nutrition exam II

how much omega 3 is recommended?

.5 g daily recommends 2 fish meals per week

how do enzymes work?

1) a compound approaches a specific enzyme 2) the compound binds to the enzyme 3) the enzyme changes shape 4) two products are released and the enzyme is available for another reaction

what is the upper level for vitamin A (preformed from foods, fortified foods, and supplements NOT plant foods containing beta carotene-- this will not cause toxicity)?

3000 micrograms!

name the deficiencies for: thiamin, vitamin D, and vitamin C!

A chronic deficiency of thiamin can cause beriberi. A vitamin D deficiency can cause rickets in children and osteomalacia in adults. Scurvy is the result of a vitamin C deficiency.

what happens during vitamin A toxicity?

Abdominal pain, hair loss, joint pain, stunted growth, bone and muscle soreness, cessation of menstruation, nausea, diarrhea, rashes, liver damage, enlarged spleen, may weaken the bones.

what is wernicke korsakoff syndrome?

Alcohol abuse with severe thiamin deficiency Alcohol displaces food in the diet, impairs thiamin absorption, promotes thiamin excretion in the urine

what are omega 3 fatty acids?

Alpha -Linolenic Acid includes: Eicosapentaenoic Acid (EPA) Docosahexanenoic Acid (DHA)

what is fluid balance?

Among body compartments. Fluids within and surrounding a cell. Body proteins help hold fluid within cells, tissues, and blood vessels.

what are the benefits of soy?

High-quality protein source Low in saturated fat Contains isoflavones (phytoestrogens) May have anticancer functions Lowers blood cholesterol levels May reduce risk of heart disease, certain cancers

what makes a food have high quality protein?

Important characteristics of the diet: Should supply at least the essential amino acids. Should supply enough other amino acids to make nitrogen available for synthesizing other nonessential amino acids. Should provide adequate food energy to prevent sacrifice of amino acids for energy.

Vitamin B benefits:

act as part of co-enzymes (a small molecule that combines with and activates an enzyme) B Vitamins all help release the energy stored in carbohydrates, fat, and amino acids

what is a significant source of vitamin E?

almonds because they are rich in oils

what is a good source of monounsaturated fatty acids?

almonds, cashew nuts, olives, olive oil, and canola oil

Limited amounts of surplus amino acids are stored in your body in your what?

amino acid pools in your blood and inside your cells

what does an amino acid have?

an amine group at one end an acid group at the other and a distinctive side chain gives identity and chemical nature to each amino acid

Vitamin E functions as a what to protect cell membranes from being damaged.

an antioxidant

what can cause the irreversible change in a protein's shape? (denaturing of a protein)

heat acidity alcohol salt mechanical force

what are niacin equivalents?

how niacin is found in the diet (the term used)

The majority of trans fats in foods are created by food manufacturers through the process of what?

hydrogenation

what influences whether a food is liquid or solid at room temperature?

if the food is more unsaturated it is liquid, and if it is more saturated it will be solid at room temperature

what do immune cells (white blood cells) do inside the wall?

immune cells, when attracted to the site, engulf the oxidized LDLs in the wall and are transformed into foam cells

where is cholesterol (sterols) found?

in animal derived foods

where are saturated fatty acids found?

in animal foods like meat, poultry, full fat dairy products, and tropical oils (palm, coconut)

where do lipids accumulate?

in the wall of the artery (particularly cholesterol containing LDLs) they seep beneath the wall linging LDLs become oxidized

what is needed to absorb vitamin B12?

intrinsic factor!

what does vitamin C help your body absorb?

iron! ex: having OJ with bran cereal at breakfast

what does cooking and washing do to water soluble vitamins?

it leaches the vitamin B and C out of the foods!

what are two essential fatty acids that are needed for cell membranes?

linoleic acid and alpha linolenic acid

how can you decrease LDL cholesterol?

lose weight, exercise, lower your intake of saturated fats/ transfats/ dietary cholesterol, and increase your intake of soluble fiber rich foods and plants

why be vegetarian?

lowers: Obesity rates, Heart disease rates, High blood pressure rates, and Cancer rates

A deficiency of vitamin B12 can cause what?

macrocytic anemia: The intrinsic factor from the stomach is required for B12 absorption. If the deficiency of B12 results from insufficient intrinsic factor, the resulting type of macrocytic anemia is called pernicious anemia.

where is bile made and stored?

made in the liver and stored in the gall bladder

name foods with a high amount of protein per serving

meat, eggs, cheese, and some soy based products (pork, tofu, steak, tempeh, cheese, eggs, salmon)

what is a good source of vitamin D?

milk has been fortified with vitamin D since the 1930s! Also a source of vitamin A

where do you find riboflavin?

milk!

name foods with low amounts of protein

most fruits and vegetables (apples, avocados,carrots)

what types of oils are high in polyunsaturated fatty acids?

mostly vegetable oils including corn oil

what are epithelial tissues?

mucus producing cells without this, we lose protective barriers!

what does the accumulation of plaque do within coronary arteries?

narrows the artery's interior and impedes the flow of oxygen rich blood to the heart

what are some characteristics of fat soluble vitamins?

need fat to be absorbed! aborbed in upper part of small intestine stored in liver, fat, and muscle tissue can be toxic in high doses found in: fortified milk and oils to be transported through the body, it must be packed in miceles and chylomicrons in lymph

is tuna a good source of vitamins? how about pasta noodles?

neither

is taking fish oil supplements recommended?

no! this may raise LDL cholesterol high omega 3s intake can increase bleeding time, interfere with would healing, and suppress immune function

what are vitamins?

organic compounds vital to life indispensable to bodily functions needed in minute amounts noncaloric but essential nutrients

Which of the following foods is the best source of monounsaturated fatty acids: peanut oil, corn oil, sour cream, or skim milk?

peanut oil

what three oils are high in monounsaturated fatty acids?

peanut, canola, and olive oil

what are the three types of lipids?

phospholipids (lecithin) sterols (cholesterol) triglycerides (fats and oils)

phospholipids: what do they do?

phospholipids serve as emulsifiers in the body, joining with both water and fat used in foods such as salad dressings to keep the fats dispersed

where do you find niacin?

proteins (tryptophan)!

what is marasmus?

results in emaciated appearance

what happens from a vitamin D deficiency?

rickets or osteomalacia (adult rickets)

retina: what is it composed of?

rods and cones (light and color)

what are the types of fatty acids?

saturated unsaturated monounsaturated polyunsaturated

what type of fatty acid is most common in animal based foods such as steak, butter, and milk

saturated fat

what are examples of triglycerides?

saturated fat unsaturated fat transfat

what is protein synthesis?

the process by which cells assemble amino acids into proteins the instructions for making protein are transmitted in the genetic info the cells of your body

what is macular degeneration?

the progressive loss of function of the part of the retina most crucial to vision approximately 7 million Americans are at risk for AMD which is the leading cause of blindness!

which organs assist in the digestion of lipids?

the small intestine (majority), the pancreas, and the liver

what do proteins do?

they are long chain like structures of amino acids peptide bond keeps it together 9 essential amino acids we must absorb through the foods we eat (helps ensure we have the building blocks necessary for basic life processes)

what are unsaturated fatty acids?

they have one or more points of unsaturation

what plant food has the highest quality of protein?

tofu made of soybeans, one of the plant foods that is a high quality protein. Its PDCAAS score is at .78

what is a good total cholesterol number? LDL? HDL?

total should be less than 200 and not above 240 LDL should be less than 100 and not above 160 HDL should be between 40 and 60

what are polyunsaturated fatty acids?

two or more points of unsaturation occur, found in nuts and vegetable oils such as safflower, sunflower, and soybean, and in fatty fish.

what are some factors of Atherosclerosis that we cannot control?

type 1 diabetes age gender family history

what are chylomicrons?

type of lipoprotein; carries digested fat through lymph into bloodstream

what are the best food sources of fats?

unsaturated! limit your sources of saturated fats!

what are free radicals?

unstable molecules that damage cells under oxidative stress this can accelerate the process of aging and thus increasing the risk of heart disease, cancer, diabetes, etc.

what are some roles of cholesterol?

used to make bile used to make sex hormones used to make vitamin D incorporated of cell membranes deposited into the artery walls, leading to plaque buildup and heart disease

who is at risk for a deficiency of B12?

vegetarians!

what does vitamin A do for you?

vision (retinol) maintenance of bodily linings and skin immune defenses growth of bones and the body normal cell development reproduction promotes cell differentiation needed by epithelial tissues

what is cheese a good source of?

vitamin A

what is spinach a good source of?

vitamin A as beta carotene (just like carrots) and vitamin K

what is pernicious anemia?

vitamin B12 deficiency cells are larger than normal and irregular in shape

what do the elderly have trouble absorbing?

vitamin B12 in animal products

Which nutrient is involved in collagen formation, enhanced iron absorption, and functions as an antioxidant?

vitamin C

what is salad dressing a good source of?

vitamin E

what are examples of fat soluble vitamins?

vitamins ADEK

what are some factors of Atherosclerosis that we can control?

weight type II diabetes smoking HDL level hypertension physical activity level

how do you figure out how much protein you need?

weight/ 2.2 to find kilograms kg * .8 = grams

what is protein synthesis?

when two amino acids join together, the new molecule formed is a dipeptide or a tripeptide or a polypeptide DNA holds info necessary to make a specific protein. Info transcribed to RNA in nucleus. MRNA carries info. when the protein is complete it is released by the ribosome

what type of food is rich in water soluble vitamins from the B group?

whole grains and enriched grain products

if needed, can proteins be used to make glucose?

yes if you do not eat an adequate number of carbs

can foods contain both saturated and unsaturated fatty acids in varying amounts?

yes, and most do!

what are examples of water soluble vitamins?

(think Bs and C) folate biotin pantothenic acid C B12 thiamin (B1) riboflavin (B2) niacin pyridoxine (B6)

What happens to the amino acids that are absorbed after the digestive process is complete?

- replace old proteins and to make new proteins. - deaminated (lose their amine group), with the nitrogen being converted in the liver to urea - The carbon-containing remnants of the amino acids are then converted to glucose, used as energy, or stored as fat - When your diet is too low in carbohydrates, certain amino acids can be used to make glucose. - When a person's caloric intake is inadequate, the amino acids are sacrificed to create ATP energy. - Surplus amino acids cannot be stored as protein in your body. These excess amino acids are deaminated and the carbon-skeleton is made into, and stored as, fat.

how are lipids digested?

1) lingual gland in the tongue (lipase) chemically digests some of the fatty food in your mouth through chewing and mechanical digestion. 2) stomach: fat digestion continues int eh stomach with the aid of the enzyme gastric lipase 3) majority of digestion occurs in the small intestine (bile acts as an emulsifier). Fat is emulsified into smaller globules, enabling pancreatic lipase to break it down more easily. 4) absorption: by products of fat digestion travel through your intestinal cells. short chain fatty acids enter your bloodstream directly. long chain fatty acids are reformulated into fats and need transport carriers which travel in your lymph before entering your blood.

protein digestion: what happens?

1) mechanical digestion in the mouth 2) chemical digestion of proteins occurs in the stomach. Denaturation: HCL uncoils the strands of amino acids! 3) these shorter strands enter the small intestine. pepsin: protein digesting enzyme breaking down the polypeptides into tripeptides, dipeptides, and single amino acids. 4) small intestine: protein remnants absorbed through lining, and broken down into single amino acids which enter the blood and travel directly to the liver. 5) transported to liver to be dispersed throughout the body

how do co-enzymes work?

1) two compounds approach the enzyme but a co-enzyme is needed for the reaction to occur 2) once the co-enzyme is there then the compounds can interact with the enzyme 3) the enzyme can change shape 4) the product is released

what determines the protein's shape?

20 Different Side Chains The side chains of the amino acids determine the protein's shape some side chains are attracted to or repel water

how much vitamin D do you need?

600 IU which is five milks

how many calories are per gram of fat? carbs? protein?

9, 4, 4

what percent of the lipids in foods and in the human body are triglycerides?

95% of the lipids in foods and in the human body are triglycerides!

what is the healthiest in terms of HDL and LDL?

A high level of high-density lipoprotein (HDL) cholesterol.

what are the essential nutrients that are soluble in fat?

A, D, E, and K

what do yellow/orange foods usually contain?

B-carotene

what are bases, acids, and buffers?Some proteins act as buffers to maintain normal blood pH.

Bases: compounds that accept hydrogens from solutions; bases have a high pH. Acids: compounds that release hydrogens in a watery solution; acids have a low pH. Buffers: help keep a solution's acidity (amount of acid) or alkalinity (amount of base) constant.

what is a complete and an incomplete protein?

Complete proteins: Contains all the essential amino acids in the right proportion. Animal proteins and soy are complete. Incomplete protein: Lacking or low in one or more of the essential amino acids.

what is protein?

Compounds—carbon, hydrogen, oxygen, and nitrogen Arranged as strands of amino acids - building blocks of protein

what is the US pharmacopoeia (USP)?

Contains the ingredients in the amounts stated on the label Will disintegrate and dissolve in a reasonable amount of time in the body for proper absorption Is free of contaminants Has been manufactured using safe and sanitary procedures

what does DNA do?

DNA in the cell nucleus contains instructions for protein synthesis.

what is a gene?

DNA segment that codes for specific protein

how much fat do you need?

DRI: 20-35% of total daily calories should come from fat Linoleic acid: 5-10% of total daily calories Alpha-linolenic acid: 0.6-1.2% of total daily calories.

vitamin B risks

Damaged nerve sheaths Creeping paralysis General malfunctioning of nerves and muscles

what is denaturation?

Denaturation occurs when protein is exposed to heat or acid or pressure that causes the protein's natural structure to be damaged.

what is acid balance?

Equilibrium between acid and base concentrations in the body fluids. Acid-base balance of blood is carefully controlled.

what happens during vitamin B deficiency?

Every cell is affected Symptoms include: nausea, severe exhaustion, irritability, depression, forgetfulness, loss of appetite and weight, muscle pain, impaired immune response, loss of control of the limbs, abnormal heart action, severe skin problems, swollen red tongue, teary or blood shot eyes

what is the body's chief storage form for energy?

FAT. Helps in a fasting and famine situation, such fasting between meals and long term Gram for gram, fats provide more than 2x the energy of carbohydrate

what are good sources of the essential fatty acids linoleic acid and alpha-linolenic acid

Flaxseeds, walnuts, and soybean oil

what does a gene mutation do?

Gene mutations can result in errors in protein synthesis. Example: sickle-cell anemia

what does vitamin K do for you?

Interferes with function of blood thinners Synthesis of normal form of bone proteins that bind minerals to bone think: Kale, Collards, Spinach

what are the nutrients that vegetarians need more of?

Iron Zinc Calcium Vitamin D Vitamin B12 Omega3 fatty acids

which lipoprotein has the highest percentage of cholesterol?

Low density lipoprotein (LDL)

what does vitamin C do?

Maintenance of connective tissues Formation and maintenance of collagen Antioxidant Helps Absorb Non Heme Iron

vitamin B role

Maintenance of the sheaths that surround and protect nerve fibers Works hand in hand with folate

what are the classes of lipoproteins?

Major classes include: chylomicrons, VLDLs, LDLs, and HDLs

what happens if you eat too much protein?

May increase risk of heart disease, kidney stones, calcium loss from bones Can displace other nutrient- and fiber-rich foods associated with a reduced risk of chronic diseases if protein is oversupplied the body cannot store it

what is a risk of not enough folate during pregnancy?

Neural tube birth defects Range from slight problems in the spinal cord to mental retardation Severely diminished brain size Death shortly after birth Arise in the first few days or weeks of pregnancy Folate needs to be consumed prior to pregnancy

why are nuts healthy?

Provide essential fatty acids Low in saturated fat High in fiber, vegetable protein, and other valuable nutrients, including vitamin E High in phytochemicals that act as antioxidants

pros and cons of getting your vitamin needs from supplements

easy, no planning, BUT expensive, risk of over consumption and lack of extra nutrients, not satisfying at all

Which of dietary components raises low-density lipoprotein (LDL) cholesterol the most?

Saturated fat elevates LDL cholesterol level more than one's dietary cholesterol intake. Viscous, soluble fiber and plant sterols actually help to lower LDL cholesterol.

what are lipoproteins?

Serve as transport vehicles for lipids in blood and lymph

what does RNA do?

Specialized RNA molecules carry out instructions for protein synthesis.

what does protein do in your body?

Structural and Mechanical Support Maintenance Enzymes Hormones Fluid Balance Acid-Base Balance Transport Carriers and Channels Antibodies and Immune Response Energy Satiety

what is a limiting amino acid?

The essential amino acid in shortest supply in a food protein; it limits the body's ability to make its own proteins.

how can you make vitamin D from sunlight?

UV exposure to a cholesterol compound in the skin transforms it into vitamin D precursor which is absorbed into the blood

what are the types of vegetarian?

Vegan Lacto-vegetarian Lacto-ovo-vegarian Semi-vegetarian

what is scurvy?

Vitamin C (ascorbic acid) deficiency Hazard of long distance seagoing journeys of 200+ years ago To avoid scurvy, British sailors were given lime juice

which are antioxidants?

Vitamin E and beta-carotene

Unless carefully planned, vegan diets may lack which of the following essential nutrients?

Vitamins D, B12, and the minerals calcium and iron

what happens with too much vitamin D?

a danger to soft tissue! most toxic of all of the vitamins toxic to bones, kidneys, brain, nerves, heart, arteries

what are monounsaturated fatty acids?

a fatty acid containing one point of unsaturation, found mostly in vegetable oils such as olive, canola, and peanut.

the backbone of a triglyceride is called what?

a glycerol molecule

what is pellagra?

a niacin deficiency leading to the Ds: death diarrhea dermatitis dementia

what is an antibody?

a protein produced by the immune system in response to the presence of an antigen

what is cholesterol (sterol)?

a soft waxy substance made in the body

what are some characteristics of water soluble vitamins?

absorbed with water! absorbed in upper part of small intenstine vitamin B12 absorbed in lower part though enters the bloodstream directly to be transported through the body not stored in the body! excreted in urine excess is harmful, not toxic] found in: grains, fruits, veggies

what do the foam cells do?

accumulate to form a fatty streak, which releases more toxic and inflammatory chemicals

Naturally occurring vitamin B12 is found in which food?

animal foods such as eggs and beef. Although a synthetic form of vitamin B12 is added to fortified soy milk and some cereals, there is no vitamin B12 in watermelon, strawberries, whole grain bread or pasta, or in olive oil or peanuts.

what product is a high quality protein?

animal products the protein is very concentrated a 3 oz serving of chicken will have approximately 25 g of protein

where are saturated fats most likely to be found?

animal products such as meat and dairy

what does vitamin E do?

antioxidant neutralizes free radicals, protecting phospholipids from damage

what are fatty acids?

basic units of fat composed of chains of carbon atoms with an acid group at one end and hydrogen atoms attached all along their length

phospholipids: what do they do in your cell membranes?

because the phosphorus containing head is polar, it attracts charged particles, such as water located both outside and inside your cells its fatty acid containing tail is non-polar; so it lines up with other non-polar molecules such as the tails of other phospholipids this creates a two layer membrane that surrounds the cell and acts as a barrier, allowing certain substances to enter the cell but keeping others from leaving

pros and cons of getting your vitamin needs from fortified foods

easy to obtain a specific nutrient, delicious, BUT more expensive and risk of over consumption and displacing a more nutrient dense food

how much saturated fat and transfat do you want in your diet?

below 10% of caloric intake Substitute monounsaturated or polyunsaturated fat for saturated and trans fat NOTE: instead of, NOT in addition to

what happens in a healthy artery?

blood flows unobstructed through

why is butter high in saturated fat?

butter is made from milk, an animal food, so it is high in saturated fat. A high content of saturated fatty acids makes it solid in room temperature

how are fatty acids classified?

by the length of the fatty acid chain, whether the carbons have a single or a double bond between them, and the total number of bonds

what does vitamin D help your body absorb?

calcium! ex: why milk is fortified

what is kwashiorkor?

caused by inadequate protein, but adequate calories.

what do "cis" and "trans" mean?

cis: hydrogen are on the same side of the double bond (between Carbons) trans: hydrogens are on the opposite sides of the double bond

what is a lipid?

compounds that are not soluble in water hydrophobic: fear of water

what is saturated fatty acid?

contains the MAX possible number of hydrogen atoms

what is Atherosclerosis?

coronary heart disease which affects the heart's blood vessels it is the most common type of cardiovascular disease and has been the number-one killer of adults in the United States for nearly a century.

what is transfatty acid?

created when an unsaturated fat is hydrogenated

what do omega 3s do?

decrease the risk of: arrhythmia, blood triglycerides, growth rate of atherosclerotic plaque, and blood pressure slightly

what happens with too much vitamin C?

diarrhea

what food contains the most dietary cholesterol per serving?

food from animal products; such as whole milk

what does vitamin D do?

functions as a hormone regulation of blood calcium and phosphorus vitamin D acts to raise blood calcium levels

what does a triglyceride consist of?

glycerol backbone and three fatty acids

what are sources of vitamin E?

grains (wheat germ), sunflower seeds, soy milk, almonds

what is a poor source of fat-soluble vitamins?

grains, especially processed grain products, tend to be low in fat soluble vitamins

name foods with a moderate amount of protein

grains, legumes, and vegetables such as corn re-fried beans, rice, nuts, quinoa, lentils, milk

what is beta carotene?

the most abundant of the carotenoid vitamin a activity it is an antioxidant

what is blood cholesterol?

serum cholesterol; the cholesterol which can rise to an unhealthy level leading to clogged arteries and heart disease. And while cholesterol is actually naturally made in the body and is a normal part of our physique, having too high of a level in the blood can be unhealthy.

what are the functions of fat in the body?

shock absorbers, surrounding vital internal organs thermoregulation (insulation) component of cell membranes contribute to satiety slows the emptying of the stomach

what are some fish that are lower in mercury?

shrimp, tuna, salmon, pollock, and catfish

what are the sources of B12?

sources are protein and dairy

pros and cons of getting your vitamin needs from foods

sources of other nutrients and energy, can supply phytochemicals, antioxidants, fiber, delicious BUT need to shop and prepare and plan

what is edma?

swelling of body tissue caused by leakage of fluid from the blood vessels occurs during inadequate protein

what is beriberi?

thaimin deficiency: loss of sensation in hands and feet, muscular weakness, advancing paralysis, abnormal heart action

The part of the protein molecule that contains nitrogen is called what?

the amine group

what is an arterial injury?

the artery's lining is injured, attracting immune cells and prompting inflammation

what is dietary cholesterol?

the cholesterol derived from the foods we eat (animal based products including meat, fish, eggs, poultry, and dairy products)

how does plaque form?

the foam cells, along with platlets, calcium, protein fibers, and other substances, form thick deposits of plaque, stiffening and narrowing the artery

what happens to the amino acids in your body?

the foods that you eat contain essential and nonessential amino acids some amino acids are used to make nonprotein products (hormones) carbon containing remains used to make glucose, energy, or stored as fat

what is the structure of a phospholipid?

the glycerol backbone the phosphate group and two fatty acids it has a polar head and a non-polar tail so one side attracts water and the other repels water

what happens during a low fiber diet?

the liver uses blood cholesterol to make bile the gallbladder stores the bile the intestine: bile aids in digestion much of the cholesterol in the bile is absorbed into the blood and little bile is exctreted

what happens during a high fiber diet?

the liver uses blood cholesterol to make bile the gallbladder stores the bile the intestine: bile aids in digestion and binds to fiber a little cholesterol in the bile is reabsorbed into the blood because fiber and bile is exctreted into the feces

During the digestive process, where are most lipids are absorbed?

the lymphatic system! Long-chain fatty acids, cholesterol, phospholipids, and other remnants are repackaged into chylomicrons for transport into the lymphatic system. Although short-chain fatty acids enter the bloodstream directly, the vast majority of fat consumed is long-chain fatty acids.

what are triglycerides?

the major class of lipids including fats and oils made up of three units (fatty acids) and one unit of glycerol