nutrition exam 4

antioxidants

protect cells from damage caused by oxidation

vitamins: 

E

C

A

Selenium

antioxidant vitamins

stabilize free radicals to reduce oxidative damage

antioxidant minerals

act as cofactors within enzyme systems that convert free radicals to less damaging substances that can be excreted

antioxidant food sources

blueberries, peppers, avocado, oil, spinach, almonds

beta-carotene 

precursor to vitamin A

non-essential nutrient

weak antioxidant

don’t take supplements

one moluecule of beta-carotene =

2 molecules of retinol (vitamin A)

overconsumption of beta-carotene leads to…

carotenosis

beta-carotene is expressed in food as…

Retinol Activity Equivalents

how much active vitamin A is available after conversionb

beta-carotene food sources

pumpkin

sweet potato

carrot

spinach

kale

broccoli

vitamin A food sources

beef liver

egg

dairy

fortified food

vitamin C food sources

strrawberries

grapefruit

broccoli

peppers

orange

vitamin e foods

olive oil

sunflower oil

coconut oil

avocado

almonds

sodium foods

processed food

fish

eggs

cheese

potassium foods

potatoes

brussel sprouts

spinach

banana

avocado

vitamin C deficiency

SCURVY

overgrown gums & swollen

failure to heal

lack of collagen production

vitamin A deficiency

night blindness

xerophthalmia (hardening of cornea)

hyperkeratosis (hard dry skin)

impaired immunity

potassium deficiency

hyppokalemia

leg cramps

weakness

abnormal heart rhythm

tingling/numbness

phytochemicals

not nutrients, but naturally occuring plant chemicals

have antioxidant properties that neutralize free radicals

phytochemicals examples

carotenoids

flavonoids

phelonic acid

phytoestrogen

organosulfur

magnesium food sources

spinach

black beans

oat bran

brown rice

pumpkin seeds

trail mix

calcium food sources

yogurt

sardines

milk

collared greens

cheese

kale

fluoride food sources

fluorinated dental products

fluorinated water

bad calcium sources

binding factors phytates and oxalates reduce calcium absorption like leafy greens, spinach, wheat bran (high in oxalic acid) & phytates)

good sources of calcium

milk, yogurt, cheese, salmon, mackerel

calcium deficiency

osteoporosis & hypocalcemia

what minerals make up the bones

fluoride

calcium

magnesium

phosphorus

how to test bone density

DEXA scam (dual xray absorptiometry)

low concentration blood calcium

increased secretion of parathyroid hormone

causes bone & kidneys to release calcium

increased Vitamin D activation 

high concentration blood calcium

inhibition of parathyroid hormone

suppression of vitamin D

• dec absorption of calcium from the intestines

• dec bone breakdown

• dec reabsorption of calcium by kidneys

osteoclasts

break down bone

osteoblasts

build new bone 

by laying down collagen components

factors that enhance vitamin D synthesis

summer months

latitude closer to equator

time of day (sunniest)

age (younger)

limit use of sunscreen

exposed skin

lighter skin

factors inhibiting vitamin D synthesis

winter months

less sunlight locations

night time

older ppl

using sunscreen

cloudy weather

darjer skin

glass and plastic

obesity

vitamin D foods

salmon

mackerel

milk w vitamin D

liver

eggs

vitamin D deficiency

rickets & osteomalacia

osteoporosis risk factors

smoking

low BMI

low calcium

low sun exposure

alcohol

amenorrhea ( no period)

low estrogen

low testosterone

falling

sedentary life

being white or asian

gender (female)

older age

heme iron

only in animal products

poultry

beef

fish

non heme iron

spinach

beans

lentils

fortified cereals

whole wheat bread

iron absorption promotes..

meat factor

stomach acid

Vitamin C

iron absorption impairs…

phytates

polyphenols

vegetable proteins

fiber

Ca 2+, Zn2, Mg2, Mn2,

low stomach acid

iron regulation

absorption is dependent on current body stores

absorb 1-2mg/d to convert our loss

absorption, transport, storage, excretion, and recycling

majority of iron is in blood

20x greater than iron in diet

iron toxicity

45mg

nausea, vomiting, diarrhea

ppl at risk: kids

Hemochromatosis: genetic disorder causing excessive iron absorption and storage

• treatment: reduce dietary iron, avoid high vitamin C, and blood removal

iron deficiency

most common deficiency in the world

microcytic anemia: weakness, fatigue, headache

ppl at risk: kids, adolescent girls, premenopausal and pregnant women

• poor dietart intake

• iron loss in blood

• diet high in fiber or phytates

  • low stomach acid

vitamin K

blood coagulant and bone meatbolism

phylloquinone- plant form

menaquinone- animal form (produced by bacteria in large intestine)

turnip greens

broccoli

brussel sprouts

spinach

zinc

component of enzymes (heme synthesis)

structure of protein (zinc fingers)

regulation of gene expression

absorption increases w need

decreased absorption w non-heme iron & fiber

increased w animal-based protein

zinc foods

oysters, pork, beef, crab, whole grains, enriched grains

non-specific immunity

body’s primary defense against microbes, airborne stuff, and ingested toxins

aka innate defense

intact skin and mucous membranse

stomach acid destroys food-borne bacteria

inflammatory response causes discomfort, loss of appetite, fatigue, and fever

specific immunity

directed against recognized antigens

memory cells

B & T cells

maternal antibodies

antiserum injection (snake bite)