Vitamins, Phytochemicals (20/21)! Flashcards
During what time period was Vitamin D deficiency prominent? Why?
-Industrialization Era (1880-1920)
-smoke from coal burning absorbed UV
What disease results from vitamin D deficiency?
Rickets- bone weakness, deformation
Who was susceptible to beri beri?
Sailors who ate polished rice (husk, bran, germ removed)
What disease results from thiamin deficiency?
Beri beri- fatigue, cardiovascular, nervous, muscular, and GI complications
What disease results from niacin deficiency?
Pellagra- dermatitis (scaly skin), diarrhea, dementia (cognitive functions)
When was Pellagra prominent?
-early 1900’s
-ate corn as staple
-niacin was not easily accessible in corn
-100,000 deaths
What functions are most effected by vitamin A deficiency?
-vision: leads to childhood blindness
-GI: death from diarrhea
What is one of the first signs of vitamin A deficiency?
Night blindness
Common sources of vitamin A
1) beta-carotene (plant foods)
2) retinol (animal foods)
Foods high in beta-carotene
-deep orange fruits and vegetables
-dark green vegetables
Foods high in retinol
-animal fat products (meat, fish)
Which vitamin A derivative may be dangerous for a developing fetus?
Retinoids- acne medications
What condition is a result of iodine deficiency?
Goiter- hypothyroidism leading to weight gain, inability to tolerate cold, fatigue, intellectual disabilities in babies
Which vitamins are easily destroyed during food storage and preparation?
-water soluble (B and C)
Which vitamins (previously learned) can be toxic in high doses
-B6, niacin, C
-megadoses stress kidney
How to minimize nutrient loss:
1) refrigerate fruits/vegetables
2) minimize oxidation (reduce contact w/ air)
3) wash before cutting
4) steam or stir fry (avoid high temps for a long time)
What is the synthetic form of folate (natural)
-folic acid
What foods are naturally high in folate?
-leafy green vegetables
-legumes
-lentils
-fortified grain products
Which is more bioavailable- folate (natural) or folic acid (synthetic)
Folic acid
Implications of folate deficiency
1) reduces DNA stability (induces/accelerates carcinogenesis)
2) high homocysteine (increased heart attacks, strokes)
3) fetal health (spinal cord and brain deformities- spinal bifida, anencephaly)
Folate intake for women, and pregnant women
female: 400ug
pregnant: 600ug
What do antioxidants protect against?
-oxidative stress (caused by free radicals produced in metabolism)
Which foods neutralize free radicals
-vitamin C w/ E
-fruits, vegetables
Why is vitamin C necessary?
1) antioxidants protect against oxidative rest
2) helps form collagen, prevent bruising
3) necessary for stress reaction
4) reduce cold symptoms/severity
Bodies need of vitamin C to prevent scurvy
10mg
Excess vitamin C will cause…
-nausea, diarrhea, abdominal cramps, excessive gas
Vitamin D is necessary for…
1) bone growth
2) decreasing cancer risk
3) avoiding multiple sclerosis, rheumatoid arthritis
Time spent in the sun to receive optimal vitamin D
In the summer
-9 min
-25 min for darker pigment
Common food sources of vitamin D
-fortified dairy foods
-fortified margarine
-fish oils
-egg yolk
Who is at risk of reduced vitamin D production
1) age 70+ (production falls to 30% of original)
2) institutionalized
3) heavy sunscreen users
Daily recommended intake for adults (vitamin D):
Adults: 600 IU
70+: 800 IU
phytochemicals
-biologically active compounds in plants
-protective and antioxidant properties that are useful for human tissues
What diseases can phytochemicals protect us from?
-cancer
-heart disease
-high blood pressure
-other chronic diseases
What habit is particularly helpful for phytochemical intake?
eating a variety of foods
What causes the formation of free radicals?
-UV light
-air pollution
-inflammation
-metabolism
-ionizing radiation
-smoking
Phytochemicals w/ antioxidant activity:
- allyl sulfides (garlic, onions)
-carotenoids (carrots, tomatoes)
-flavonoids (berries)
-polyphenols (grapes, tea)
Isoflavones
-found in soy
-help reduce menopausal symptoms and osteoporosis (imitate estrogen)
Indoles
-found in broccoli and cabbage
-stimulate enzymes
-reduce risk of breast cancer
Which compound is known for protecting DNA from carcinogens?
Capsaicin, found in hot peppers
Which food prevents the adhesion of pathogens on the cell wall (physical action)?
Cranberries, will reduce the risk of urinary tract infections
Are phytochemicals entirely beneficial?
No, in large doses they may be toxic
Can you receive similar benefits from phytochemical supplements?
No, benefits are associated w/ foods
Solanine
-green potatoes (exposed to light)
-diarrhea, vomiting, headache, paralysis
Aflatoxins
-moldy peanuts, dried fruits, grains, spices (Aspergillus)
-can cause liver cancer w/ chronic exposure
Oxalic acid
-from spinach, turnip greens, rhubarb
-bind to calcium and irritate stomach
-can cause kidney stones
Phytates
-found in whole grains and legumes
-bind minerals like iron and zinc (reduce absorption availability)
-can reduce by cooking/baking/sprouting/fermentation
Selective breeding
-breeding together the attributes you want
Genetic engineering
-modifying genetic material of living cells so they produce new substances or perform new functions
Benefits of food biotechnology
1) extended shelf life (firm and ripe longer)
2) efficient food processing (mass artificial production)
3) biopharming (using animals/plants to produce drugs/vaccines)
4) improved nutrient composition (protein/fat/minerals)
5) genetically assisted agriculture
rennin
-mass produced in bacteria (no longer have to kill cattle for usage)
-coagulate milk in cheese production
golden rice
added beta-carotene (to avoid vitamin A deficiency)
Regulated genetically assisted crops in Canada
-soy, corn, canola, sugar, beets, alfalfa
Allergenicity
-transfer of allergenic organisms to non-allergic
-not common
Gene transfer
-concerned that antibiotic resistance may occur
Outcrossing
-migration of GM genes into conventional crops
Main issues of concern for human health with biotechnology?
1) allergenicity
2) gene transfer
3) outcrossing
