BIO 124 - Exam 3 Review

CH 8, 9, 16

Vitamin A (retinol)

• Fat-soluble

• Vision, immune function, and skin health.

• It exists in the forms of retinol and carotenoid

• Found in foods like liver, egg yolk, spinach, carrot

Vitamin C (ascorbic acid)

• Fat-soluble

• Antioxidant in extracellular fluid and lungs, regenerates oxidized vitamin E, assists in collagen synthesis, immune function, synthesis of hormones, neurotransmitters, and DNA, iron absorption

• Sweet peppers, citrus fruits and juices, broccoli, strawberries, kiwi

Vitamin D (cholecalciferol )

• Fat-soluble

• Regulates blood calcium levels, bone health, cell differentiation

• Canned salmon and mackerel, milk, fortified cereals

Vitamin E (tocopherol)

• Fat-soluble

• Antioxidant (protects cell membrane, polyunsaturated fatty acids, and vitamin A from oxidation), protects WBC, immune function, absorption of vitamin A

• Sunflower seeds, almonds, vegetable oils, fortified cereals

Vitamin K (phylloquinone, menaquinone, menadione)

• Fat-soluble

• Coenzyme during protection of specific proteins that assist in blood coagulation and bone metabolism

• Kale, spinach, turnip greens, Brussels sprouts

Vitamin B complex

• Water-soluble

• B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin)

B1 (thiamine)

• Carbohydrate and amino acid metabolism

• Pork, fortified cereals, enriched rice and pasta, peas, tuna, legumes

B2 (ribloflavin)

• Carbohydrate and fat metabolism

• Beef liver, shrimp, milk, fortified cereals, enriched breads and grains

B3 (niacin)

• Carb and fat metabolism, DNA replication and repair, and cell differentiation

• Fortified cereals, enriched breads and grains, canned tomato products

B6 (pyridoxin)

• Carb and amino acid metabolism, synthesis of blood cells

• Chickpeas, meat/fish/poultry, fortified cereals , white potatoes

B9 (folate)

• Amino acid and homocysteine metabolism, DNA synthesis

• Fortified cereals, enriched breads and grains, legumes, greens, liver

B12 (cobalamin)

• Blood cell formation, nervous system function, homocysteine metabolism

• Shellfish, meat/fish/poultry, dairy, fortified cereals

B5 (pantothenic acid)

• Fat metabolism

• Meat/fish/poultry, shiitake mushrooms, fortified cereals, egg yolk

B7 (biotin)

• Carb, fat, and protein metabolism

• Nuts, egg yolk

Sodium

• Major mineral

• Fluid and acid-base balance, transmission of nerve impulses, muscle contraction

• Table salt, pickles, canned soups, snack foods

Potassium

• Major mineral

• Fluid balance, transmission of nerve impulses, muscle contraction

• Potatoes, bananas, tomato and orange juices, melons

Phosphorus

• Major mineral

• Fluid balance, bone formation, component of ATP

• Milk, tofu, legumes, nuts, poultry

Chloride

• Major mineral

• Primary component of bone, acid-base balance, transmission of nerve impulses, muscle contraction

• Table salt

Calcium

• Major mineral

• primary component of bone, acid-base balance, transmission of nerve impulses, muscle contraction

• Dairy, sardines, collard greens and spinach. calcium fortified juices

Magnesium

• Major mineral

• Component of bone, muscle contraction, assists more than 300 enzyme systems

• Greens, whole grains, seeds, nuts, legumes

Sulfur

• Major mineral

• Component of certain B-vitamins and amino acids, acid-base balance, detoxification of liver

• Protein-rich foods

Fluoride

• Trace mineral

• Development and maintenance of teeth and bones

• Seafood, legumes, whole grains, drinking water

Iron

• Trace mineral

• Component of hemoglobin in blood cells and myoglobin in muscle cells, assists in many enzyme systems

• Meat, fortified cereals, legumes, spinach

Manganese

• Trace mineral

• Synthesis of protein found in bone and cartilage

• Whole grains, nuts, leafy greens, tea

Zinc

• Trace mineral

• Immune system function, growth and sex*al maturation, gene regulation

• Meat, fortified cereals, legumes

Water-solube vs Fat-soluble vitamins

Water-soluble: easily absorbed into bloodstream but expelled quickly through urine; stored in small amounts

Fat-soluble: absorbed with dietary fats and stored in fat tissues and liver; remains in the body for long duration

Phytochemicals

• Natural plant compounds

• Viewed in diet as colors by nutritionists

• Eat the rainbow!

Electrolytes

• Essential minerals that carry an electric charge in body fluids

• Help move nutrients, remove waste, regulate heart rhythm, and maintain fluid balance

• Sodium, chlorine, magnesium, calcium, potassium

Overhydration (water intoxication)

Dilutes electrolytes, disrupting body’s electrical system; causes cells to swell/burst, affecting brain function

Signs:

• Confusion and dizziness

• Muscle weakness

• Nausea and vomiting

• Headaches

• Drowsiness

• Bloating

Dehydration

Water loss exceeds intake

Signs:

• Fatigue

• Muscle cramps

• Dizziness

• Dark urine

• Sunken eyes

• Dry mouth

Food-borne illness

• 48 million Americans report food-borne illness each year

• 128,000 hospitalizations per year

• 3,000 DEATHS PER YEAR

Prevent food-borne illness at home

1) Wash hands and kitchen surfaces often

2) Separate foods to prevent cross-contamination

3) Chill or freeze foods to prevent microbe growth

4) Cook food thoroughly to kill microbes

5) Store leftovers in refrigerator for limited time

6) Thaw food slowly in refrigerator

7) When shopping, purchase refrigerated and frozen foods last

Prevent food-borne illness outside

1) Restaurant looks clean

2) Insist that food be cooked thoroughly

3) Check inspection scores

4) Properly handle leftovers

Prevent food-borne illness when traveling

1) Choose cooked foods and bottled and canned beverages or tea made with boiling water

2) Use waterless antibacterial hand cleanser frequently

Pros of GMOs

• Increase crop productivity

• Converse of biodiversity

• Grow faster and produce higher yields

• Drought-resistant crops conserve water

• Can be produced with enhanced nutrients, improved digestibility, and lower levels of carcinogens

Cons of GMOs

• No direct public hazard reported

• Could contribute to allergenicity

• Consuming antibacterial crops could harden the cells of our body or our microbial flora in GI tract

• Herbicides are used, possible link to cancer

• Loss of biodiversity

• Super weeds

• Threats to other species