Nutrition: Exam 2

Which amino acids are essential? (can be obtained only through diet or are made too slowly de novo) Which amino acids are nonessential?

Essential: Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine (HILKM FTWV (fortworv, footweave)) Where is my favorite milk for my essential amino acids? WHR FVT MILK? In Order: Tryptophan, Histidine, Arginine, Phenylalanine, Valine, Threonine, Methionine, Isoleucine, Leucine, Lysine. Nonessential: Alanine Arginine Asparagine Aspartate Cysteine Glutamate Glutamine Glycine Proline Serine Tyrosine (ARDENQC GPSY) the ardensqui gypsy

List vitamins: Fat-soluble vs Water-soluble

FAT-SOLUBLE Vitamin A Vitamin D Vitamin E Vitamin K (Fat KADE; the fat cat is in the ADEK (attic)) WATER-SOLUBLE B Vitamins (THe Rhythm Nearly Proved Contagious, : - B1 = Thiamin - B2 = Riboflavin --> FAD --> 2ATP - B3 = Niacin --> NAD --> 3ATP - B6 = Pyridoxine - B12 = Cyanocobalamin - Folate - Biotin - Pantothenate Vitamin C (Only water-soluble existed in the BC)

Which nutrients are fat-soluble?

Fat-soluble vitamins: A, D, E, and K (Fat KADE) Essential FAs: Linoleic and linolenic

Omega-6 vs Omega-3 FAs

Omega-6: have cis double bonds starting 6 from the end. Essential: Linoleic Acid - all others can be made from it, such as arachidonic acids (used form eicosanoids, which arrise in tissues where they help regulate body functionons before they are quickly destroyed. -Found in veg oils, margarines from those oils, and poultry fats Omega 3 - 3 from end - Fish Linolenic acid = DHA andEPA

Dietary cholesterol is ONLY found in what types of food?

Only in foods of animal origins, such as milk, cheese, eggs, chicken, fish, etc. (NOT in fatty plant products like veg oil, olives, avocados, margarine, etc.)

A patient presents with diarrhea and slight dementia. His skin looks like "flaky paint" as a result of light exposure; it is darkening and flaking away. Your dx? Possible causes?

Pellagra - Niacin Deficiency Sx are 4 Ds: Diarrhea Dermatitis (flaky paint) Dementia Death (eventually) Occurs more often due to poor nourishment (people in urban slums) and particularly among those with alcohol addiction

What properties of TGs will make them softer and lower their melting points?

TGs with SHORTER-CHAIN FAs and/or that are MORE UNSATURATED are softer and melt at lower temps (therefore more liquid at room temp)

What is the effect of oleic acid on hunger between meals?

This common fatty acid triggers a nerve signal in the intestine that tavels to the brain, delaying the return of hunger pangs between meals. (D. Piomelli, A fatty gut feeling, Trends in Endocrinology and Metabolism 24 (2013): 332-341.) (However, this doesn't kick in right away, so people can overeat delcious fatty foods before they realize they have overdone it)

What is the effect of smoking on vitamin C?

Tobacco use introduces oxidants that deplete the body's vitamin C. Thus, smokers (and even "passive (second-hand) smokers") generally have lower blood Vit C levels than nonsmokers.

Normal Blood Lipid Levels

Total cholesterol: <200 LDL cholesterol: <100 HDL cholesterol: ≥60 Triglycerides: <150 (All in milligram/deciliter)

Why is milk sold in cardboard or opaque plastic containers? (No more glass?)

UV light and irraddiation destroy riboflavin, so milk is protected in these containers. Precautions are taken if milk is processed by irradiation. Riboflavin is heat stable though, so cooking will not destroy it.

nutritional genomics

the science of how food components, such as nutrients, interact with the body's genetic material.

In study after study, ____________ are the ones found to be taking supplements

well-nourished people, adding excess nutrients (perhaps toxic levels) to already sufficient intakes. However, the most likely hazard is to the wallet - you're paying for expensive urine!

Vitamin B12

"Cobalamin" 1. DRI For adults = 2.4 ug/day 2. Chief Funtions: Part of Coenzymes needed in new cell synthesis; helps to maintain nerve cells 3. Deficiency -> - Pernicious anemia (mostly as a result of a lack of Intrinsic Factor necessary to absorb B12) - Megaloblastic anemia - Smooth tongue - Tingling, numbness - Fatigue, memor loss, disorientation, degeneration of nerves progressing to paralysis (Excess folate can fix the anemia, but may mask the effects of B12 deficiency on nerves) 4. Good Sources: B12 is only naturally supplied by foods of animal origin! (Chicken liver, Sirloin steak, cottage cheese, Pork Roast, sardines, tuna, swiss cheese) - also, enriched cereal

Thiamin 1. DRI for Men and Women (no UL) 2. Chief Functions 3. Deficiency Symptoms NO TOXICITY Sx reported 4. Good Sources

"Vitamin B1" -(for metabolism)-> TPP(thiamine pyrophosphate (or diphosphate - has that thiazolium ring that becomes an ylid) 1. DRI: Men - 1.2 mg/day Women - 1.1 mg/day 2. Chief Functions - Part of Coenzyme TPP active in energy metabolism (Also has a special site on nerve cell membranes) 3. Deficiency: *BERIBERI - with possible edema (wet v dry beriberi) or muscle wasting *Wernicke-Korsakoff syndrome (caused by serve alcohol abuse, which displaces food in diet, impairs thiamin absoprtion in GI and hastens its excretion in the urine) - characterized by apathy, irritability, mental confusion, disorientation, memory loss, jerky eye movements, and a staggering gait (basically seems like being drunk, but is corrected by thiamin injection) -Enlarged heart, HF, muscle weakness, pain, anorexia, weight loss, and others 4. GOOD SOURCES: - ENriched Pasta - Enriched Wheat Bagel - Enriched Cereal - Sunflower seeds - Black Beans - Baked potato - Waffle - Pork chop (lean only) -Cooked Green Peas

Protein Functions

-Acid-Base balance -Abs (antibodies) -Blood clotting -Energy and Glc -Enz -Fluid and electrolyte balance (e.g., preventing edema) -Gene expression -Hormones -Structure and movement -Transport System

These people may need supplements:

-People with nutrient deficiencies. -Women who are capable of becoming pregnant (supplemental or enrichment sources of folic acid are recommended to reduce risk of neural tube defects in infants). -Pregnant or lactating women (they may need iron and folate). -Newborns (they are routinely given a vitamin K dose). -Infants (they may need various supplements; see Chapter 13). -People who undergo weight-loss surgery (this creates nutrient malabsorption). -Those who are lactose intolerant (they need calcium to forestall osteoporosis). -Habitual dieters (they may eat insufficient food). -Elderly people often benefit from some of the vitamins and minerals in a balanced supplement (they may choose poor diets, have trouble chewing, or absorb or metabolize nutrients less efficiently; see Chapter 14). -People living with HIV or other wasting illnesses (they lose nutrients faster than foods can supply them). -Those addicted to drugs or alcohol (they absorb fewer and excrete more nutrients; nutrients cannot undo damage from drugs or alcohol). -Those recovering from surgery, burns, injury, or illness (they need extra nutrients to help regenerate tissues). -Strict vegetarians (vegans may need vitamin , vitamin D, iron, and zinc). -People taking medications that interfere with the body's use of nutrients.

In Phenylketonuria, the body cannot make the conversion from...

....cannot make the conversion from phenylalanine (essential) to tyrosine (normally nonessential), making tyrosine a CONDITIONALLY ESSENTIAL AA

Vitamin K - K is for ... 1. DRI (men vs women) (no UL in book) 2. Chief functions 3. Deficiency symptoms 4. Toxicity sx 5. Good sources 6. People at risk for deficiency

...Klotting! (Seriously, K stands for the Danish word "koagulation") 1. DRI for men: 120 microgram/day -DRI for women: 90 microgram/day 2. Synthesis of blood-clotting proteins; synthesis of bone proteins 3. Deficiency -> No clotting -> Hemorrhage; abnormal bone formation 4. Toxicity -> Opposes the effects of anticlotting medication (warfarin) 5. Good sources: -Intestinal bacteria produce it! -Cabbage (steamed) -Spinach (steamed) -Kale (cooked) -Salad Greens -Asparagus (cooked) -Soybeans (dry roasted) 6. Few U.S. adults will experience Vit K deficiency, even without it in diets, because some intestinal bacteria synthesize vit K. Newborn infants, however, are born with a sterile intestinal tract, and the bacteria take weeks to establish themselves. So newborns are given a single dose of Vitamin K at birth, unless the parents refuse...

Most of the symptoms of scurvy can be attributed to...

...can be attributed to the breakdown of collagen in the absence of vitamin c: -Loss of appetite -Growth cessation -Tenderness to touch -Weakness -Bleeding gums -Loose teeth -Swollen ankles and wrists -Tiny red spots in the skin where blood has leaked out of weakned capillaries Anemia, however, also can result: vitamin C helps the body absorb and use iron

Vegans of all ages often test low in vitamin _______

...low in vitamin B12 (R. Pawlak, S. E. Lester, and T. Babatunde, The prevalence of cobalamin deficiency among vegetarians assessed by serum vitamin B12: A review of literature, European Journal of Clinical Nutrition 68 (2014): 541-548; R. Pawlak and coauthors, How prevalent is vitamin B12 deficiency among vegetarians? Nutrition Reviews 71 (2013): 110-117.)

Eating liver often can cause... Should you ever eat polar bear livers? Why or why not?

...vitamin A toxicity. Never eat polar bear livers! Polar bears eat whole fish, including their livers, concentrating all that Vit A in their own livers, which means bad news bears for anyone who eats them.

Niacin deficiencies, like pellagra, can be treated with...

...with niacin, or with any protein containing sufficient amounts of Tryptophan, which is converted to niacin in the body. Thus, a person eating adequate protein (as most people in developed nations do) will not be deficient in niacin.

Approximate protein content for some commonly eaten foods: 1 c Milk/Dairy = _____ g protein 1 oz Meat/Protein = _____ g protein 1 oz Grain = _____ g protein ½ c Vegetables = _____ g/protein ½ c Fruit = _____ g protein

1 c Milk/Dairy = 8 g protein 1 oz Meat/Protein = 7 g protein 1 oz Grain = 3 g protein ½ c Vegetables = 2 g/protein ½ c Fruit = 0 g protein

Let's talk gluten. 1. What is gluten? 2. What is its effect on food taste? 3. What is celiac disease? 4. What is non-celiac gluten sensitivity (NCGS)? 5. Does gluten-free help with weight loss?

1. A PROTEIN that forms in grain foods 2. It provides a pleasing stretchy texture to yeast breads. It also provides bulk and texture to other foods made from wheat, triticale, barley, rye, and related grains. 3. Also called gluten-sensitive enteropathy or celiac sprue, this disorder is characterized by gluten triggering an ABNORMAL IMMUNE RESPONSE that INFLAMES THE SMALL INTESTINE and ERODES INTESTINAL VILLI. This severely LIMITS NUTRIENT ABSORPTION, resulting in a lifelong battle against EXTREME WEIGHT LOSS with VIT, MIN, and other NUTRIENT DEFICIENCES. SS: chronic diarrhea, constipation, vomiting, bloating, pain; also possible: anemia, fatigue, aches and pains, bone loss, depression, anxiety, infertility, mouth sores, rashes 4. A poorly defined collection of digestive symptoms resembling those of celiac disease or gluten allergy, but testing negative for those conditions (e.g., no antibodies). However, the Sx improve with gluten-free diet, although reasons why are not clear. (K. E. Lundin, Non-celiac gluten sensitivity—Why worry? BMC Medicine 12 (2014), epub, doi:10.1186/1741-7015-12-86.) 5. No evidence supports gluten-free heling obesity, headaches, insomnia, cancer, Alzheimer's disease, etc. It doesn't help weight loss. In fact, people who are actually gluten-sensitive can BECOME OVERWEIGHT when they begin eating a gluten-free diet that relieves their Sx. (T. A. Kabbani and coauthors, Body mass index and the risk of obesity in coeliac disease treated with the gluten-free diet, Alimentary Pharmacology and Therapeutics 35 (2012): 723-729.) Additionally, manufactured gluten-free foods are often higher in fats, added sugars, and calories than their regular counterparts.

Considering their melting points (= how liquid they are at room temp), rank the following from most saturated to least saturated: -Beef tallow -Chicken fat -Safflower oil

1. Beef tallow = most saturated and hardest 2. Chicken fat = less saturated and somewhat soft 3. Safflower oil = most unsaturated -> liquid at room temp

Vitamin A 1. Plant-derived precursor 2. Three active forms !!!3. Food sources 4. DRI and UL !!5. Chief Functions !!6. Deficiency

1. Beta-carotene 2. i.) RETINOL - an antioxidant nutrient stored in specialized hepatic cells until made sent by bloodstream and to cells. The cells can convert retinol to (ii.) RETINAL and (iii.) RETINOIC ACID as needed. 3. Characteristics of high vitamin A foods: Dark orange fruits and vegetables & dark green leafy vegetables. Foods derived from animals provide forms of Vitamin A that are readily absorbed and used by the body: -Liver and fish oil are richest -Milk, milk products -Vit-A fortified foods (enriched cereals) -Butter and eggs (provide some) Plant-derived foods provide beta-carotene (making them orange!! unless b-c blends with clorophyll, which makes them dark green!), which must be converted to active Vit A: - CARROTS (beta-carotene) - SWEET POTATO (b-c) - SPINACH (b-c) - BOK CHOY (b-c) - APRICOTS (b-c) 4. DRI 900 (Men) or 700 (Women) mcg/day UL: 3000 mcg/day (Adults) 5. Chief Functions: VISION (Vit A is part of pigment rhodopsin); MAINTENANCE of cornea, epithelial cells, mucous membranes, skin; GROWTH; GENE REGULATION (retinoic acid); REPRODUCTION; IMMUNITY (6. Deficiency - Night blindness, xerosis (corneal drying), blinding (xeropthalmia), impaired growth; keratin lumps on skin as cell differentiation is disrupted and keratin-secreting cells replace cells; impaired immunity)

What are the 4 types of lipoproteins? What does each carry and to where? What is the health impact of each?

1. Chylomicrons - Carries DIETARY fats FROM SM INTEST through lymph and blood to tissues NEUTRAL HEALTH IMPACT 2. VLDL (Very Low Density Lipoproteins) - Carry TGs (triglycerides) and other FATS MADE IN LIVER from liver to tissues Neutral Health Impact 3. LDL (Low Dens Lipoproteins) - Carries CHOLESTEROL and other fats TO TISSUES. **NEGATIVE HEALTH IMPACT (From Patho - Type A is larger and less dense, Type B is smaller and more dense and probably the harmful one) 4. HDL (High Dens Lipoproteins) - Carries CHOLESTEROL FROM TISSUES TO LIVER FOR DISPOSAL **Positive Health Impact!

1. DRI for protein 1a. How much should a 70 kg person eat? 2. AMDR for protein 3. DRI for protein for athletes

1. DRI = 0.8 g/(kg body weight) per day 70kg *0.8g Protein/kg = 56 g per day 2. 10-35% of total cal 3. DRI for athletes =1.2-1.7 g/kg body weight

Vitamin B6 1. DRI for adults 2. UL for adults 3. Chief Functions 4. Deficiency Sx 5. Toxicity Sx 6. Good sources

1. DRI = 1.3 mg/day 2. UL = 100 mg/day 3. Part of PLP coenzyme needed in amino acid and fatty acid metabolism; helps to convert tryptophan to niacin and to serotonin; helps to make hemoglobin for red blood cells 4. Deficiency (broad, general sx): Anemia, depression, confusion, abnormal brain wave pattern, convulsions; greasy, scaly dermatitis 5. Toxicity: Depression, fatigue, impaired memory, irritability, headaches, nerve damage causing numbness and muscle weakness progressing to an inability to walk and convulsions; skin lesions 6. Good Sources: Liver, Bananas, Sweet Potato, Baked Potato, Chicken Breast, SPinach

Folate

1. DRI for Adults = 400 ug/day 2. UL for Adults = 1000 ug/day 3. Part of THF (methylation rxns), needed for new cell synthesis (DNA methylation, NucA synthesis, and thus cell division) 4. Deficiency: -Pernicious Anemia - smooth red tongue, large immature RBCs -Increased risk of NTDs (Neural tube birth defects) in the early period of pregnancy, before most women even know -Depression, menta confusion, weakness, fatigue, irritability, headache 5. Toxicity - masks vit B12-deficiency Sx 6. Good sources - Folate comes from "Foliage," so leafy green vegetables like spinach and turnip greens! Also legumes and asparagus. Raw is better for folate.

Vitamin C 1. DRI for Men, Women, and Smokers UL for Adults 2. Chief functions 3. Deficiency sx 4. Toxicity 5. Good sources

1. DRI for: -Men = 90 mg/day -Women = 75 mg/day -Smokers = Add 35 more mg/day (You only need 10 mg/day to prevent scurvy) 2. Chief functions: -Collage synthesis (strengthens blood vessel walls, forms scar tissue, provides matrix for bone growth) -Antioxidant -Restores Vit E to ACTIVE form -Supports immune system -BOOSTS IRON ABSORPTION 3. Deficiency: -Scurvy: pinpoint hemorrhages, fatigue, bleeding gums, bruises -Bone fragility and joint pain -Pour wound healing -Frequent infxns 4. Toxicity:Nausea, abdominal cramps, diarrhea; rashes; interference with medical tests and drug therapies; in susceptible people, aggravation of gout or kidney stones 5. Good sources: -Sweet red pepper -Brussels sprouts -Grapefruit -Sweet Potato -OJ -Green Pepper -Broccoli -Strawberries -Bok Choy

Niacin 1. DRI for Men and Women 2. UL for Adults 3. Deficiency Sx 4. Toxicity Sx 5. Good Sources

1. DRI: Men - 16 mg/day Women - 14 mg/day 2. UL: 35 mg/day for adults 3. Deficiency: -Pellagra - dermatitis upon sunlight exposure, dementia, diarrhea, death -Swollen, smooth, bright red or black tongue 4. Toxicity: -"Niacin flush" = Painful flush, hives, and rash - Excesisive sweating - Blurred Vision -Liver damage and impaired Glc tolerance 5. Good sources: -Chicken Breast -Pork chop -Baked POtato -Tuna -Enriched Cereal -Mushrooms

Vitamin E = Tocopherol 1. DRI and UL 2. Chief Functions 3. Deficiency 4. Good Sources 5. Who's at risk for deficiency?

1. DRI: 15 mg/day (adults) UL: 1000mg/day 2. Functions as Antioxidant (protects cell membranes, regulates oxidation rxns, protects PUFAs) 3. Deficiency causes RBC Breakage, Nerve Damage 4. Good Sources: -RAW Safflower oil (cooking destroys vit E) - Wheat Germ - Mayonnaise (safflower oil) - RAW Canola oil - Raw Sunflower Seeds - RAW Vegetable oils 5. At risk: people with diseases that cause fat malabsorption (e.g., disease or injury of liver, gallbladder, or pancreas); premature babies - born before vit E transfers from mother to fetus (late in pregancy)

Vitamin D 1. Is it essential? 2. Major Functions 3. Deficiency 4. People at risk of Deficiency 5. Can it be toxic? 6. Can you overdose on Vit D from sunlight? 7. DRI and UL 8. Food sources

1. It is not technically an essential vitamin, because you can make enough with sufficient sun. That being said, many people border on insufficiency, and the DGA has vit D listed as a nutrient of concern. 2. Main function: help REGULATE BLOOD CALCIUM AND PHOSPHOROUS LEVELS - thereby maintaining bone integrity. Vit D replenishes blood Ca2+ by acting at 3 locations: 1. THe skeleton 2. The Digestive tract (increase Ca absorption) 3. The kidneys - decrease urinary excretion of Ca Other roles: - Activated Vit D functions as a hormone (ex: regulating gene expression on cell growth and differentiation) 3. **Deficiency in Child: Rickets (Bowed legs, belly protrusion b/c lax abd musc) **Deficiency in Adults: OSTEOMALACIA - painful bone disease from poor bone mineralization, making bone s increasingly soft, flexible, weak and deformed -Older people can suffer painful joints (often misdiagnosed as arthritis) - Sets stage for osteoporosis 4. At risk: - People who lack sunlight exposure (living in northern areas of NOrth America; office workers; institutionalized pts or older people; dark-skinned people, their breastfed infants, and their adolescent children) - People who restrict fish and dairy intake - Obese individuals 5. Vit D is the most potentially toxic among the vitamins because it raises the concentration of blood calcium from bones, which can collect in and damage soft tissues. Chronic high Vit D intakes causes decline in kidney/heart function, and eventual failure of those organs leads to death. 6. Sunlight presents no risk of Vit D toxicity - after a certain amount collects in the skin, teh sunlight itself begins breaking it down 7. DRI: 15 mcg daily for ages 1-70; 20 mcg daily for ages 71+ (b.c increased threat of bone frx) UL: 100 mcg 8. Food Sorces: - Enriched Cereal, Sardines, Salmon or Mackerel, Cod-liver oil, FORTIFIED MILK, tuna (canned)

FIGURE 5-5 = IMPORTANT List common food fats that: 1. Contain mostly SATURATED FAs 2. Are rich in Monounsaturated Fatty Acids (MUFA) 3. Are rich in Omega-6 PUFAs (Poly unsat) 4. Are rich in Omega-3 PUFAs

1. Mostly saturated fatty acids ---> Tropical oils (coconut and palm) and animal fats Ex from most sat to least: Coconut oil (most), Butter, Beef tallow (beef fat), palm oil, Lard (pork fat), chicken fat 2. Rich in MUFA ---> Some vegetable oils, such as: -Avocado Oil -Olive oil -Canola oil -Peanut Oil 3. Rich in Omega-6 PUFAs ----> Many vegetable oils (none of these are rich in MUFAs though): - Safflower oil - Sunflower oil - Corn oil - Soybean oil - Walnut oil - Cottonseed oil 4. Rich in Omega-3 PUFAs ----> Only a few: 1. Flaxseed 2. Fish oil

Vegetarian Sources of Key Nutrients: 1. Protein 2. Iron 3. Zinc 4. Calcium 5. Vit B12 6. Vit D 7. Omega-3 FAs

1. PROTEIN: Whole grains, legumes (and seeds, nuts, soy products), eggs (for ovo-vegetarians), dairy )for lacto-vegetarians), soy milk/yogurt/cheeses 2. IRON: - Fortified cereals, enriched and whole grains - dark green, leafy vegetabls (spinach, turnip greens) - Dried fruits - Legumes, soy products 3. ZINC: - Fortified cereals, whole grains - Legumes, nuts, seeds - Dairy or soy "dairy" 4. Calcium - Fortified cereals - Dark green, leafy vegs (bok choy, broc, collard greens, kale, mustard greens, turnip greens, watercress) -Fortified juices, figs - Fortified soy products, nuts (almonds), seeds - dairy; fortified soy "dairy" 5. VITAMIN B12: -Fortified cereals -Eggs - Dairy or fortified soy dairy 6. VITAMIN D: - Fortfied cereals - Dairy of fortified soy dairy 7. Omega-3 Fatty Acids: - Marine algae and their oils - Chia seeds, flaxseed, walnuts, soybeans, fortified margarine, fortified eggs - Algae oil, flaxseed oil, walnut oil, soybean oil

When the body needs to use protein for energy, where does it take it from?

1. Small proteins from the blood go first 2. Proteins from the muscles 3. If in dire need: the body will relinquish structural proteins of the heart and other organs Thus, energy deficiency (starvation) always incurs wasting of lean body tissue as well as loss of fat

Fat recommendations: Total Fat (DRI %) Sat Fat (AHA, DRI, DGA) Trans fat (AHA, DGA) Polyunsaturated FA (DRIs for two essential PUFAs) Cholesterol (DI)

1. Total Fat - DRI of 20-35% of daily calories (AMDA) 2. Sat Fat - American Heart Association: Adults who would benefit from lowering blood LDL chol should reduce % of calories from sat fat to 5-6% - DRI: Keep sat fat low, <10% of calories, within context of adequate diet - Dietary Guidelines for Americans: <10% of calories per day from saturated fats 3. Trans Fat - AHA: Adults who should lower LDL should reduce % of cal from trans fat - DGA: Limit trans fat 4. PUFAs - DRIs for Essential: - Linoleic: 5-10% of total calories = 17 g/day for young men = 12 g/day for young women - Linolenic = 0.6-1.2% of total calories = 1.6 g/day for men = 1.1 g/day for women 5. Chol - DRI: Minimize chol intake within context of a healthy diet

What are the 3 major types of Lipids? What are their subtypes?

1. Triglycerides = about 95% of all fats in food and in the body (fats and oils) = glycerol +3 FAs (Saturated or unsaturated) 2. Phospholipids = in cell lipid bilayer, some emulsifiers, and outer layer of chylomicrons 3. Sterols -> Cholesterol -> Vitamin D, Steroid Hormones, Bile

Vitamin B12 is typically only found in _____________

Animal products (including dairy), although some cereals have been fortified with Vit B12

Fat-soluble vitamins: 1. Vitamins that qualify 2. Where are they found? 3. What is needed for absoprtion? 4. Once absorbed, can they be stored? 5. Do you need them everyday? 6. Who is at risk for deficiencies?

1. Vit A, D, E, K (Fat KADE) 2. Found in the fats and oils of food 3. Require bile for absorption 4. Stored in the liver and fatty tissues 5. Because they are stored, you do not need to consume them every day - the body can survive for weeks without consuming them. Consuming too much (esp. of Vit A) can be toxic. 6. People who undergo intestinal surgery for obesity tx, which decreases nutrient absorption by design; pts with diseases that produce fat malabsoprtion (such as liver disease, which prevents bile production) which loses the vitamins dissolved in undigested fat; people who use mineral oil (which the body cannot absorb) as a laxitive because fat-soluble vitamins readily dissolve into the oil; people whose diets are extraordinarily low in fat - a little fat is needed to absorb those vitamins

1. If Larry's diet is low in fruits and vegetables, it is likely low in which vitamin(s)? 2. If Clarisse's diet lacks animal products, she is likely deficient in which vitamin(s)?

1. Vitamin C and Vitamin Folate 2. Vitamin B12

Criteria for choosing a vitamin supplement: 1. Who? 2. What? 3. How much?

1. Who needs them: Table C7 2. What does it include? It should only contain nutrients - no additional ingredients, plant extracts, minerals without RDAs. 3. HOw much? Less than, equal to, or very close to the recommended DRI or DV

When an amino acid arrives in a cell, it can be used in one of several ways, depending on the cell's needs:

2. The AA can be used as-is to build proteins 2. The AA can be altered to make another compound, such as niacin 3. The AA can be dismantled to use its amine group to build a different AA. The remainder of the original AA can be used for fuel, or, if fuel is abundant, it can be converted to Glc or Fat.

Can eating extra protein help build muscle?

Answer: Mostly "no" but also a qualified "yes." Hard work triggers the genes to build more of the muscle tissue needed for sport; exercise generates cellular messages that stimulate the DNA to begin synthesizing themuscle proteins needed to perform the work. Some research does suggest that well-timed protein intakes can further stimulate muscle growth. Thus, a protein-rich snack (a glass of skim milk or soy milk_ consumed shortly after strength-building exercise (such as weight lifting) also stimulates muscle protein synthesis, but evidence is lacking for a benefit to athletic performance. Athletes may need more dietary protein than other people do (Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine, Nutrition and athletic performance, Journal of the Academy of Nutrition and Dietetics 109 (2009): 509-527 (under revision); S. M. Phillips, Dietary protein requirements and adaptive advantages in athletes, British Journal of Nutrition 108 (2012): epub, doi:10.1017/S0007114512002516.). AA supplements OFFER NO ADVANTAGE OVER FOOD, and are MORE LIKELY TO CAUSE PROBLEMS.

Name the 8 B-Vitamins

B Vitamins (THe Rhythm Nearly Proves Contagious FOr Boys' PANTs) : - B1 = Thiamin - B2 = Riboflavin --> FAD --> 2ATP - B3 = Niacin --> NAD --> 3ATP - B6 = Pyridoxine - B12 = Cyanocobalamin - Folate - Biotin - Pantothenate "These ribs need paprika. Pile it on boy. Faster, come!" These: Thiamine = B1 Ribs: Riboflavin = B2 Need: Niacin = B3 Paprika: Pantothenic acid = B5 Pyle: Pyridoxine = B6 Boy: Biotin = B7 Faster: Folate = B9 Come: Cobalamine = B12

Why does the body store glucose as fat, rather than storing it all as glycogen?

Because glycogen holds a great deal of water, it is quite bulky and heavy, and the body cannot store enough to provide energy for very long. Fats, however, pack tightly together without water and can store much more energy in a small space. Gram for gram, fats provide more than twice the energy of carbohydrate or protein, making fat the most efficient storage form of energy. The body fat found on a normal-weight person contains more than enough energy to fuel an entire marathon run or to battle disease, should the person become ill and stop eating for a while.

Pantothenic Acid

Becomes CoA

Complete (High-quality) proteins vs. Incomplete Proteins

Complete = contain all the essential AAs and are easily digested. ALL COMPLETE COME FROM ANIMALS: -Meat -Fish -Poultry -CHEESE -Eggs -MILK Incomplete (low quality) proteins: 1. Legumes (kidney, navy, red, white beans; peanuts and peanut butter; soybeans are the best AA composition of legumes) 2. Vegetables - less protein then either legumes or grains, but AA pattern is similar to that of legumes (green beans are vegetables, not legumes) 3. Grains: Wheat, rice, corn, oats, barley, and rye

Free radicals - effects

Damage PU Lipids in cell membranes and lipoproteins; DNA; and working proteins in cels. This creates inflammation and cell damage associated with aging processes, cancer, heart disease, and other diseases.

Gaston from Beauty and the Beast could be at risk for this rare nutrient deficiency.

Deficiency of biotin. Raw egg whites contain a protein that binds biotin, leading to biotin deficiency, "but you would have to consume more than two dozen raw egg whites daily to produce the effect." (Looking at you, Gaston) Cooking the eggs denatures the protein.

Proteins of globular shape (such as Hb) are ______-soluble

Globular = water-soluble (Some form hollow balls and can carry and store materials in their interiors)

How does cooking eggs aid digestion?

Heat denatures two proteins in raw eggs: 1. Avidin, which binds biotin and iron, and 2. a protein that slows protein digestion According to the text, cooking denatures these 2 proteins and liberates biotin and iron while aiding protein digestion

7-10h (Tables 9 and 10) has two great tables with all the good info about every vitamin. I should have read them first...

In section 7-10h, "Non-B Vitamins"

Fat digestion

In the mouth and stomach, little fat digestion takes place. In the sm int, bile emulsifies fat, making it available for pancreatic lipase cleavage into FFAs, monoglycerides, and glycerol. Micelle is absorbed by intestinal villi. ****Glycerol and short-chain FFAs enter directly into the bloodstream.**** Monoglycerides and long-chain FFAs are reassembled (in ER, I think?) into TAGs. They are combined with protein to form chylomicrons. Chylomicrons are extruded through villi basement membrane by exocytosis. They cannot pass though blood vessel basement membrane, so they enter lymph via central lacteal. In large intestine: a small amount of Chol trapped in fiber exits with feces.

Does fat float or sink in h2o?

It floats in water. In the stomach, it forms a film on the top of the stomach contents.

What common phospholipid is used as an emulsifier in mayonnaise? Supplements of this phospholipid are sold and toted as health-promoting. Should they be taken?

Lecithin Lecithin supplements are silly - the body makes all of the lecithin it needs.

Which fatty acids are essential?

Linoleic acid (an omega 6) and Linolenic acid (omega-3)

What studies underlie protein recommendations?

Nitrogen Balance Studies: Positive Nitrogen Balance = retaining more nitrogen than excreting (Growing child, preg woman, person building muscle) Nitrogen Equilibrium Negative Nitrogen Balance = Proteins are being broken down, more N excreted than consumed (Astronauts, surgery patients, probably people taking AA supplements)

How are water-soluble vitamins stored?

No real storage tissues exist for any water-soluble vitamins. (Except B9 (months) and B12 (years) - stored in liver) A few of the water-soluble vitamins can remain in the lean tissues for a month or more, but these tissues actively exchange materials with the body fluids all the time. At any time, the vitamins may be picked up by the Extracellular fluids, washed away by the blood, and excreted in the urine. This does prevent from toxicity though (as long as the vitamins are just coming from food).

New Literature

Position of the Academy of Nutrition and Dietetics: Dietary fatty acids for healthy adults, Journal of the Academy of Nutrition and Dietetics 114 (2014): 136-153. G. A. Bray and coauthors, Effect of protein overfeeding on energy expenditure measured in a metabolic chamber, American Journal of Clinical Nutrition 101 (2015): 496-505; D. E. Berryman and coauthors, Control of energy balance, in M. H. Stipanuk and M. A. Caudill, Biochemical, Physiological, and Molecular Aspects of Human Nutrition (St. Louis, Mo: Saunders, 2013), pp. 501-518. G. Michas, R. Micha, and A. Zampelas, Dietary fats and cardiovascular disease: Putting together the pieces of a complicated puzzle, Atherosclerosis 234 (2014): 320-328. I. Castro-Quezada, B. Roman-Vinas, and L. Serra-Majem, The Mediterranean diet and nutritional adequacy: A review, Nutrients 6 (2014): 231-248; M. A. Martinez and M. Bes-Rastrollo, Dietary patterns, Mediterranean diet, and cardiovascular disease, Current Opinion in Lipidology 25 (2014): 20-26; I. R. Estruch and coauthors, Primary prevention of cardiovascular disease with a Mediterranean diet, New England Journal of Medicine 368 (2013): 1279-1290. R. H. Eckel and coauthors, 2013 AHA/ACC Guideline on Lifestyle Management to Reduce Cardiovascular Risk: A report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines, 2014; D. J. McNamara, Dietary cholesterol, heart disease risk and cognitive dissonance, Proceedings of the Nutrition Society 73 (2014): 161-166. J. Y. Shin and coauthors, Egg consumption in relation to risk of cardiovascular disease and diabetes: A systematic review and meta-analysis, American Journal of Clinical Nutrition 98 (2013): 146-159; J. D. Spence, D. J. Jenkins, and J. Davignon, Egg yolk consumption and carotid plaque, Atherosclerosis 224 (2012): 469-473. A. Yngve, A historical perspective of the understanding of the link between diet and coronary heart disease, American Journal of Lifestyle Medicine 3 (2009): 35S-38S. National Center for Health Statistics, Anthropometric reference data for children and adults: United States, 2007-2010, published 2013, available at www.cdc.gov/nchs/data/series/sr_11/sr11_252.pdf; E. S. Ford and W. H. Dietz, Trends in energy intake among adults in the United States: Findings from NHANES, American Journal of Clinical Nutrition 97 (2013): 848-853 A. Keys, Seven Countries: A Multivariate Analysis of Death and Coronary Heart Disease (Cambridge, Mass.: Harvard University Press, 1980). U.S. Department of Agriculture and U.S. Department of Health and Human Services, Scientific report of the 2015 Dietary Guidelines Advisory Committee, 2015, D-6:11, available at www.health.gov. M. R. Flock, J. A. Fleming, and P. M. Kris-Etherton, Macronutrient replacement options for saturated fat: Effects on cardiovascular health, Current Opinion in Lipidology 25 (2014): 67-74. A. M. Fretts and coauthors, Plasma phospholipid saturated fatty acids and incident atrial fibrillation: The Cardiovascular Health Study, Journal of the American Heart Association (2014), epub, doi:10l1161/JAHA.114.000889. R. H. Eckel and coauthors, 2013 AHA/ACC guideline on lifestyle management to reduce cardiovascular risk: A report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines, Circulation 129 (2014): S76-S99. J. A. Nettleton, P. Legrand, and R. P. Mensink, ISSFAL 2014 debate: Is it time to update saturated fat recommendations? Annals of Nutrition and Metabolism (2015), epub, doi:10.1159/000371585; G. Michas, R. Micha, and A. Zampelas, Dietary fats and cardiovascular disease: Putting together the pieces of a complicated puzzle, Atherosclerosis 234 (2014): 320-328; G. D. Lawrence, Dietary fats and health: Dietary recommendations in the context of scientific evidence, Advances in Nutrition 4 (2013): 294-302 Missing Fat Mechanism: U. Ravnskov and coauthors, The questionable benefits of exchanging saturated fat with polyunsaturated fat, Mayo Clinic Proceedings 89 (2014): 451-453; National Cancer Institute, Sources of saturated fat, stearic acid, and cholesterol raising fat among the US population, 2005-2006, updated April 11, 2014, available at http://appliedresearch.cancer.gov/diet/foodsources/sat-fat/. B. H. Rice, Dairy and cardiovascular disease: A review of recent observational research, Current Nutrition Reports 3 (2014): 130-138. 2014 Debates: B. Walsh, Eat butter: Scientists labeled fat the enemy: Why they were wrong, Time, June 23, 2014; M. Bittman, Butter is back, New York Times, March 26, 2014, p. A-23. - Textbook: "These claims were spawned by the publication of a scientific meta-analysis (a study that combines prior published data and reanalyzes them) that did, in fact, fail to find a correlation between dietary saturated fat intakes and elevated CVD risk. (R. Chowdhury and coauthors, Association of dietary, circulating, and supplement fatty acids with coronary risk, Annals of Internal Medicine 160 (2014): 398-407.)... "Challenges to this meta-analysis were immediate and vigorous (Comments and response, Annals of Internal Medicine 161 (2014): 453-459; M. Katan, as interviewed in B. Liebman, Fat under fire: New findings or shaky science? Nutrition Action Healthletter, May 2014, pp. 3-7; D. Kromhout and coauthors, The confusion about dietary fatty acids recommendations for CHD prevention, British Journal of Nutrition 106 (2011): 627-632.)... N. M. Sales, P. B. Pelegrini, and M. C. Goersch, Nutrigenomics: Definitions and advances of this new science, Journal of Nutrition and Metabolism (2014): epub ahead of print, doi:10.1155/2014/202759. osition of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine, Nutrition and athletic performance, Journal of the Academy of Nutrition and Dietetics 109 (2009): 509-527 (under revision); S. M. Phillips, Dietary protein requirements and adaptive advantages in athletes, British Journal of Nutrition 108 (2012): epub, doi:10.1017/S0007114512002516. H. J. Leidy and coauthors, The role of protein in weight loss and maintenance, American Journal of Clinical Nutrition (2015), epub ahead of print, doi: 10.3945/ajcn.114.084038; D. H. Pesta and V. T. Samuel, A high-protein diet for reducing body fat: Mechanisms and possible caveats, Nutrition and Metabolism 11 (2014), epub, doi: 10.1186/1743-7075-11-53; A. Belza and coauthors, Contribution of gastroenteropancreatic appetite hormones to protein-induced satiety, American Journal of Clinical Nutrition 97 (2013): 980-989. However, from text: "Evidence does not support taking protein supplements to lose weight, and common sense opposes it." - use regular protein-rich foods (e.g., Greek yogurt) A Fasano and coauthors, Nonceliac gluten sensitivity, Gastroenterology 148 (2015): 1195-1204; L. Eli, L. Roncoroni, and M. T. Bardella, Non-celiac gluten sensitivity: Time for sifting the grain, World Journal of Gastroenterology 21 (2015): 8221-8226; M. M. Leonard and B. Vasagar, US perspective on gluten-related diseases, Clinical and Experimental Gastroenterology 7 (2014), epub, doi:10.2147/CEG.S54567; A. D. Sabatino and G. R. Corazza, Non-celiac gluten sensitivity: Sense or sensibility? Annals of Internal Medicine 156 (2012): 309-311; M. Pietzak, Celiac disease, wheat allergy, and gluten sensitivity: When gluten free is not a fad, Journal of Parenteral and Enteral Nutrition 36 (2012): 68S-75S. K. E. Lundin, Non-celiac gluten sensitivity—Why worry? BMC Medicine 12 (2014), epub, doi:10.1186/1741-7015-12-86. ****M. L. Tung and L. K. Tan, Long term use of metformin leading to vitamin B 12 deficiency, Diabetes Research and Clinical Practice 104 (2014): e75-e76.*****

Protein Metabolism

Protein digestion begins in the stomach, where HCl denatures protein. Pepsin (which functions best in acid) can now break peptide bonds Smaller polypeptides travel to Sm Int where pancreatic ___ases break them into AAs, dipeptides, and tripeptides AAs are absorbed into bloodstream and carried to liver. (Different sites in Sm Int absorb different AAs, meaning that taking a single AA supplement can be dangerous beyond producing an AA imbalance) From liver, they are transported through bloodstream to cells. In cells, AAs are used to build enzymes, hormones, and other tissues.

A child presents with bowed legs and a protruding belly (and maybe beaded ribs). Your dx?

Rickets due to Vit D Deficiency - making the child unable to mineralize newly formng bone material, so as gravity pulls body weight against the weak bones, the legs bow. Lax abdominal muscles result in belly protrusion.

B Vitamins and their Metabolic Destinies

THe Rhythm Nearly Proved Contagious Vit B1 = Thiamin(e) -> TPP(thiamine pyrophosphate (or diphosphate - has that thiazolium ring that becomes an ylid) Vit B2 = RiboFLAVin -> FAD (FLAVIN Adenine Dinucleotide = that 3-ring tank) --> 2ATP Vit B3 = Niacin (nicotinic acid) ->->-> NAD (nicotinamide Aden. dinuc) --> 3ATP - B6 = Pyridoxine = Pyridoxol -> Pyrodixal 5 Phosphate (PLP): Used in Transaminases - B12 = Cyanocobalamin -> coenzyme for the methionine synthase rxn (methylcobalamin), and the methylmalonyl CoA mutase reaction (adenosylcobalamin) - Folate (B9) -> THF (Tetrahydrofolate) - transfer of single-carbon units in NucA and AA metabolism "B12 and Folate both help cells to multiple => esp. helpful for RBCs and digestive tract cells - Biotin (B7) - Carboxylase coenzyme - Pantothenate (B5) -> CoA

Can the body synthesize niacin?

The body can convert Tryptophan to Niacin. Thus, a person eating adequate protein will not be deficient in niacin.

Nicotinic Acid (a form of niacin) was often prescribed to improve blood lipid levels. What's the problem?

The use of niacin is limited by the most common side effect of large doses of niacin, the "niacin flush" - a dilation of the capillaries of the skin with perceptible, often painful tingling

Why are salts of heavy metals like mercury and silver poisonous? What is a common first-aid antidote for them?

They denature protein strands wherever they touch them. The common first-aid antidote for swallowing a heavy-metal poison is to DRINK MILK: the poison acts on the protein of the milk rather than on the protein tissues of the mouth, esophagus, and stomach. Later, VOMITING can be induced to expel the poison that has combined with the milk.

Which vitamins are coenzymes?

Thiamin Riboflavin Niacin

For this course, we are concerned about the toxicity of vitamins _________

Vit A - RBC breakage, cessationo of mensturation, nosebleeds; Bone pain, growth retaradation, difficulting gaining weight, increased skull pressure; abd pain, nausea, vomiting, diarrhea, weight loss; overreactive immune system; blurred vision, uncoordinated uscle, fatigue, irritability, loss of a; dry skin, rashes, cracking and bleeding lips, brittle nails; benign skin yellowing (beta-carotene); LIVER ENLARGEMNET AND DAMAGE; BIRTH DEFECTS Vitamin D - ELEVATED BLOOD CALCIUM -> calcification of blooD vessels, calcification of heart tissues, calcification of tooth soft tissues (and thinning of tooth enamel), calcification and harm to soft tissues in kidneys, lungs, joints, etc.; excessive thirst, headaches, irritbability, loss of a, weakness, nausea Niacin

Which vitamins are antioxidants?

Vit A => Beta-carotene Vit C Vit E (Selenium - mineral that is a key antioxidant)

Riboflavin 1. DRI 2. Chief Functions 3. Deficiency Sx NO TOXICITY 4. Good Sources

Vit B2 1. DRI -Men=1.3mg/day -Women=1.1mg/day 2. Part of coenzyme active in energy metabolism B2 -> FAD (FLAVIN Adenine Dinucleotide = that 3-ring tank) --> 2ATP 3. Deficiency sx (subtle, hard to notice with the thiamine deficiency that is often also present): - Cracks and redness at corners of mouth - Painful, smooth, purplish red tongue - Sore throat - Inflamed eyes and eyelids, sensitivity to light - Skin rashes 4. Beef LIver, Cottage Cheese, Enriched Cereal, Spinach, Milk, Yogurt Pork Chop, Muschrooms

The Bone Health Squad: Vitamins, Minerals, and a Nutrient

Vit D Vit K Vit C Ca2+ Phosphorous Mg2+ Fl- Protein

Which vitamin is the most potentially toxic?

Vitamin D -> raises the concentration of blood calcium from bones, which can collect in and damage soft tissues. Chronic high Vit D intakes causes decline in kidney/heart function, and eventual failure of those organs leads to death.

A premature infant has a low pO2. A tissue sample shows ertyrocyte hemolysis (RBC rupture). What vitamin might correct the problem?

Vitamin E = alpha-tocopherol Babies born premature might miss out on Vitamin E transferred from moms (happens late in pregnancy). Without Vit E, the RBCs can rupture, causing hemolytic anemia.

Over time, a chronically high-fat diet seems to _______ the satiety response to fat, at least in rats.

Weaken the satiety response to fat (A. Romano and coauthors, High dietary fat intake influences the activation of specific hindbrain and hypothalamic nuclei by the satiety factor oleoylethanolamide, Physiology and Behavior (2014), epub ahead of print, doi:10.1016/j.physbeh.2014.04.03; F. A. Duca, Y. Sakar, and M. Covasasa, The modulatory role of high fat feeding on gastrointestinal signals in obesity, Journal of Nutritional Biochemistry 24 (2013): 1663-1677.)

Pellagra Sx

You'll need a PELL Grant if you have the 4 Ds: -Diarrhea -Dermatitis -Dementia -Death

Biotin

a coenzyme necessary for fat synthesis and other metabolic reactions.