WEEK 1 - Overview of Western Nutrition Flashcards
What dietary mineral could be helpful in accelerating calcium absorption?
Magnesium
Vitamin D
A weakened immune system and poor ability to heal may be a result of a deficiency of what mineral?
Zinc
Vitamin C is known by what other name?
Ascorbic Acid
Pernicious anemia is caused by the deficiency of what vitamin?
B12 Deficiency
Who may be at risk of developing pernicious anemia?
Elderly Strict vegetarian or vegans Antacid users Alcoholics Gastrointestinal Surgery
Soybeans are the main source of which compounds?
Genistein 50%
Daidsein 40%
Glycitein 5-10%
Name 3 functions of phytonutrients
Antioxidants
Antibacterial/antiviral
Stimulate immune system
Blueberries, cranberries, blackberries, and red wine contain high amounts of which phytonutrient?
Flavonoids
Which group of Indole vegetables can protect against breast, colon and prostate cancer?
Brassica-genus vegetables (broccoli, brussels sprouts, cabbage, collards, cauliflower, turnips, rutabaga, mustard greens.
Lycopene (what gives tomatoes the red color) belongs to what group of phytonutrients?
Carotenoids-Carotenes
Which mineral is a component of the enzyme that helps convert T4 into T3?
Selenium
Name 5 things Selenium assists with.
Healthy eyes, skin, hair, stimulates the immune system, improves liver function. prevents many cancers,
Excess Selenium more that 200mcg can cause?
Blackened fingernails, garlic-like odor on breath and skin.
Name 5 things Zinc assists with.
Maintains normal senses (taste, smell, sight)
Boosts immune system, prevents cancer, treats colds,
Very high dosages of zinc above 150mg per day can lead to?
Nausea, vomiting, diarrhea.
Selenium should be taken with 9-120mcg of which vitamin, to increase absorption?
Vitamin E
Best sources of Selenium include?
Wheat Germ Bran Brazil Nuts Tuna Onions
Best sources of Zinc include?
Meat
Eggs
Whole Grains
Oysters
What are the fat-soluble vitamins?
Vitamin A, D, E, and K
What are the water-soluble vitamins?
Vitamin B-complex and C
Which vitamins are shown to improve immune function?
Vitamins A, C, E, B complex, zinc, selenium
Much of the cell damage that occurs in disease is caused by?
Free Radicals
What vitamins and minerals help combat free radical damage?
Antioxidants such as the phytonutrients ACE Vitamins, which include vitamins A, C, E, and minerals such as zinc and selenium. Lesser extent Copper and Manganese.
What do Free Radicals do to the body’s cells?
Steal electrons and oxidize the cells, which makes cells unstable.
Later they can enter a cells genetic material and cause disease.
Pros of free radicals?
Small amounts can fight bacteria and viruses and reduce inflammation.
Turn food into chemical energy (metabolism)
Cons of free radicals?
Can damage the cell membrane and interact with genetic materials and lead to cancer, HD, raise LDL cholesterol.
True or False. A healthy body is capable of neutralizing damaging free radicals?
TRUE
Lifestyle factors that can overwhelm the body so it cannot neutralize free radical damage?
Over exposure to environmental pollutants
Poor diet
Insufficient sleep
Stress
True or False
Free radical damage accumulates with age so the longer it is able to continue the worse the consequences are later on.
TRUE
How do antioxidants help with free-radical damage?
Antioxidants capture free radicals and neutralize them whenever they are sitting in a cell membrane, thus stopping a chain reaction before it begins.
Six Common Phytonutrients
Carotenoids Flavonoids Indoles Isoflavones Lignans Organosulfur
Colour and health benefits of Carotenoids
Red, yellow, orange
Absorb blue light, helps eyesight
Name the 4 oxygen-containing carotenoids?
Xanthophyll’s
Lutein
Zeaxanthin
Astaxanthin
a-b cryptoxanthin
Name the 3 non-oxygenated carotenoids?
Carotenes
a-carotenes
b-carotenes
lycopene’s
What 3 carotenoids are precursors to Vitamin A in humans?
a-b carotene
b-cryptoxanthin
Colour and health benefits of Flavonoids?
Deep red and blue
Reduce the risk of certain cancers, HD, antiaging, anti-inflammatory.
True or False
Quercetin is the most abundant flavonoid?
TRUE
Sources and health benefits of Lignans?
Flax seeds, cereals, pumpkin seeds, beans.
Health benefits include their phytoestrogen properties which can help in treating colon and breast cancer
Food Sources and Health benefits of Indoles?
Cruciferous veggies broccoli, brussel sprouts, cabbage) are rich in indoles and can protect against breast, colon and prostate cancer.
Health benefits of Isoflavones?
Phytoestrogens can reduce the risk of hormone related cancers breast, endometrial, prostate)
Richest source of Isoflavones in the diet?
Soybeans
Food Sources and Health benefits of Organosulphurs?
Part of onion family that can reduce risk of stomach and colon cancer.
True or False
Vitamin E is both an antioxidant AND anticoagulant?
TRUE
and it can be found in veg oils, nuts and seeds
The uses of Vitamin A
Moistens eyes, skin, mucous membranes of nose, mouth, lungs
Vitamin D assists in the absorption of _________?
Helps to absorb calcium and in calcium metabolism.
Causes of Vitamin D Deficiency?
Vegan diet Limited sun exposure Dark skin Obesity Digestion disorders Chronic KD or LV Dz
True or False
4000 iu of Vitamin D can help with MS?
TRUE
Vitamin K is essential for?
Blood clotting
What can cause Vitamin K Deficiency?
Significant liver damage
Use of anticoagulant drugs
Disorders of fat malabsorption
