be ‘larger’ in size and consist of 3 or more singular sugar units (monosaccharides) joined together to form chains The breakdown of these carbs into monosaccharides takes much longer and is dependent on the number of sugar units it is composed of. Therefore these carbs are absorbed into the bloodstream alot slower, contributing to a steady rise in blood glucose levels.

Answer 2

Complex carbs composed of 3-10 singular units. Oligo means just a few. These carbs are not relatively abundant in the diet when compared to other classifications Examples include: Raffinose

Answer 3

complex carbs which consist of more than 10 singualr sugar units. Poly means many. T these are the most abundant in foods * Starch * Resistant starch * Glycogen * Soluble and insoluble fibre

Answer 4

Simple Carbs: Monosaccharides and disaccharides are absorbed quickly, causing a rapid rise in blood glucose levels. These foods have a high glycaemic index (GI). Complex Carbs: Starches break down slowly, leading to a gradual increase in blood glucose levels and sustained energy. These foods have a low glycaemic index (GI).

Answer 5

- Oats - Legumes - Fruits - Vegetables

Answer 6

- Whole grains - Vegetables -Fruits -Legumes

Answer 7

- binds with water and partly dissolves forming a thick gel-like substance in the stomach, the gel expands providing the feeling of satiety. -slows release of food from the stomach into small intestine slowing digestion allowing for gradual absorption of nutrients. This can also help to regulate blood glucose levels, preventing the onset of type 2 diabetes - helps regulate blood sugar and cholesterol levels by binding to bile acids in the small intestine. This binding reduces the reabsorption of cholesterol into the bloodstream, lowering the risk of cholesterol buildup in artery walls, which can lead to atherosclerosis. The bound bile acids are then carried through the digestive tract and excreted as waste.

Answer 8

adds bulk to stool aiding digestion and preventing constipation. Both types of fibre are crucial for preventing heart diseases, diverticular disease and diabetes by regulating blood sugar and cholesterol levels and promoting healthy digestion

Answer 9

the most abundant lipids, both in foods and the body. Every triglyceride is composed of glycerol, which acts as a backbone to three attached fatty acid chains.

Answer 10

Has all its hydrogen atoms and contains only single bonds between carbon atoms Generally at room temperate and have a higher melting point

Answer 11

Does not contain the full amount of hydrogen atoms, due to containing at least one double bond between carbon atoms

Answer 12

contains one double bond between the carbon atoms generally liquid at room temperature and have a lower melting point than saturated fats

Answer 13

that contains more than two double bonds between the carbon atoms is a polyunsaturated fatty acid. generally liquid at room temperature and have a lower melting point than saturated fats and monounsaturated fats

Answer 14

Naturally occurring trans fatty acids have double bonds with hydrogen atoms on opposite sides of a straighter carbon chain, unlike cis fatty acids, where hydrogens are on the same side, causing a bent shape . Comparison: Trans fats are more solid at room temperature, similar to saturated fats, despite having a double bond.

Answer 15

hydrogenation therefore AKA hydrogenated fats. During hydrogenation, some or all (double bonds) are made saturated by breaking the double bonds and adding hydrogen atoms. Most often, polyunsaturated fatty acids are partially hydrogenated. the double bonds that remain after processing change configuration from cis to trans where the hydrogen atoms at the double bond are now on opposite sides of carbon chain. During complete hydrogenation, all the double bonds are broken and are saturated with hydrogen atoms. This process converts unsaturated fatty acids to saturated fatty acids. The benefit of hydrogenation is it can improve the texture of foods by making them more solid and protecting fats against oxidation, which causes these products to turn rancid.

Answer 16

Transportation and Storage of Fat-Soluble Vitamins: - Triglycerides transport and store fat-soluble vitamins (A, D, E, and K) and cholesterol. - During digestion, these molecules congregate with triglycerides, forming lipoproteins to travel through the bloodstream. - The lipoproteins deliver these nutrients to adipose tissue, where they are stored until needed. Source of Energy: -Triglycerides are the primary energy storage molecules. -When energy is needed, they break down into glycerol and fatty acids, carried via a protein (albumin) to cells requiring energy. -Triglycerides are energy-dense, providing 37kJ/g, and should make up about 30% of daily energy intake. Cushioning and Insulation of Vital Organs: -Triglycerides stored in adipose tissue act as cushioning around vital organs (visceral fat) and under the skin (subcutaneous fat). -Visceral fat protects organs and joints, while subcutaneous fat aids in thermoregulation, reducing heat loss through the skin.

Answer 17

Assist the circulatory and immune system Both essential fatty acids are useful in infant brain developments and in the reduction of LDL reducing risk of plaque build up on artery walls

Answer 18

-keeps the heart beating regularly, therefore reducing the risk of an abnormal heartbeat -Thins the blood thereby reducing the risk of clotting -Supporting immune system by reducing inflammation which contributes to chronic diseases such as rheumatoid arthritis

Answer 19

-Has been found to regulate and promote blood-clotting processes to reduce blood loss, reduce the risk of infection and regulate inflammation in response to injury or infection

Answer 20

 Oily fish (Salmon and sardines)  Flaxseed  Chia seeds  Soybean oils and spreads

Answer 21

 Sourced from oils (soybean, sunflower, cottonseed)  Seeds (sunflower sesame and pumpkin)  Nuts (walnuts, pine, Brazil, pecans)

Answer 22

Fatty acids also differ in the location of their double bond. Polyunsaturated fatty acids are identified by the position of the double bond in relation to the methyl group or omega end of the carbon chain. A polyunsaturated fatty acid with its first double bond three carbons away from the methyl end = omega-3 fatty acids fatty acid with its first double bond six carbons away from the methyl end = omega-6 fatty acid. *These fatty acids cannot be synthesised by the body and therefore must be consumed through the diet. This is why they are considered essential fatty acids*

Answer 23

is composed of a glycerol molecule and fatty acid chain like triglyceride, however, they are fused, forming rings.

Answer 24

Cholesterol is a waxy substance and is only slightly soluble in water and blood. It therefore requires transport via hydrophilic proteins and lipoproteins

Answer 25

found in animal products including meat (beef, poultry), fish, eggs and dairy (cheese).

Answer 26

carries most of the cholesterol in circulation delivering it to the body's cells. The high proportion of cholesterol can lead to the depositing of LDL on artery walls becoming entrapped and leading to the formation of plaque. This is why LDL is labelled as ‘bad’ cholesterol

Answer 27

The liver makes HDL to remove excess cholesterol form the blood and carries it back to the liver for recycling and disposal. This is why HDL is referred to as ‘good’ cholesterol. HDL contains the lowest proportion of lipids and highest quantity of proteins making it the smallest in size with the greatest lipoprotein density

Answer 28

Proteins consists of carbon, hydrogen, oxygen and NITROGEN Carbon hydrogen and nitrogen link together to form amino acids. Amino acids are the building blocks of proteins where each protein has a unique sequence of amino acids

Answer 29

Amino acids have: a central carbon atom bonded to one hydrogen atom an amino group and a carboxylic acid group. side group is the fourth attachment that distinguishes the difference between each amino acid changing size, shape and electrical charge.

Answer 30

Essential amino acids must be provided by diet as the body cannot synthesise these at all or cannot produce them in amounts sufficient for meeting the body’s requirements.

Answer 31

Non-essential amino acids can be synthesised by the body in sufficient amounts therefore it is not vital to consume through the diet

Answer 32

non-essential amino acids may become essential under certain circumstances such as illness, injury, stress or rapid growth. e.g in children, arginine is a conditionally essential amino acid for optimal growth and development and it must be provided by the diet.

Answer 33

contains all essential amino acids required by the body in the correct proportion, These proteins are considered to have high biological value.

Answer 34

Incomplete proteins are missing or have a limited supply of one or more essential amino acids and have low biological value. Therefore incomplete proteins cannot support the structural and functional roles of proteins in the body solely. The combination of incomplete proteins to obtain all essential amino acids produces a complementary protein

Answer 35

when incomplete proteins are consumed together (either in the same meal or over the day) and provide all essential AA. e.g eating beans and rice together

Answer 36

Plant sources --> generally incomplete protein due to being limited in one or more of the nine essential amino acids Plant-based protein sources have a low biological value Sources: Nuts, seeds, grains and grain products, fruits (banana, apple, grapes) vegetables (spinach cale capcisum) and legumes.

Answer 37

Animal sources --> generally. complete proteins because they contain all nine essential amino acids that the body cannot make. Have high bioavailability Sources: meats, seafood, dairy products, eggs and egg products (mayonnaise, pancakes)

Answer 38

Novel proteins: are a type of protein that does not come from sources which have dominated our diet for generations. Novel sources are based on vegetable protein and micro-organisms and are produced for soruces that are widely available but not commonly consumed. Sources: insects, algael duckweed

Answer 39

-Growing maintaining and repairing body tissue -Synthesising enzymes -Synthesising hormones -Synthesising antibodies -Providing a secondary source of energy -Regulating fluid and acid-base balance

Answer 40

According to nutrient reference values a male should consume 3.4 L and Females should consume 2.8L of water a day Water is the best source of fluid as it is 0 calories other sources --> coffee, tea, milk, juice, cordial soft drinks, energy drinks and alcoholic beverages. Consumption of these sources provides a source of water but other nutrients too. However caffeinated beverages and alcohol promote greater water loss through urine as it acts as a diuretic – especially if more than 3 cups are consumed in a day Solid food sources contribute approx. 20% of daily water intake. Most fruits and vegetables have around 90% water and most meats and cheeses contain 50% water.

Answer 41

*Water fills the space in and between the cells and helps form the structures of large molecules such as protein and glycogen *Water assists in the lubrication of joints allowing for easier movement *To aid digestion, saliva is mainly water, water binds with fibre to add bulk to stool *Acts as a solvent for minerals and vitamins amino acids and glucose then transports via the blood plasma around the body to be used in metabolic reactions à dissolving into blood stream allows the nutrients to be effectively transported around the body *Maintains blood volume. The kidney can expel or retain water. This assists in maintaining blood pressure

Answer 42

Exercise: During exercise the body’s core temperature increases stimulating the production of sweat. Sweat is mainly composed of water and electrolytes, as you exercise you continue to release more fluids, overall effecting hydration levels à hence why it is important to drink water before, during and after exercise Salt intake: Salt intake can effect hydration levels due to its role in fluid balance within the body. When more salt is consumed it increases the concentration of sodium in the blood stream. In response to this the body works to maintain balance between sodium and water by retaining more water to dilute the sodium concentration. Fluid intake: When you consume more water the kidneys excrete more urine and the urine is more dilute When you consume less water the body tries to retain the fluid making the urine more concentrated

Answer 43

- Increased blood volume - Increased blood pressure - Dry skin and mouth (decreased moisture levels) - Constipation (harder stools) - Lethargic

Answer 44

B1, B2, B3, B9, B12, C

Answer 45

Water soluble: Dissolves in water, therefore transported freely and easily in the blood Fat-soluble: Dissolve in fat/oil therefore require transport in the bloodstream via triglycerides in lipoprotein

Answer 46

Water soluble: Move directly into blood due to being able to dissolve in water Fat-soluble: Enter the lymphatic system with fats, before making their way into the blood stream

Answer 47

Water soluble: Body cannot store most of them therefore any excess quantities are excreted by the body via bodily fluids including urine, faeces, sweat, vomit etc Fat-soluble: Body stores excess in adipose tissue and the liver

Answer 48

Water soluble: Required in frequent amounts, every 1-3 days as the are not typically stored in the body and are frequently excreted Fat-soluble: Not required as frequently and can be consumed between weeks and months as the body stores these vitamins

Answer 49

Water soluble: Deficiencies are possible (hypovitaminosis) whilst excess is rare due to bodies inability to store water-soluble vitamins Fat-soluble: Since storage in body, deficiencies are less common however more likely to accumulate in body, leading to toxicity (hypervitaminosis)

Answer 50

Water soluble: Less stable and can be destroyed through processing and lost with poor storage. Can also leach into the surrounding water when these food sources are cooked Fat-soluble: More stable and less likely to be lost through processing and poor storage. Can leach into fats such as oils and butter which may be used when cooking, such as deep frying

Answer 51

Vitamins B1, B2, and B3 act as a coenzyme in the metabolism of macronutrients and release of their energy. B1, assists enzymes in the breakdown of carbohydrates for energy production B2, specifically acts as a coenzyme involved in the metabolism of carbohydrates, lipids and protein; and hence the production of energy in the form of ATP B3, acts as a coenzyme in the catabolism and anabolism of carbs, lipids and proteins. Therefore, these vitamins do not provide the body with any energy, they bind to enzymes which activate them to metabolise macronutrients which provide the body with energy

Answer 52

Wholegrain or fortified bread and cereal products, meat, poultry dark green leafy vegetables

Answer 53

-Like most other water-soluble vitamins, helps metabolise the macronutrient to produce energy. -B9 specifically metabolises amino acids (protein) and works as a coenzyme to carry out this function -Also operates as a coenzyme in the synthesis of DNA required to make new cells from growth and cell replacement - Required for the formation of red blood cells and is important during pregnancy for the growth and formation of the foetus’ neural tube

Answer 54

Green leafy vegetables, avocados, legumes

Answer 55

The neural tube fails to close resulting in the brain missing or failing to develop. This often results in miscarriage or the infant dying shortly after birth

Answer 56

Spina bifida neural tube defects are more common and is classified as the incomplete closure of the spinal cord where the signal chord produces a sac. Spina bifida can also be accompanied by degrees of paralysis, kidney disorders, curvature of the spine, muscle weakness, motor and sensory losses

Answer 57

Folate deficiency is linked to type of anaemia called megaloblastic anaemia. DNA synthesis (which requires folate) is disrupted in RBC formation when folate is deficient. Without folate, the DNA damages and destroys many of the RBC as they attempt to mature. --> Result is immature and abnormally large RBCs. --> Results in fewer but larger RBC that are unable to travel through capillaries as efficiently as normal red blood cells. Fatigue and lack of energy are main symptom

Answer 58

Found almost exclusively in foods derived from animals. One of the few water-soluble vitamins that can be stored in the body. Stored in the liver and muscles of animals --> liver, fish, poultry and other meats are a good source of B1. Cobalamin can also be found in eggs and dairy products.

Answer 59

Like folate, B12 (cobalamin) works as a coenzyme in DNA synthesis in RBC formation and metabolism of macronutrients to produce energy. Folate and B12 work together, dependent on the function of the other.

Answer 60

Pernicious Anaemia: - Deficiency in vitamin B12 is caused by poor absorption of this nutrient rather than poor intake. If B12 is not released from its protein sources appropriately in the stomach and therefore not absorbed in the small intestines in to the blood stream, pernicious anaemia can occur (which is a type of megaloblastic anaemia). Prolonged inadequate intake, can occur with a vegan diet, can result in megaloblastic anaemia. This is because Vitamin B12 is required to convert folate into its active form. Therefore, a deficiency in this vitamin slows down DNA synthesis producing large and immature RBCs, via the same processes as folate deficiency

Answer 61

Ascorbic acid

Answer 62

Vitamin C is found in most fruits and vegetables. Fruit: Kiwifruit, strawberries and citrus fruits such as oranges and limes. Vegetables: leafy vegetables like kale, spinach and broccoli

Answer 63

Important in the formation of collagen, acts as an antioxidant which defends against free radicals and enhances the absorption of iron 1. Vitamin C is important in the formation of collagen. Collagen is the main component in connective tissues and serves as the matrix on which bone and teeth form. Also abundant in tissues such as blood vessels and capillaries. Also has a functional role in the skin of healing wounds. Collagen assists in gluing separated tissues together, forming scars and therefore helping wounds heal. 2. Vitamin C acts as an antioxidant which defends against free radicals. A free radical is an unstable atom that can cause oxidative stress to cells and body tissues, this stress can cause damage to cells in the body and accelerate the aging process. Vitamin C can react with free radicals making them more stable and protecting other substances in the body from their damage. 3. Vitamin C enhances the absorption of iron from food by protecting this mineral from oxidation by free radicals. When consumed in the same meal, Vitamin C will improve the absorption of iron from digested food into the bloodstream, specifically non-haem iron from plant sources

Answer 64

Scurvy is the disease associated with deficiency of Vitamin C. Symptoms include fatigue, inflammation of the gums and feelng unwell. If deficiency progresses, symptons progress to small red or purple spots and bruising on the skin from broken and bleeding capillary blood vessels, joint pain, loosening teeth. When collagen synthesis fails, connective tissues become weak causing them to breakdown.

Answer 65

because the body can synthesise it, with the help of sunlight and from a precursor that the body makes from cholesterol. A series of reactions (via enzymes of the liver and then kidney) turn vitamin D into its active form

Answer 66

Most of the worlds population relies on natural exposure to sunlight to maintain adequate vitamin D levels because the body makes vitamin D precursor from cholesterol in our diet. When exposed to ultraviolet radiation from the sun it is converted to an active form of vitamin D. Very few foods contain Vitamin D however sources include; fortified margarines, oily fish, liver and eggs.

Answer 67

important for increasing the blood concentrations of Calcium and phosphate. Vitamin D increases the blood concentration of these minerals by enhancing their absorption from the small intestines into the blood and reducing the amount lost via urine by enhancing their reabsorption by the kidneys and enhancing their movement into the bones. Allows the bones to grow denser and stronger as they absorb and deposit these minerals.

Answer 68

Hypovitaminosis of vitamin D impairs calcium and phosphorous absorption. This can lead to rickets in children and adolescents not reaching peak bone mass, osteomalacia in adults and an earlier onset of osteoporosis in the elderly. Rickets is where the bones fail to develop properly resulting in skeletal abnormalities such as a bowed leg. Osteomalaica generally occurs in adults caused by the poor mineralisation of bones, leading to soft, flexible and brittle bones.

Answer 69

Vitamin K is a fat-soluble vitamin that comes in two forms: the main type being phylloquinone and the other type, menaquinone

Answer 70

The main form of Vitamin K, phylloquinone is found in green leafy vegetables such as kale, broccoli, spinach, cabbage and Brussels sprouts. Other forms of vitamin K are mainly produced by bacteria during fermentation in the large intestines also fermented food such as sauerkraut.

Answer 71

Vitamin K assists with normal blood clotting when. Damage occurs to a blood vessel. Vitamin K is required for the synthesis of blood clotting proteins. Therefore, an individual with a deficiency of Vitamin K, means the body cannot produce enough prothrombin and is at risk of excessive bleeding

Answer 72

Minerals are inorganic compounds that do not contain carbon. They are water-soluble and must be obtained from the diet. Minerals are not destroyed easily through poor storage and food processing like vitamins are. Minerals can be categorised as major or trace.

Answer 73

Calcium is lost from the body every day through urine. Therefore, the body requires calcium to be replaced each day through diet. Bones act as a calcium bank, offering a source of this mineral to the body if the levels of calcium in the blood drop. Calcium is most abundant in dairy products such as milk cheese and yogurt. Tofu, almonds, sesame seeds, green leafy vegetables and fortified products can supply calcium to a person who does not consume dairy products.