Nutrition Week 4 Study Guide ALL SOLUTION Update Actual Exam GUARANTTED GRADE A+

Nutrition Week 4 Study Guide ALL SOLUTION Update Actual Exam GUARANTTED GRADE A+ Summarize the general differences between macronutrients (carbohydrates, lipids, proteins) and micronutrients (vitamins and minerals) Structure: vitamins are indiv. units, not linked together (like molecules of glucose) Function: vitamins yield no energy when metabolized (but they do assist enzymes that help release energy) Food contents: vitamins come in much smaller amounts - mg instead of g List the fat-soluble and water-soluble vitamins. fat soluble: vitamins A,D,E,K water soluble: B (including Thiamin, Riboflavin, Niacin, Folate, Biotin and Pantothenic acid) C Describe how solubility affects the absorption, transport, storage, and excretion of both fat-soluble and water-soluble vitamins Fat soluble: mostly absorbed into LYMPH, travel in BLOOD with protein carriers, stored in LIVER and can build up to toxic levels. Water-soluble- absorbed directly into BLOOD, travel freely, excess excreted in urine, risk of toxicity far less. List the B vitamins thiamin, ribofavin, niacin, vitamin B6, folate, vitamin B12 Thiamin (Vitamin B1) Uses: Part of coenzyme TPP (energy metabolism: pyruvate --> acetyl CoA); key for muscle activity in response to nerves Deficiency: Beriberi (wet beriberi: swelling esp in lower legs; dry beriberi: wasting away) Food Sources: pork, soy milk, tortilla (but is destroyed by prolonged cooking) Riboflavin (B2) Uses: part of coenzymes FMN & FAD --> energy metabolism Deficiency: Ariboflavinosis → lesions, malais Food sources: milk products, whole grain products (is destroyed by UV light) Niacin (B3) Uses: part of coenzymes NAD & NADP --> energy metabolism Deficiency: pellegra (inflamed skin, diarrhea, dementia, and sores in the mouth) Food Sources: milk, eggs, poultry, fish, whole grains Vitamin B6 Uses: Part of coenzymes PLPn & PMP --> amino/fatty acid metabolism; converts tryptophan to niacin and to serotonin; helps to make red blood cells Deficiency: Scaly dermatitis, anemia, depression, confusion, convulsions Food Sources: meats, fish, poultry Folate Uses: part of coenzymes THF --> DNA synthesis (new cell formation) Deficiency: neural defects (spina bifida) Food Sources: fortified grains, leafy greens, legumes, seeds, liver B12 Uses: part of coenzymes methylcobalamin and deoxyadenosylcobalamin used in new cell synthesis; helps to maintain nerve cells; reforms folate coenzyme; helps to break down some fatty acids and amino acids Deficiency: anemia Sources: milk, liver, eggs, peanuts Vitamin C Uses: Antioxidant: defend against free radicals by donating an electron or two, Cofactor in collagen formation (& other reactions), Combats stress (from extreme temps, metal intake, chronic use of certain medications), Prevention/treatment of common cold, Disease prevention Deficiency: scurvy,( gums that bleed easily around teeth & capillaries under skin break spontaneously-> hemorrhages) Toxicity: Signs: gastrointestinal distress & diarrhea, Can act as a pro-oxidant when quantities exceed body's needs Food Sources: Fruits & vegetables: citrus, bell peppers, broccoli, strawberries Identify the roles of vitamin A in the body, and describe the effects of vitamin A deficiency and toxicity. Uses: Retinoids: retinol, retinal, retinoic acid, Roles: promoting vision, protein synthesis & cell diffusion (skin & tissue health, reproduction & growth) Deficiency: Night blindness, Blindness, Keratinization (dry rough skin), immunosuppression, (symptoms don't appear until after stores are depleted (1-2 years for healthy adult)) Toxicity: Bone defects: weaken bones - fractures & osteoperosis, Birth defects: abnormal cell death in spinal cord, Vit A has no beneficial effect for acne Food Sources: Foods derived from animals - liver, fish liver oils, milk products Plants contain no retinoids but do have precursors (carotenoids) - rich yellow/deep orange veg (beta carotenes) Vitamin D Uses: - a hormone! -Bone growth - assists absorption of calcium & phosphorus; raises concentration of bone minerals -Protects against cognitive decline in brain & nerve cells -Vit D in muscle cell encourages growth/preserves strength -May regulated cells of adipose tissue Deficiency: -When deficient, production of calbindn slows - allows vit to pass through GI tract -Rickets: bones don't calcify normally - growth retardation & skeletal abnormalities -Osteomalacia - soft, flexible, brittle bones -Osteoperosis - fractures, reduced bone density -Elderly: body can’t make & activate Vit D anymore Toxicity:Excess can raise concentration of blood calcium --> stones (kidneys) Sources: -Fortified milk -Egg yolks, oily fish -Sun (non-food) Vitamin E Uses: -Anti-oxidant - one of primary defenders against free radicals --> stop chain reaction of FAs creating more Fas -Might protect against chronic diseases Deficiency: -Rare - associated w/ diseases of fat malabsorption (ex. Cystic fibrosis) -Prolonged deficiency can cause neuromuscular dysfunction Toxicity: -May interfere w/ blood clotting --> hemorrhage Sources: Vegetables oils & products made from them Vitamin K Uses: -Produced by bacteria (think pro-biotics) -Essential for activating proteins that make blood clots -Helps w/ metabolism of bone proteins Deficiency: -Primary: rare -Secondary: 1) fat absorption falters 2) some drugs disrupt k's synthesis Toxicity: -Rare - no UL developed Food Sources: -Leafy greens (spinach, kale), fruits (avo, kiwi), veg oils -Bacteria in GI (non-food) Antioxidants Organic molecules that help protect the body from harmful chemicals called free radicals, substances that significantly decrease the adverse effects of free radicals on normal physiological symptoms Vitamins: beta-carotene/vit a/ carotenoids, vitamin C, vitamin E List the major functions of water in the body. Carries nutrients and waste Maintains molecule structure (ex. protein, glycogen) Solvent so minerals, vitamins, etc. can do metabolic activities Lubricant/cushion Regulates body temp Maintains blood volume Describe water balance, and list major water sources and routes of water loss Water balance: balance between intake and output Water in: drinking water, food(fruits, veg, meats, cheese)/bev, metabolic water Water out: obligatory water excretion (waste), vapor from lungs, sweat, feces Describe the general difference between minerals and vitamins Minerals are inorganic and vitamins are organic, Minerals do retain chemical identity (w/ heat, air, light, etc.) Describe the general difference between the major minerals and trace minerals Major: need more, found more easily in foods; Trace: required in small amounts >100 mg /day, Major functions: coenzymes, structural (make up body's compounds) Describe the role of calcium in the body and the factors that enhance or limit its absorption -Bone structure -Part of structure for bones & teeth (ca bank) -Vital for cell function -Under homeostatic control -Transmits impulses through nerves -Muscle contraction -Absorption (Body increases absorption when it needs more Fibers interfere) List the hormones needed to maintain blood calcium levels -Calcitonin: prevents calcium reabsorption in the kidneys -Parathyroid hormone: stimulates calcium reabsorption from kidneys into blood Identify food sources of calcium, and describe the effects of calcium deficiency Milk, yogurt, cheese, certain nuts & seeds (tahini) Vegetables: cauliflower, watercress, brussels sprouts, rutabaga Deficiency: (during growth years) prevents bones from reaching peak bone mass, reduces bone integrity Identify risk factors for osteoporosis and the roles of physical activity and calcium intake. Definition: Inability to maintain calcium homeostasis Risk factors: age, low BMI, caucasian, asian, hispanic, cigarette smoking Phys Activity: when muscles work they pull on bones → density Calcium intake: intake in early life predicts lifelong bone health Identify the major roles of phosphorus in the body, and food sources in the diet Role: in cells as buffer system; part of DNA & RNA; assists energy metabolism; phospholipids → stability for lipoprotein vehicles Sources: animal foods (meat, fish, poultry, eggs, milk) Identify the role of magnesium in the body, and major food sources Role: cofactor for enzymes that facilitate carb and fat metabolism; bone formation Sources: bone, foods- anything green (chlorophyll), nuts, seeds Define electrolyte, and list the 3 major electrolyte minerals Definition: Solution that can conduct electricity Minerals: Sodium, potassium, chloride Role: maintain fluid balance, muscle contraction Identify the role of sodium, the effects of excessive intake, and major food sources Role: electrolyte - nerve/muscle function, fluid + PH balance Sources: processed foods, table salt, naturally-occurring sodium, snacks Toxicity Too much sodium --> -Body releases Ca --> osteoporosis -Kidney stones formation -UL 2300 Hypertension - associated (depends on salt sensitivity) Identify the role of potassium, the effects of inadequate intake, and major food sources Role: electrolyte, helps your nerves to function and muscles to contract. It helps your heartbeat stay regular. It also helps move nutrients into cells and waste products out of cells. A diet rich in potassium helps to offset some of sodium's harmful effects on blood pressure Sources: -whole foods, fruits & veggies, milk Deficiency: -Excessive losses - dehydration -Hypokalemia - muscle weakness -Getting enough prevents against hypertension Describe the DASH diet, and specify who might benefit from such a diet Dietary Approaches to Stop Hypertension Emphasizes more fruits & veg, low-fat dairy, nuts; high in Mg, naturally low in sodium & saturated fats; increase amount of fiber Beneficiaries: those at risk for high blood pressure or heart disease Identify the major role of chloride during digestion. Component of gastric acid Hcl - important for digestion Identify the major functions of iron in the body Component of several body proteins -Hemoglobin -Myoglobin -Enzyme cofactor Compare the availability of iron from plant vs. animal sources Animal: meat, poultry, eggs - none in dairy (Heme - bound to hemoglobin in blood/tissues of animal flesh) Plants: enriched grains, fortified - less bioavailable (Nonheme form) Describe the role of zinc, major food sources, and consequences of a zinc deficiency Role: cofactor - helps more enzymes in body do their job than any other vitamin/mineral combined Sources: protein-rich foods; shellfish (esp. oysters), meats, poultry, milk cheese Deficiency: dwarfism - esp. during stages of growth Describe the effects of insufficient and excess iodine intake. Deficiency: -Goiter - enlargement of thyroid gland -Cretinism - during pregnancy Toxicity -Thyroid gland enlargement -Thyroid hormone synthesis is inhibited -Can appear w/ consumption of seaweed, kelp tablets Describe the use of chromium in the body and its relationship to diabetes. Role: helps maintain glucose homeostasis; enhances insulin activity Diabetes: low chromium → elevated blood glucose, impaired glucose tolerance Describe the use of selenium in the body and the role of selenium in cancer protection Role: antioxidant component of proteins → prevents free-radical formation Cancer: antioxidant action may protect against some cancers (not supplements) Explain the use of fluoride in the body and its role in dental caries prevention. Role: makes teeth stronger & resistant to decay Dental caries: Ca and Phos make crystal; Fluoride places OH to make fluorapatite → stronger List major phytochemicals that might protect the body from cancer and heart disease. Cancer: flaxseeds, phytoestrogens, lycopene, carotenoids Heart disease: flavonoids, lutein, lignans List the benefits of engaging in regular physical activity Restful sleep Nutritional health Improved body composition CONTINUED....