Unit Assessment 1 Flashcards
1
Q
What is bio-individuality?
A
Every person has unique and specific nutritional needs.
2
Q
What factors influence epigenetics?
A
Age, stress, exercise, smoking, alcohol, toxins.
3
Q
What is epigenetics?
A
The study of how our environment and behaviors can influence how, when and where genes are turned on or off.
4
Q
How did the introduction of agriculture shape our modern food landscape and impact our relationship with food?
A
It defined a place. Prior to this most were hunters & gatherers and foraged and hunted for their food. The early settlers expected to hunt and trade with the natives for their food. But in time, they sent farmers as indentured servants (offered a free ride to the colonies and free land), seeds and livestock and thus people began establishing colonies and farming together. Farming practices helped establish a place. And in time, with the rise of cash crops agriculture became a means for profit not nourishment.
5
Q
How did the introduction of refined sugar shape our modern landscape and impact our relationship with food?
A
Prior to refined sugar, food wasn’t as sweet and if it was sweetened, it was sweetened with things like honey and syrup. In history sugar was seen as a rarity for only the rich and often used as medicine. But going into the 1700s sugar mills and plantations popped up everywhere and it became a cash crop. With a surplus of supply, it began being introduced into our foods.
6
Q
When was the industrialization period?
A
Late 1700s - Early 1800s (1760-1820)
7
Q
How did the industrialization period shape our modern landscape and impact our relationship with food?
A
During this period there was an emphasis on machines and progress. Because were no longer living in rural areas and were working in factories long hours food now had to be convenient, long lasting, etc. And in turn, people no longer grew their own food or had a direct relationship with the farmer. Several more degrees of separation from farm to consumer were added.
8
Q
Explain the “Rise of Big Food.”
A
During the late 1800s large mass production convenient food companies were founded that still exist today such as Kellogg, Post and General Mills.
9
Q
How did WWI & WWII shape our modern landscape and impact our relationship with food?
A
During this time our government asked its citizens to consume less in order to provide rations to the troops. They encouraged people to participate in things like “Meatless Mondays” and “Wheatless Wednesdays” and to conserve on meats, fats, bread etc. At this time there was no internet to fact check the consequences on the American people to make these dietary adjustments for the sake of the troops.
10
Q
Describe what was going on in relation to food in the 1970s and 1980s?
A
In the 1970s US government was pushing various claims like milk and its health benefits. Then in the 1980s brands were touting things like “low-fat” and “non-fat” claims as if fat was bad for our health.
11
Q
Describe what transpired in the 1990s that shaped our modern landscape and impact our relationship with food?
A
The more people were working including women, the further they were working from home, and the longer the hours they worked packaged, processed, and preserved foods became even more prevalent. Branded diets also arose such as “Eat Right for Your Blood Type.”
12
Q
Describe all of the modern influences today that impact our health and our relationship to food?
A
We are constantly exposed to EMFs that can affect things like our quality of sleep. We are more technology centered and spend more of our time sedentary. There are less farmers however but the population continues to grow. In some ways food is more accessible to us through things like meal delivery and grocery delivery services. More and more replica food products are being introduced such as ‘impossible burgers” and we are constantly exposed to health claims on social media that are sometimes true, sometimes false.
13
Q
What is a food security?
A
Having access to enough food for an active healthy life.
14
Q
What is nutrition security?
A
Consistent access, availability, and affordability of foods and beverages that promote well being, prevent disease, and if needed treat disease.
15
Q
What are the four pillars of food security?
A
Availability, accessibility, utilization, and stability.
16
Q
What are the five key areas that impact wellness?
A
A nutrient dense diet, sleep, stress, digestion, and blood sugar regulation.
17
Q
What is the mission of the NTA?
A
To reverse the epidemic of preventable poor health by education and empowering wellness champions in every community.
18
Q
Who founded the NTA?
A
It was founded in 1997 by Gary L. Graham as a way to treat nutrition to health care providers.
19
Q
What is nutritional therapy?
A
An approach to wellness that focuses on using scientific principals of nutrition and lifestyle choices to optimize health.
20
Q
What is our innate wisdom in regards to food?
A
Our bodies are governed by internal forces that drive us to both survive and thrive and communicate with us about what are body does and does not need.
21
Q
What were some of the early US cash crops in the 1600-1700s? Then what crops came next?
A
Virginia & Maryland = Tobacco, The Carolinas = Indigo & Rice, Deep South = Cotton. When all of these cash crops became less profitable, they turned to corn and wheat.
22
Q
What were some of the technological advancements of the early 1800s?
A
Electricity, steam engines, mechanical farm equipment, industrialized canning, pasteurization, discovery of seed oils, nation grocery chains introduced.
23
Q
What prompted the FDA to pass the “Pure Food & Drug Act” and in what year?
A
Upton Sinclair’s book “The Jungle” shed light on the need to legislate quality and safety and it passed in 1906.
24
Q
What was introduced in the late 1800s-early 1900s that affected agriculture and our food?
A
Fertilizers and insecticides such as Peruvian Guano, Paris Green, DDT
25
What is a food desert? And what is the criteria for a food desert?
A food desert is an area that has limited access to food that is plentiful, affordable, or nutritious. For urban areas with 500 or more people in which 33% of the population live 1 mile from a large grocery store. For rural areas with less than 500 people in which 33% of the population are 20 miles from the nearest large grocery store.
26
What are the five different aspects of the food system?
Production, processing, distribution, consumption, and waste.
27
What is a food swamp?
An area with a high density of establishments selling high-calorie fast food and junk food relative to healthier food.
28
What are the traditional food practices?
Fermentation, nose-to-tail, root-to-stem, soaking, sprouting, souring, and gratitude.
29
What is fermentation and provide some examples?
Fermentation is the chemical breakdown of a substance by bacteria, yeast or other microorganisms. Tempe, miso, sauerkraut, kimchi, wine, beer, vinegar, sourdough.
30
What are some of the benefits of fermentation?
Improve food safety, increase nutrient intake, limit waste, etc.
31
What is nose-to-tail and root-to-stem? Give some examples.
Making use of the byproducts of animal products, fruits and vegetables. Tripe, blood sausage or stew, fish head soup, etc.
32
What is soaking? Give an example.
Plants have protective compounds that act as defense mechanisms but they can be difficult for humans to digest and impact absorption. This technique neutralizes these compounds and make the nutrients more bio-available. Soaking beans rather than consuming raw or purchasing from a can.
33
What is souring? Give an example.
It is an enhanced form of soaking with the introduction of lactic acid or wild yeasts such as sourdough that degrades gluten or yogurt/kefir.
34
What is sprouting? What are the benefits and give an example.
Human initiated germination that reactivates a plants metabolism encouraging it to breakdown compounds for energy and growth. Increase nutrient density, digestion of these foods, etc. Example - Sprouted millet to make Indian roti.
35
What is the premise of gratitude? Give an example.
Every cell in our body is aware of our thoughts and feelings and beliefs. Native tribes thanked the gods for animals they killed.
36
What is anatomy?
The science of structure and the relationships among structures in regards to humans, animals, and other living organisms.
37
What is physiology?
The science/study of the functions of the parts of the body and how it works.
38
What is homeostasis?
The maintenance of relatively stable conditions within the body despite changes inside and outside the body.
39
What is ATP and where is it produced?
ATP or "adenosine triphosphate" is the energy currency of living organisms. It consists of a nitrogenous base (adenine), a ribose sugar, and three serially bonded phosphate groups. It is produced within the mitochondria.
40
What is pH?
One's acidity or alkalinity expressed on a scale from 0-14 based on the number of hydrogens in a solution. Stands for "power of hydrogen."
41
What is food sovereignty?
The right of peoples to healthy and culturally appropriate food produced through ecologically sounding sustainable methods and the right to define their own food and agriculture system.
42
What are the six levels of structural organization? List in order from smallest to largest.
Chemical > Cellular > Tissue > Organ > System > Organismal.
43
Describe the chemical level of structural organization?
This level includes atoms and molecules which are 2 or more atoms joined together. Necessary to sustain life. Examples include oxygen, CO2, etc.
44
Describe the cellular level of structural organization?
Molecules combine to form structures called cells that are the "building blocks of human anatomy." Examples include muscle cells, nerve cells, etc.
45
Difference of inorganic and organic compounds? Give examples of each.
Organic compounds contain carbon and include carbohydrates, proteins, and lipids. Inorganic compounds do not include carbon and an example is water.
46
Describe the tissue level of structural organization.
Tissue is a group of cells and the materials surrounding them that work together to form a particular function.
47
Describe the organ level of the structural organization.
When different types of tissues join together to form a body structure. Organs are comprised of two of more types of tissue that have a distinct shape and specific functions. Examples heart, stomach, etc.
48
Describe the system level of the structural organization.
A system consists of related organs that have a common function.
49
What are the 11 systems of the human body?
1. Integumentary 2. Muscular 3. Skeletal 4. Nervous 5. Endocrine 6. Cardiovascular 7. Lymphatic/Immune 8. Digestive 9. Respiratory 10. Urinary 11. Reproductive
50
What organs comprise the integumentary system?
Skin, hair, nails, sweat/oil glands, and sensory receptors.
51
What are the main roles of the integumentary system?
Regulates body temperature, eliminates some waste, protects the body, synthesizes vitamin D, detects sensations, stores fat/provides insulation.
52
What is the largest organ in the body?
The skin. It is also the organ most exposed to infection, disease and injury.
53
What are the 2 layers of the skin?
Epidermis - Outer thinner layer that is comprised of epithelial tissue. Dermis - The deeper thicker inner layer comprised of connective tissue. Hypodermis/Subcutaneous - Layer of the dermis consisting of blood vessels and where fat is stored.
54
What are the three glands of the integumentary system?
Sudoriferous, sebaceous, ceruminous.
55
What is the role of the sebaceous glands?
These are your oil glands that are connected to your hair follicles and secrete a substance called sebum that keeps hair and skin from drying out and helps prohibit bacterial growth.
56
What is the role of the sudoriferous glands?
These are your sweat glands that release sweat into hair follicles and onto the skin through pores.
57
What is the role of the ceruminous glands?
They are present in your external auditory canal and secrete cerumen/ear wax. This impedes the entrance of foreign bodies into the ear and protects against bacteria and fungus.
58
What are the key functions of the integumentary system?
Regulates body temperature. Protects against microbes, abrasion, heat, chemicals, etc. Is responsible for sensations such as touch, pressure, vibration, tickling, heat/cold. Plays a role in excretion and absorption. Synthesizes vitamin D from the sun.
59
What organs comprise the skeletal system?
Bones, cartigledge, joints, tendons, and ligaments.
60
What are the four different types of bone?
Short, long, flat and iregular.
61
Bone is made up of what types of tissues?
Bone (osseous), cartilage, dense connective tissue, epithelial, nervous and adipose tissue.
62
What is special about skeletal/bone tissue?
It is living tissue and continually engages in "bone remodeling" by breaking down old bone and building new.
63
What is produced inside the bone marrow?
Red blood cells.
64
What key nutrients are found in our bones?
99% of our bodies calcium and 85% of our bodies phosphorus.
65
What are the different types microscopic cells in bone tissue and what are their roles?
Osteoprogenitor cells, osteoblasts, osteocytes, and osteoclasts.
66
What are the main functions of the skeletal system?
Support the body, protect the organs, assistant in movement, mineral homeostasis, red blood cell production, and triglyceride storage.
67
What are the three types of tissue that make up the skeletal system?
Skeletal muscle tissue, cardiac muscle tissue, and smooth muscle tissue.
68
What organ comprises the muscular system?
The heart.
69
What is the difference between anabolism and catabolism?
Anabolism is the metabolic reactions in which energy is used to build large complex structures from smaller molecules and catabolism is the opposite. It is the breakdown releasing energy.
70
What are the key functions of the muscular system?
Producing body movements, stabilizing body positions, storing and moving substances within the body, producing heat.
71
What organs comprise the nervous system?
The brain, spinal cord, nerves, ganglion, eyes and ears.
72
Together with the _________ system the nervous system play the most important roles in maintaining ________?
Endocrine, homeostasis.
73
What are the two branches that comprise the nervous system? And define them.
The central nervous system that consists of the brain and spinal cord and is the source of our thoughts, emotions and memories. Our peripheral nervous system consists of all nervous tissue outside of the CNS and includes sensory and nerve receptors.
74
What are the two types of nerve receptors?
Sensory/afferent receptors convey input into the CNS and motor/efferent convey output from the CNS.
75
What is the difference between the somatic and automatic nervous system?
The somatic nervous system is responsible for voluntary muscle control. However, the automatic nervous system oversees our involuntary movements such as breathing.
76
What are the two branches of the automatic nervous system?
The sympathetic nervous system that is response for "fight or flight" responsible and the parasympathetic nervous system that is responsible for "rest and digest."
77
What are the main functions of the nervous system?
Detect external and internal stimuli, analyze sensory information and make decisions for appropriate responses, controls motor functions.
78
What are the four components of a feedback loop?
Stimulus, sensor, control, effector.
79
What organs comprise the endocrine system?
All glands that produce chemical regulators of body functions aka hormones. This includes the hypothalamus, pineal gland, pituitary gland, thyroid, parathyroid, adrenals, pancreas, ovaries, and testies.
80
What glands are the primary and secondary glands overseeing the endocrine system?
The hypothalamus oversees the whole endocrine system, by receiving feedback from the glands, assessing hormones, and maintaining homeostasis. The pituitary gland is second in command.
81
How many hormones are there of the hypothalamus and the pituitary glands.
9 and 7
82
What are the key functions of the endocrine system?
Growth and development, metabolism energy production/balance, contraction of smooth cardiac muscle tissue, reproductive and sexual activity, sleep aid through establishing circadian rhythm.
83
What mineral dose the thyroid need to form T3 and T4?
Iodine
84
Where are the adrenals located and what is the role of the adrenal glands?
The adrenals sit on top of the kidneys and they are responsible for producing hormones that maintain a variety of bodily processes, specifically the hormones aldosterone, cortisol, androgens, estrogen, epinephrine and norepinephrine.
85
What are the two components of the adrenal glands and which hormones do they produce?
The medulla which releases epinephrine and norepinephrine and the adrenal cortex that releases aldosterone and cortisol.
86
What is the thyroid and where it is located?
The thyroid is a small butterfly-shaped order in the lower neck.
87
What are the roles of the thyroid?
The thyroid plays a role in regulating metabolism and energy. It affects the rate in which we breathe, digest our food, body temperature, weight, serum levels, menstrual cycle.
88
Where is the pancreas located and what is its role?
The pancreas is located in the abdomen and it is responsible for making glucagon and insulin to maintain blood glucose levels.
89
Where is the pineal gland located and what is its role?
It is located in the brain and is responsible for synthesizing melatonin.
90
Where is the pituitary gland located and what is it responsible for?
It is located in the brain and is the size of a grape. It is response for secreting a variety of key hormones. Consists of two lobes, the anterior and posterior.
91
What are the key organs of the cardiovascular / circulatory system?
The blood, heart, and blood vessels.
92
What are the two circuits of the cardiovascular system and what do they involve?
Pulmonary - Heart & lungs. Systemic - Supply of oxygen system wide.
93
What are the different types of blood vessels?
Arteries, arterioles, capillaries, venules, and veins.
94
What are the two aspects of blood pressure?
Systolic - Top number, pressure when beating. Diastolic - Bottom number, pressure when resting.
95
What are the functions of the cardiovascular system?
Pumps blood throughout the body. Transports oxygen, nutrients, and hormones to the cells. Removes CO2 and metabolic waste. Assists with immune function by transporting white blood cells and antibodies throughout the body. Regulates blood pressure and body temperature.
96
What are the three formed elements of the blood?
Red blood cells, white blood cells (leukocytes) and platelets.
97
What other system does the cardiovascular system work with?
The lymphatic system.
98
What organs comprise the lymphatic system?
Lymphatic fluid, lymphatic vessels, spleen, thymus, lymph nodes, tonsils, and B & T cells.
99
What are some of the key functions of the lymphatic system?
Drains excess interstitial fluid, transports lipids and lipid soluble vitamins absorbed by the GI Tract to the blood, protects against disease causing microbes through immune responses.
100
What is the largest organ of the lymphatic system? And what is its role?
The spleen. Contains WBC and RBC and plays a key role in filtering the blood and releases certain immune cells.
101
What is the role of the thymus?
Secretes hormones that differentiate immune cells into specialized types of WBC.
102
What is the role of the tonsils?
Stop pathogens and bacteria from entering our blood from the food we eat and the air we breathe.
103
What are the role of the Poyer's Patches and where are they located?
The are lymph nodes in the small intestine and play a role in gut immune function as they monitor bacterial population of the small intestine.
104
What are the key organs of the immune system?
Bone marrow, spleen, thymus, lymph nodes & B & T cells.
105
What are the two types of immunity and describe each.
Innate - Defenses that are resent at birth and act against all microbes. Adaptive - Defenses that involve specific recognition of microbes once it has breached innate defenses.
106
What are some examples of innate barriers?
Hair, skin, nails mucus, coughing, tears, urine, stomach acid, enzymes, sneezing, vomiting.
107
What are the two types of cells that are apart of adaptive immunity? And what are their rolls. Also, where are they produced?
B and T cells. B cells produce antibodies and T cells kill infected cells. They are produced in bone marrow.
108
What are some internal innate defenses?
A fever. Inflammation.
109
What are the three types of innate WBC?
Phagocytes, monocytes, nk cells.
110
What are the organs of the respiratory system?
Nose, pharynx, larynx, trachea, bronchi, bronchioles, and lungs.
111
What are the key functions of the respiratory system?
The exchange of gas, intake of O2 for delivery to body cells and removal of CO2 produced by body cells as waste. Helps regulate blood pH. Contains receptors for the sense of smell. Filters air. Produces sound. Excretes small amounts of heat and water.
112
What are the two parts of the respiratory system? And what do they each include?
The upper respiratory system which includes the nose, nasal cavity, and pharynx. The lower respiratory system that includes the larynx, trachea, bronchi, and lungs.
113
What are the organs of the digestive system?
Mouth, pharynx, esophagus, stomach, small intestine, large intestine, teeth, tongue, salivary glands, liver, gall bladder, and pancreas.
114
What are the two parts of the digestive system and what do they include?
The GI Tract also known as the alimentary canal that extends from the mouth to the anus. Includes most of the digestive organs. The Accessory Digestive Organs that include all the remaining organs that include teeth, tongue, salivary glands, liver, gallbladder, and pancreas.
115
What is the microbiome?
Trillions of microorganisms that collectively make up the symbiotic community of bacteria living in our gut.
116
What are the 6 main functions of the digestive system?
1. Ingestion 2. Secretion 3. Mixing & Pulsion 4. Digestion 5. Absorption 6. Defecation.
117
What is motility?
The body's ability to relax and contract to move waste towards the anus.
118
What are the key organs of the urinary system?
The kidneys, the ureters, the bladder, and urethra.
119
What are the main functions of the urinary system?
Regulate blood volume and blood pressure. Production of the hormones Calcitriol (Vitamin D) and Erythropointin (RBC). Excretion of waste. Regulate ion levels in the blood specifically Sodium, potatssium, calcium phosphate and chloride.
120
What are the main organs of the reproductive system?
Gonads (testes), epididymis, vasdeferens, seminal vesicles, penis, prostate, scrotum. In females, gonads (ovaries), fallopian tubes, uterus, cervix, vagina, and mammary glands.
121
What are gametes?
Reproductive sex cells sperm and egg (oocytes) that carry a single sex of chromosomes until they are fertilized and form a zygote, which has two sets of chromosomes. The zygote then divides and becomes an embryo.
122
What are the main functions of the reproductive system in males?
The testes produce sperm and the male sex hormone testosterone. The ducts transport, store, and assist in the maturation of sperm. Secrete the liquid portion of semen. The penis is the passageway for urine and semen.
123
What are the main functions of the reproductive system in females?
The ovaries produce oocytes and hormones that include estrogen, progesterone, inhibit, and relaxin. Uterine tubes transport oocyte to the uterus where fertilization occurs. The uterus is the site of the implanted fertilized egg and where fetus development takes place. The mammary glands synthesize, secrete, and eject milk for the breasts.
124
What are the six life processes?
Metabolism, responsiveness, movement, growth, differentiation, and reproduction.
125
What is metabolism?
The sum of all chemical processes in the body?
126
Define responsiveness?
The body's ability to detect and respond to changes in its environment.
127
Define movement.
The motion of the wolf body, organs, cells and organelles
128
Define growth.
Increase in body size either due to size of exiting cells or the number of cells.
129
Define differentiation.
A process in which unspecialized cells become specialized cells.
130
Define reproduction.
Formation of new cells for growth, repair, replacement or the formation of a new individual.
131
What are organic compounds? Give examples.
Compounds that contain carbon and hydrogen. Examples include carbs, lipids, and protein.
132
What are inorganic compounds? Give an example.
Compounds that do not contain carbon. One example is water.
133
Define carbohydrates.
Compounds that contain CO2, O2 and H2 atoms. Most known for providing energy.
134
What are monosaccharides and give some examples?
Simple carbs that contain 6 carbon atoms and are the building blocks for more complex carbs. Some examples include glucose, fructose, and galactose.
135
Define lipids.
Lipds are organic compounds that contain CO2 and H2. They provide twice the amount of energy gram for gram and provide a role in the structure of our cell membrane and are used to produce hormones.
136
What are some examples of lipids.
Fats, steroids, and phospholipids.
137
Define protein and give some examples along with their role within the body.
An organic compound that contains O2, H2, nitrogen and sometimes sulfur. Examples include enzymes, that are the spark plugs for chemical processes and antibodies for our immune function. Proteins also create receptor sites on cell surfaces and neurotransmitters for cellular communication.
138
Define water in its relationship to the body.
Water is an inorganic compound and is the most abundant compound found in living materials. It makes up 60-70% of our body weight and 60% of the water in our bodies is found within our cells.
139
Define homeostasis.
The maintenance of relatively stable conditions within the body despite changes occurring inside and outside the body.
140
Homeostasis is mainly controlled by which two systems?
The endocrine system and the nervous system.
141
Homeostasis is maintain by many _____________.
Feedback loops.
142
Define negative feedback loops and what are the three components?
They work to reverse a variation from the set point. The three components are the receptor, the control center, and the effector.
143
What is the difference between disorder and disease?
A disorder is the abnormality structure or function. A disease is a specific term for an illness was a recognizable set of signs and symptoms.
144
Define cells and their roles in the human body.
Cells are the building blocks of the human body. They build anatomical structure, facilities growth, absorb and transport nutrients, produce energy, sites of metabolism reactions, and house genetic material.
145
Define the parts of the cell.
The plasma membrane, the cytoplasm and the nucleus.
146
What is the plasma membrane? And what are its roles.
Is the flexible outer surface of a cell that separates the internal environment of a cell from its external environment. It regulates the flow of materials in and out of the cell to maintain homeostasis and it plays a role in communication between cells. It consists of lipids and proteins, but specifically a double layer of phospholipids.
147
What is the cytoplasm?
It is the term used to describe all of the material within a cell apart from the nucleus.
148
What is cellular respiration?
The process by which turns glucose from our food from carbs into energy.
149
Provide some examples of what can damage our mitochondria and affect their function and what can support our mitochondria.
Dysfynction causes - aging, disease and inflammation, toxins/exposure, physical trauma, stress, free radicals. Support - Foods rich in antioxidants and phytonutrients. Low glycemic, low starch diet. Exercise. Reduction of toxin exposure.
150
What are the components of DNA?
Adenine, thymine, cytosine, guanine with a phosphate backbone.
151
What are genes?
Segments of DNA that code.
152
DNA is packed into?
Chromosomes.
153
What is MTHFR?
Methylenetetrahydrofolate reductase that is an enzyme that helps the body process folate and homocysteine. Its also a gene and if you have it, it means you body has trouble methylating which can impact your overall health.
154
What is methylation?
Adding a chemical structure or "methyl-group" to another substance in the body such as DNA, proteins, lipids, neurotransmitters.
155
Methylation is one of the primary __________.
Detox pathways. So if we have one of the MTHFR variants, we will have a harder time ridding the body of toxins, disease, etc.
156
What are some key forms of support for epigenetic outcomes?
Reducing inflammation, supporting gut health and detox pathways, managing stress, wide variety of nutrients.
157
What is the cytosol?
The gel-like substance that surrounds the organelles and accounts for about 55% of the total cell volume. Is made up of about 75-90% water and it is the medium of biochemical reactions within the cell.
158
What is the cytoskeleton?
A network of three different protein filaments (microfilaments, intermediate filaments, and microtubules) that help the cell maintain its shape.
159
What does the cytosol consist of?
Dissolved electrolytes, proteins, glucose and lipids.
160
What are organelles?
Specialized structures inside the cells that have characteristic shapes and specific functions.
161
What are some of the key organelles in the cell?
The Endoplasmic Reticulum, Golgi Complex, Lysosomes, Mitochondria. Nucleus.
162
What is the ER and what are the two types?
It is a network of folded membranes in the form of flatted sacs/tubules. It extends throughout the cytoplasm from the nucleus. There is rough ER and Smooth ER.
163
What are the functions of the smooth ER?
It extends from the rough ER because it lacks ribosomes and it is where fatty acids and steroids such as estrogen and testosterone are synthesized. Synthesize lipids (like cholesterol and phospholipids), metabolize carbohydrates, store and release calcium ions, and detoxify drugs and other harmful substances.
164
What are the functions of rough ER?
It extends from the nuclear envelope and appears rough as it is studded with ribosomes. Proteins are synthesized by these ribosomes and are then sent to the rough ER for processing and sorting. Known as the "factory."
165
What are lysosomes?
Membrane enclosed vesicles that contain as many as 60 digestive enzymes. It is the digestive system of the cell and transports things such of as monosaccharides, fatty acids, and amino acids into the cytosol.
166
What is the mitochondria?
It is the "powerhouse" of the cell and produces most of the body's ATP, the main energy needed to fuel biochemical activity. Cells can have up to 100 mitochondria depending on how active of cells they are.
167
What does ATP stand for?
Adenosine triphosphate.
168
What is the nucleus?
It is the central organelle of the cell. It controls and regulates the activities of the cell such as growth and metabolism. This is where the cells DNA is housed.
169
What are the four main types of tissue?
Epithelial, Connective, Muscle, Nervous.
170
Describe epithelial tissue.
Tightly packed sheets of cells that line body cavities, hollow organs, body surfaces, ducts, and glands. One side has a free surface. Examples - Skin, lining the GI Tract, respiratory system.
171
Describe connective tissue.
Protects and supports the body and its organs, binds organs together, stores energy reserves as fat and provide immunity. Examples - Blood, cartilage, bones.
172
Describe muscle tissue.
Can contract in response to stimuli to move our body. Can be under voluntary or involuntary control.
173
Describe nervous tissue.
Can detect changes inside and outside the body and transmits nerve impulses that coordinate bodily activities.
174
What are the 6 classes of nutrients?
Carbohydrates, proteins, fat (lipids), cholesterol and water.
175
Define carbohydrates.
Macronutrients that contain carbon, oxygen and hydrogen. They can be divided into simple carbs (monosaccharides) and complex carbs (disaccharides and polysaccharides).
176
What is the chemical makeup of glucose?
C6 + H12 + O6
177
List all monosaccharides.
Glucose, fructose and galactose.
178
List all the disaccharides and what comprises them.
Maltose (2 glucose molecules), sucrose (glucose + fructose), and lactose (glucose and galactose)
179
What are some examples of polysaccharides?
Starches, fiber, glycogen.
180
What are the two types of fiber?
Soluable and insoluble.
181
What is glycogen?
Long chain glucose that is found in animals not plants.
182
What is soluble fiber and provide some examples.
Can dissolve in liquid/attracts water that can soften stool and slow absorption rate. Examples include apples, pears, legumes, oats, dried apricots, dates, sweet potato, calciferous vegetables, flax, chia and psyllium husk.
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What is insoluble fiber?
Fiber that cannot be dissolved in liquid and add bulk to stool. Examples include wheat germ, bran, legumes, beans, whole grains, berries, skins of fruits and vegetables, leafy greens.
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What is nutrition?
Studies the connection between an organism and the food they eat and processes to breakdown and absorb nutrients.
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What are nutrients?
The chemical substance contained in food that are necessary to sustain life.
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What is glucose condensation?
When there is too much glucose, two glucose molecules bond via oxygen molecule and release a water molecule and then stored in our muscle or liver tissue.
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What are the roles and benefits of carbohydrates?
They provide an accessible source of fuel for energy function particularly of the brain and muscles.
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What is glycogen?
Stored energy in the liver and muscles.
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What are triglycerides?
Excess glucose converted and stored in adipose tissue.
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Define proteins.
They are the building blocks of our body giving structure to cells, tissues and organs. Enzymes are types of protein involved in digestion and energy production. Peptide hormones like insulin, glucagon, oxytocin and thyroxine are all built from a mini acids. And antibodies are a type of protein involved in immune function. They also help regulate fluid balance in the body and pH.
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What are the basic units of protein and what are they made of?
Amino acids and they are made of carbon, hydrogen, oxygen and nitrogen.
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What is an alternative energy source when there are a lack of carbs?
Protein
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What is nutrient bio-availability?
The amount of a nutrient that can be digested and absorbed by the body to be used for biological activity.
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Complete vs incomplete proteins?
Complete proteins are proteins sources that contain all of the essentially amino acids. Includes histamine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine. Usually come from high quality animal proteins. Incomplete proteins that don't include all the essential amino acids usually come from plants and must be combined to obtain all the essential amino acids.
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What are some fat/lipids?
Triglycerides, phospholipids, sterols, fatty acids, and culinary lipids.
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What are fatty acids?
Composed of a carboxyl group, a hydro-carbon chain, and a methyl-group. There are short chain fatty acids (2-4C), medium chain fatty acids (6-12C), and long chain fatty acids (14-26C).
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Lipids vary in degree of __________ ?
Saturation.
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Saturated, monounsaturated vs. polysaturated and give examples.
Saturate, all carbons are bonded to a hydrogen. Butter, ghee, lard, tallow, ducat, coconut oil, etc. Monosaturated fats have one part that is unsaturated and missing a C + H bond. Olives, avocados, almonds, hazelnuts, walnuts, macadamia nuts, and oils from these sources. Have a bend. Polysaturated have two or more points of unsaturation. Include fatty fish, nuts, seeds, egg yolks, tofu. They are highly reactive to heat and should be stored in the fridge.
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Describe some of the roles and benefits of fats?
They support function and structure within the body. They help us absorb fat soluble vitamins, they provide us energy, give flavor and satiety.
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What are non-essential fatty acids?
They cannot be produced in the body and must be obtained from food.
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Give examples of non-essential fatty acids.
Omega-3 (alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) which come from fish, pasture raised egg, grass fed meat, oysters, walnuts, chia. Omega-6 (linolenic acid) which comes from various nut, seeds and oils.
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What is cholesterol and what are its roles?
It is a waxy substances that is found in every cell in the body. It is a precursor to vitamin D and our steroid hormones, it is also a component of bile acids, neurons in the brain, provides structure to our celll membranes and it contributes to myelin sheath.
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Our body needs more _______ than any other nutrient.
Water
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We are made up of about ____% water.
60%
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What are some of the roles and benefits of water?
Maintains cell structure, lubricates tissues, cushions bones and joints, moistens oxygen, and regulates body temp. It also helps transport nutrients, facilitates chemical reactions, and enables digestion and elimination.
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What are some of the bio-individual factors that determine water need?
Age, activity level, environmental conditions, elevation, chronic illness, pregnancy, processed food and sugar consumption, and alcohol/caffeine in take.
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What are electrolytes? Give some examples.
Minerals that conduct electricity when dissolved in water. Sodium, potassium, magnesium, calcium, chloride, and phosphorus.
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What are vitamins and what are the two types of vitamins?
Vitamins are micronutrients that are organic compounds and support metabolism, immune function, and healthy hair, skin and nails. They also cannot be produced by the body and must be consumed. The two types of water soluble and fat soluble.
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What are some examples of water soluble vitamins and fat soluble vitamins?
Water soluble - Vitamin C, B Vitamins. Fat soluble - Vitamin A, D, E and K.
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What are minerals? And what are the two types.
Minerals are inorganic compound micronutrients that support bone/teeth health, nerve function and muscle function. There are macro-minerals and trace minerals.
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Give examples of macro-minerals.
Body needs 100mg or more. Calcium, sodium, potassium, chloride, phosphorus, magnesium, and sulfur.
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Give examples of trace minerals.
Iron, zinc, copper, manganese, iodine, selenium, fluoride, chromium, and molybdenum.
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List some of the body's amino acids.
L-Argenine, L_Glutamine, L-Lysine, L-Methionine, Phenylalanine, Taurine, L-Tryptophan, 5-Hydroxytryptophan, L-Tyrosine, Acetyl-L-Carnitine
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Definite DRI.
Dietary reference intakes - A set of scientifically develop reference values for nutrients. Very general.
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EAR vs RDA
EAR is the estimated average requirement. It is the daily average intake of a nutrient that meets the needs of about half of the population. (Red line on the graph). The RDA is the recommended daily allowance and is set way above the EAR to meet the needs of about 98% of the population. The NTA uses the RDA as a baseline, sees it as the minimum needed to prevent disease.
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Define AI.
The adequate intake is the amount to ensure nutritional adequacy. What is derived when there is not enough data to form an EDA.
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Define TUL.
Tolerable upper limits. Which is the minimum daily intake unlikely to case adverse health risks.
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What are the different aspects of a food label?
Sserving size, servings per container, calories, total fat, cholesterol, sodium, total carbs, protein, nutrients of concern, etc.
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What are calories? Scientific and the NTA definition.
Calorie - The unit of energy that is required to raise 1g of water by 1 degree celsius. The NTA definies it as the amount of energy a food or beverage provides the body.
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How are ingredients lists organized?
In descending order of weight except in those that make up less than 2% of the product.
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What category of ingredients must always be listed?
Common allergens.
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What types of claims on packaged foods are controlled by the FDA? And which are not?
Regulated - nutrition claims such as "good source of calcium." Non-regulated claims of structure and function such as "supports strong bones."
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How many calories per gram do each of the following provide?
Carbs = 4, Protein = 4, Alcohol = 7, and Fat = 9.
