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Vitamin

An essential nutrient needed in tiny amounts to regulate body processes

Provitamins

Compounds that are not vitamins, but the body can convert them into the active form

Of a vitamin

What is the provitamin of Vitamin A?

Beta carotene

Fat-soluble vitamin

Vitamins that dissolve in fat. vitamins A, D, E, and K are all fat soluble.

Water soluble vitamins

Vitamins that dissolve in water. The B vitamin complex, and vitamin C are water soluble vitamins

Toxicity

A poisonous condition, vitamins A and D are especially toxic if consumed in large amounts. Toxicity occurs when people take large amounts of vitamin supplements. Not caused by eating vitamin rich foods.

What deficiency is the leading cause of preventable blindness in parts of Africa, south anmerica and Asia?

Vitamin A deficiency

Epithelial cells

Surface cells that line the outside of the body

What does epithelial tissue cover?

Passages of the lungs, the eyes, and lines the reproductive organs.

What does vitamin A also play a role in?

Keeping hair and skin healthy, keeping the eyes from dryness and infections, helping the lining of the lungs stay moist and resistant to disease, and maintaining eyesight.

Night blindness

Poor vision in dark or dim lighting and in the night. Usually caused by vitamin A deficiency, cataracts, and retina damage

What is the RDA for Vitamin A?

900mcg per day for men, 700mcg per day for women.

What is the RDA of Vitamin D?

15mcg day for 1-70 years

Vitamin E RDA

15mg per day

How many calories per gram of vitamin?

0

RDA for Thiamin (B1)

1.2 mg a day for men, 1.1 mg a day for women

RDA for Riboflavin (B2)

1.3 Mg a day for men, 1.1mg a day for women.

RDA for Niacin (B3)

16mg a day for men , 14mg a day for women

RDA for pantothenic acid (B5)

5Mg a day

RDA for Biotin (B7)

30Mcg a day

RDA for vitamin B6

1.3 mcg a day (ages 19-50)

What does the prefix vita mean?

Life

What does the suffix amine mean

A certain chemical structure that contains nitrogen

Fortified foods

Foods that have nutrients added to them during processing

Good sources of vitamin A provitamin

Winter squash, broccoli, cantaloupe, apricots

Signs of vitamin A toxicity

Severe headaches, bone pain, dry skin, hair loss, vomiting, and liver damage

The tolerable uptake levels of vitamin A for 14-18 year olds is 2,800 mcg

Lipid

Energy-rich organic compounds, such as fats, oils, and waxes, that are made of carbon, hydrogen, and oxygen.

Triglycerides

The main type of fat found in your body and food, made of one glycerol molecule and three fatty acids.

Fatty Acids

chains of carbon atoms bonded to hydrogen atoms

Saturated Fatty Acids

A fatty acid with only single bonds between carbons, holding the maximum amount of hydrogen.

monosaturated fatty acid

A fatty acid with one double bond between carbon atoms

Polyunsaturated fatty acids

: A fatty acid with two or more double bonds between carbon atoms.

Hydrogenation

A chemical process that adds hydrogen to liquid vegetable oils to turn them into solid fats.

Trans fatty acid

• An unhealthy fat created when liquid vegetable oils are partially hydrogenated.

Rancid

• The state of a fat or oil that has spoiled, developed a bad smell, and oxidized due to exposure to air, light, or heat.

Phospholipids

A type of lipid made of two fatty acids and a phosphate group attached to a glycerol backbone, forming the main structure of cell membranes.

Lethicin

: A specific, naturally occurring phospholipid found in egg yolks and soybeans used to blend water and fat.

Emulsifier

• A substance that allows water and oil to mix together without separating.

Sterols

A category of lipids with a complex, four-ring carbon structure rather than a long chain, including hormones and cholesterol.

Cholesterol

The most common sterol, made by the liver and found in animal foods, used to build cell membranes, vitamin D, sex hormones, bile acids and hormones. IT IS ONLY FOUND IN ANIMAL TISSUE

Essential Fatty Acids (EFAs)

A fatty acid that the body cannot manufacture on its own and must be obtained from food (such as omega-3 and omega-6).

Adipose Tissue

The scientific name for body fat tissue that stores energy, insulates the body, and cushions organs.

Chylomicron

A large lipoprotein particle formed in the small intestine that transports dietary fats through the blood and lymph system.

Lipoprotein

A cluster of proteins and lipids that acts as a transport vehicle, allowing fats to travel through the watery bloodstream.

very low density lipoproteins (VLDL)

A lipoprotein made by the liver to deliver triglycerides to body tissues.

Low Density Lipoproteins

A lipoprotein that carries cholesterol from the liver to body tissues; often called "bad cholesterol" because high levels build up in artery walls.

High-density lipoprotein (HDL)

A lipoprotein that removes excess cholesterol from tissues and carries it back to the liver for disposal; often called "good cholesterol."

Coronary Heart Disease (CHD)

A disease where the arteries supplying blood to the heart muscle become narrow or blocked.

Plaque

A hard, fatty deposit made of cholesterol, calcium, and cellular waste that builds up inside artery walls.

Atherosclerosis

The hardening and narrowing of the arteries caused by a buildup of plaque over time.

Heart Attack

A medical emergency that occurs when blood flow to a part of the heart muscle is severely blocked, causing tissue damage.

Stroke

A medical emergency that occurs when blood flow to part of the brain is interrupted or reduced, depriving brain tissue of oxygen

Hypertension

high blood pressure

Blood Lipid Profile

: A blood test that measures the amounts of total cholesterol, LDL, HDL, and triglycerides in the blood.

omega-3 fatty acids

Polyunsaturated fatty acids with their first double bond at the third carbon position; they lower inflammation and support heart health.

Omega-6 fatty acid (linoleic acid)

Polyunsaturated fatty acids with their first double bond at the sixth carbon position; they are essential for health but can promote inflammation if consumed in excess.

Cancer

A group of diseases characterized by the uncontrolled growth and spread of abnormal cells in the body.

Fat Replacer

• An ingredient used by food manufacturers to mimic the taste and texture of fat in low-fat foods while providing fewer calories.

Where are triglycerides stored?

In fat cells

Structure of triglycerides

glycerol + 3 fatty acids

Structure of glycerol

A three-carbon alcohol with a hydroxyl group linked to each carbon

Most common fatty acids in food have how many carbon atoms?

16 to 18

What don't saturated fatty acids have structure wise

Double bonds

An unsaturated fatty acid has atleast one....

Double bond between two carbon atoms. If a double bond is broken, 2 hydrogen atoms can be added to the molecule

Corn oil is

13% saturated fat, 25% monosaturated fat, 62% polyunsaturated fat

The fats in in meat and dairy products

Are usually high in saturated fat

Fats from

Plants

Are usually high in unsaturated fats

What plant oils are high in monosaturated fatty acids?

Olive oil and peanut oil

What plant oils are high in polyunsaturated fatty acids?

Corn, safflower, and soybean oils.

What tropical plant oils are high in saturated fatty acids?

Coconut oil and palm oil.

What does saturated fat, cholesterol and trans fat contribute to?

Heart disease

What is soy lethicin added to?

Chocolate bars, candies, and baked products

What is the emulsifier in mayonnaise?

egg yolk (lecithin)

Phytosterols

naturally occurring sterols found in plants

How many calories per gram of fat?

9

Monoglyceride

a glycerol molecule with one fatty acid attached

Why do women have a lower risk of CHD?

Female hormones tend to protect against CHD

Smokers chance of dying from heart attack is increased by

4 times

Hypertension affects about

20-25% of the adult population

Normal blood pressure readings are under

120/80

High blood pressure readings are over

140/90

Blood serum

Portion of blood in which blood cells and other materials are suspended

Blood lipid profile

Medical test that measures cholesterol, LDL, HDL, and triglycerides in the blood.

How does the American Heart Association recommend calculating your cholesterol ratio?

By dividing your HDL cholesterol into your total cholesterol

How many grams of fat should you have per day/max

44-78g, or 20-30% of your daily calorie intake.

What percent of your calories should come from saturated fats?

No more than 10%.

What ethnic group eats lots of cholesterol and fats but has lower rates of heart disease?

Native Alaskans, because they had omega-3 fatty acids

What percent of cancers are caused by diet?

30-50%

Is taking fish oil pills better than eating real fish?

No. Eating real fish atleast twice a week is better because you get other nutrients that is in the fish, such as niacin and protein

What are macrominerals?

Ca, P, Mg, Na, Cl, K, S

What are the trace minerals?

Fe, Zn, I, Se, Cu, Mn, F, Cr, Mo

Chloride

Works closely with sodium to maintain the proper balance of fluids outside your cells. It is also the essential ingredient your stomach uses to produce hydrochloric acid (stomach acid), which kills bacteria and digests the food you eat.

One Chloride deficiency

Hypochloremic Alkalosis. Usually caused by severe vomiting (losing stomach acid), a lack of chloride throws off your body's acid-base balance, making your blood too alkaline. This causes shallow breathing, muscle twitches, and dehydration.

Too much chloride

One Too Much Condition: Hyperchloremia. Consuming extreme amounts of chloride (usually alongside sodium in table salt) causes your blood to become too acidic. This leads to high blood pressure, fluid retention, and forces your kidneys to work overtime.

Sulfur

is a key structural component of three essential amino acids (methionine, cysteine, and cystine). It helps shape and stabilize proteins throughout your body, especially keratin, which gives strength and structure to your hair, skin, and nails.

One sulfur deficiency

Protein Malnutrition / Hair & Skin Brittle. There is no standalone sulfur deficiency disease because you get it naturally when you eat protein. However, a severe lack of sulfur-containing protein causes your hair to become extremely brittle, your skin to lose elasticity, and slow wound healing.

Too much sulfur

Getting too much sulfur purely from natural foods is harmless. However, consuming excessive sulfur from additives (like sulfites in processed foods or mineral water) can cause severe stomach upset, bloating, and diarrhea.

Sodium

Controls fluid balance outside your cells, regulates your blood volume and blood pressure, and allows your nerves and muscles to fire electrical signals.

Deficiency of sodium

Hyponatremia. Usually caused by drinking too much water while sweating heavily (flushing out salt), it causes your cells to swell with water. This leads to confusion, severe headaches, seizures, and can be fatal.