Week One: Western nutritional analysis Flashcards
What are vitamins?
Essential nutrients found in foods.
What are the two types of vitamins?
1) Fat soluble - like A, D, E and K
2) Water soluble - like C and B vitamins
How many minerals does the body use for maximal function?
Over 80 minerals
What are free radicals?
Highly destructive chemical groups that cause much of the cell damage that occurs in disease
In small quantities how are free radicals beneficial?
In small quantities they fight bacteria and viruses.
What are the antioxidants?
Phytonutrients, the ACE vitamins (vitamin A in the form of beta carotene), vitamin C, E and minerals (esp. zinc, selenium, manganese, copper)
What are phytonutrients?
Natural bioactive compounds found in fruits and vegetables that work together with vitamins, minerals and fibre to promote good health.
What are some functions of phytonutrients?
- Enhance immune system
- Antibacterial, antiviral
- Antioxidants
- Detoxification enzymes
- Positively affect hormones
What are the 8 classes of phytonutrients?
1) Carotenoids
2) Coumarins
3) Flavonoids
4) Indoles
5) Isoflavones
6) Lignans
7) Organosulfurs
8) Phytosterols
What is the pathway that creates free radicals?
Molecules → steal electrons → loss of electron oxidizes these cells → unstable → damages cell membranes and interacts with genetic material
What sort of disease processes do free radicals contribute to?
Contributes to development of cancer, heart disease, cataracts, aging process, enhance low density lipoprotein, cholesterol (LDL)
Why are free radicals created?
They are a byproduct of normal oxidation processes that are need to turn food into chemical energy.
What sort of environmental factors increase free radicals?
Smoking, pollution, UV light, stress, chemicals, toxins
What are carotenoids?
The red, orange, yellow of plants, fungi, birds, insects, fish, crustaceans
How many carotenoids? What categories?
600 in 2 categories:
1) Oxygen containing
2) Oxygen free
Types of oxygen containing carotenoids?
Lutein, zeaxanthin, astaxanthin, alpha and beta cryptoxanthins
What do lutein and zeaxanthin do?
Protect the macular region of the human retina, found in corn, leafy greens, kale and spinach
Where are astaxanthins found? Cryptoxanthins?
Asta - Shrimp and salmon
Crypto - Red pepper, orange, papaya
What are the oxygen free carotenes?
Alpha-carotene, beta-carotene and lycopene
What do oxygen free carotenes do?
- Protect cells and tissues
- Enhance immune system
- Protect from sunburn (beta-carotene) and cancer
Where is alpha carotene found? Where is beta-carotene found?
Alpha: Carrots, Pumpkin
Beta: Kale, Dandelion greens, Carrots, Peaches, Apricots, Sweet potatoes
Where is lycopene found?
Tomatoes
Pink grapefruit
Guava
Watermelon
Where are bioflavonoids found?
Responsible for deep red and blue pigments found in fruit, red wine, teas. Especially found in blueberries, cranberries, blackberries, red beans, gingko biloba, grape seed extract.
What do bioflavonoids do?
- sun protection
- anti-inflammatory
- age related degenerative disease
- heart disease (protect plants from insect attack)