Unit 19 Nutritional Science (Week 7) Flashcards
macronutrients:
A category of nutrients: including carbohydrates, proteins, and fats, that are present in foods in large amounts.
Carbohydrates are made up of
various collections of carbon, hydrogen, and oxygen molecules, and all carbs have a 2:1 ratio of hydrogen to oxygen. Because of their similar chemical structures, sugars, starches, and fibers are all considered carbs.
carbohydrate monosaccharides
They are also the simplest form of sugar and are usually colorless, water soluble, crystalline solids.
glucose, galactose, fructose
glucose:
Principal circulating sugar in the blood and the major energy source of the body.
fructose:
Fruit sugar.
galactose:
A sugar of the hexose class that is a constituent of lactose and many polysaccharides.
The storage form of fat made up of three
triglycerides: fatty acids and a glycerol group.
insulin:
A polypeptide hormone functioning in the regulation of the metabolism of carbohydrates and fats, especially the conversion of glucose to glycogen, which lowers the blood glucose level.
LDL cholesterol:
A molecule that is a combination of lipid and protein that transports cholesterol from the liver to the tissues of the body. Considered the bad cholesterol.
Fiber comes in two different forms:
soluble and insoluble.
Soluble fiber is found in these foods:
oats, beans and peas, nuts, barley, flax, chia, fruits—like oranges, bananas, and apples—and vegetables such as artichokes, tomatoes, and carrots.
soluble fiber:
dissolves in water and attracts water to form a gel, which slows down digestion.
Insoluble fiber is found primarily in
the structures that make up plants’ rigid cell walls. They include vegetables—such as green beans, beets, dark green leafy vegetables, fruit and root vegetable skins, whole-grain products, seeds, and nuts.
Insoluble fiber
Fiber that does not dissolve in water.
microflora:
Bacteria and microscopic algae and fungi, especially those living in a particular site or habitat.
resistant starch:
Starch and starch degradation products that escape from digestion in the small intestine of healthy individuals.
fats:
Organic compounds that are made up of carbon, hydrogen and oxygen. Fats are a source of energy in foods and are also called lipids. They come in liquid or solid form.
A compound of hydrogen, and carbon, such as any of those that are the chief components of petroleum and natural gas.
hydrocarbons:
fatty acid:
Any of a large group of monobasic acids, especially those found in animal and vegetable fats and oils.
saturated fatty acids:
Fat molecules that have no double bonds between carbon molecules because they are saturated with hydrogen molecules.
unsaturated fatty acids:
A fat or fatty acid in which there is at least one double bond within the fatty acid chain.
monosaturated fatty acids:
Fatty acids that have one double bond in the fatty acid chain with all of the remainder carbon atoms being single-bonded.
polysaturated fatty acids:
Fatty acids that contain more than one double bond in their backbone.
Dietary fat has six major roles in the body:
It provides energy (in fact, it’s the most energy-dense macronutrient).
It helps manufacture and balance hormones.
It forms our cell membranes.
It forms our brains and nervous systems.
It helps transport the fat-soluble vitamins A, D, E, and K.
It provides two essential fatty acids that the body can’t make: linoleic acid (an omega-6 fatty acid) and linolenic acid (an omega-3 fatty acid).
omega-3 fatty acids:
An unsaturated fatty acid of a kind occurring chiefly in fish oils, with three double bonds at particular positions in the hydrocarbon chain.
omega-6 fatty acids:
A family of pro-inflammatory and antiinflammatory polyunsaturated fatty acids that have in common a final carbon-carbon double bond in the n-6 position, that is, the sixth bond, counting from the methyl end.
alpha-linolenic acid (ALA):
An essential omega-3 fatty acid found in seeds, nuts, and many common vegetable oils.
Docosahexaenoic acid (DHA):
An omega-3 fatty acid that is a primary structural component of the human brain, cerebral cortex, skin, sperm, testicles, and retina.
Eicosapentaenoic acid (EPA):
A fatty acid found in fish and fish oils which is believed to lower cholesterol, especially cholesterol bound to low density lipoproteins (LDL).
proteins:
Any of a class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, collagen, etc., and as enzymes and antibodies.
amino acids:
The building blocks of protein. There are 24 amino acids, which form countless number of different proteins.
peptides:
Any member of a class of compounds of low molecular weight which yield two or more amino acids on hydrolysis. Formed by loss of water from the NH2 and COOH groups of adjacent amino acids, they are known as di-, tri-, tetra- (etc.) peptides, depending on the number of amino acids in the molecule. Peptides (“polypeptides”) form the constituent parts of proteins.
peptide chain (polypeptide chain):
A chain of amino acids joined together through peptide bonds.
micronutrients:
A chemical element or substance required in trace amounts for the normal growth and development of living organisms.
vitamins:
Organic food substances present in plants and animals, essential in small quantities for the proper functioning of every organ of the body, and for all energy production. They must be obtained through diet because they cannot be synthesized by the body.
minerals:
Solid inorganic substances of natural occurrence. 96x more minerals in the body than vitamins. As vitamins, they are necessary for life itself and combine with other basic components of food to form enzymes. Minerals are ingested through food and water.
phytates:
The principal storage form of phosphorus in many plant tissues, especially bran and seeds.
oxalates:
Any salt or ester of oxalic acid occurring in plants, especially spinach, rhubarb, and certain other vegetables and nuts. It’s capable of forming an insoluble salt with calcium and interfering with its absorption by the body.
phytonutrients:
A substance found in certain plants which is believed to be beneficial to human health and help prevent various diseases.
Phytonutrients work through various mechanisms, including:
Functioning as antioxidants Influencing hormonal function Protecting DNA from carcinogens Anti-bacterial and anti-viral properties Reducing inflammation Influence blood coagulation Inhibiting fat synthesis
hormesis:
Refers to a biphasic dose response to an environmental agent characterized by a low dose stimulation or beneficial effect and a high dose inhibitory or toxic effect.
We lose water through
respiration, sweating, and urinary and fecal output
Water makes up nearly __% of total bodyweight.
60%
water in the body has many important jobs:
a solvent, a transporter, a catalyst, a lubricant, and as a temperature regulator
As a solvent, water dissolves
proteins (including enzymes, DNA, etc.) and transfers them throughout the body.
Water also transports nutrients to
cells and carries waste products away from cells
Water lubricates
joints and even acts as a shock absorber for the eyes and spinal cord.
dehydration:
The condition resulting from the excessive loss of body water.
hyponatremia:
A condition that occurs when the level of sodium in the blood is too low.
general effects that water has in the body.:
regulates body temp moistens tissue (eyes, mouth) carries nutrients and O2 to cells protects body organs flushes wastes dissolves minerals
Vitamin B12 is
supplied by bacterial fermentation, so it’s found only in reliable amounts in animals foods. Therefore, a supplement is necessary for 100% plant-based eaters.
Vitamin D is
possible to acquire from sunlight. But if dietary sources are relied upon, it will be tough to increase intake from plant foods alone (other than sun-exposed mushrooms). Thus, a supplement will likely be useful for a 100% plant-based eater.
Iron may be of concern for women who are
menstruating and eat a plant-based diet, or for men/women who regularly donate blood and eat a 100% plant-based diet.
Calcium is
variable for plant-based eaters. If they are including plenty of greens, beans, and nuts/seeds, they will likely be okay. If not, a fortified product (such as non-dairy milks) or supplement might be required to boost intake.
Zinc is absorbed in
lower amounts from plant foods, so keep an eye on dietary intake. If frequent illness is occurring, consider a lower dose zinc supplement.
Vitamin K2 will be necessary
unless the person is eating cheese on a regular basis or they are a rare natto aficionado.
Iodine might be in
short supply if someone isn’t using iodized salt or eating sea vegetables or seafood. Plus, high amounts of raw Brassica vegetables and soy foods might compromise thyroid function when iodine intake is inadequate.
Omega-3 fats can be found in
plant foods as alphalinolenic acid (ALA). It’s just not converted very well into DHA and EPA, the usable forms in the body. Plant-based eaters should consume at least 2 grams of added ALA per day and add a DHA/EPA supplement from algae (500 mg - 1000 mg per day).
Soy is
fine, unless someone has a specific intolerance or allergy. We recommend keeping intake to 1-2 servings per day.
Fish oil is rich in DHA and EPA, two powerful omega-3 fats responsible for things like
dec inflammation, inc metabolic rate, improved fat burning, inc carb storage in muscle, better glucose and insulin tolerance, reduced blood lipids and reduced risk of platelet aggregation, cardiovascular disease, cancer, and diabetes
To improve health and reduce the risk of chronic disease,
balance out your fat intake with an ample amount of unsaturated fats and an even intake of omega-3 and omega-6 fats.
carbohydrates found in the diet:
starch, dietary fiber, sugar
Animal-based fats contain a higher ratio of unsaturated fats than plant-based oils.
FALSE
What chemical component(s) does protein contain that is not found in carbohydrates or fats?
nitrogen
What is the recommended minimum protein intake for sedentary, generally healthy individuals?
0.8g/kg of body mass
While having too little water relative to other solutes is bad, having too much water can also have severe consequences.
TRUE
For most people, drinking approximately two liters of water per day is sufficient.
TRUE
Fish oil is rich in:
DHA and EPA
Many minerals are deficient in the diet because of
mineral-poor agricultural soil, the result of intensive farming, and longterm use of chemical fertilizers and pesticides.
