Human Nutrition 2410 OSU Final

six classes of essential nutrients

carbs, fats, proteins, vitamins, minerals, water

which nutrients provide energy

carbs, fats and proteins

which are macronutrients

carbs, fats, proteins and water

which are micronutrients

vitamins and minerals

most Americans need more

dietary fiber, vitamin D, calcium, iron, potassium

most americans need less

saturated fat, trans fat, cholesterol, sodium, sugar

daily value definition

how well does one serving meet your approximate daily needs for a nutrient

low or poor source provides

<5 % of the DV

good source provides

>or = 10 % of the DV

rich or high source provides

>or = 20 % of the DV

digestive system

what is so special about the structure of the small intestine

folded areas like villi and microvilli

Prebiotics

fuel for the probiotics; undigestible carbohydrates

postbiotics

byproducts by the metabolism of microbes

probiotics

beneficial bacteria that survives transit through the GI tract;

lifestyle modifications can alleviate constipation

increase fiber and fluid intake, and physical activity

my plate

fruits, grains, veggies, proteins, dairy

physical activity recommendation by the physical activity guidelines for Americans

150-300 minutes/week

4 simple steps to food safety

clean, separate, cook, chill

what foods provide carbs

grains, fruit, vegetables, plant sources of proteins, dairy

AMDR for carbs

45-65%

limit for the intake of sugars

<10%

what foods provide lipids

dairy, protein

2 essential fatty acids

alphalinoleic (omega 3) and linoleic (omega 6)

food sources of saturated fats

butters, oils, animal fats, coconut oil, palm oil

AMDR for fat

20-35%

limit of saturated fat intake

< 10 %

foods that provide protein

meat, slightly in grains, dairy

RDA for protein

0.8 g/kg

RDA

Recommended Dietary Allowance

AI

Adequate Intake

UL

Tolerable Upper Intake Level

CDRR

chronic disease risk reduction intake

AMDR

Acceptable Macronutrient Distribution Range

fat-soluble vitamins

A, D, E, K

what vitamin is most likely to accumulate to toxic levels in the body and why

vitamin A

most common micronutrient deficiency in the world

iron deficiency (anemia)

nutrient deficiency that is a major cause for blindness around the world

vitamin A

nutrient deficiency during gestation that can cause intellectual disability in the offspring

iodine

the only nutrient for which adult females have a higher RDA than males

iron (18 mg/ day vs 8 mg/ day)

what is the best way to preserve the micronutrient content of foods

freeze

bioavailability definition

how well a nutrient is absorbed by our bodies

one thing that increases the bioavailability of minerals

more acid in the stomach

one thing that decreases the bioavailability of minerals

phitates, oxalates, taking much of other minerals

which two vitamins in the synthetic form more bioavailable than the natural form

folate and B-12

which vitamins can be synthesized to some extent in the body

vitamin D, vitamin K, biotin, vitamin A, niacin

what are phytochemicals

plant chemicals

are phytochemical essential in the human diet

no; but some benefits

not considering water in foods, how much water should adult males drink each day

13 cups

not considering water in foods, how much water should adult females drink each day

9 cups

only one nutrient has a CDRR, which one is it

sodium

what are the functions of sodium

electrolyte, regulates fluid balance, transmission of nerve impulses, muscle contraction

which foods contain the most sodium

processed and restaurant foods

what is the effect of consuming too much sodium

higher risk of some cancers and higher blood pressure

how does potassium intake influence blood pressure

lowers blood pressure

what types of foods have lots of potassium

fruits and veggies

what is the DASH diet

Dietary Approaches to Stop Hypertension

free radical definition

molecule with unpaired electron which makes it harmful

antioxidant definition

electron donor

one fat soluble ANTIOXIDANT

vitamin E

one water soluble ANTIOXIDANT

vitamin C

one MINERAL that functions as a cofactor for an antioxidant enzyme system

zinc

best food sources of vitamin E

vegetable oils, nuts, seeds

best food sources of vitamin C

citrus fruits, veggies

name of the vitamin C deficiency disease

scurvy

symptoms of scurvy

easy bruising, bleeding gums, loose teeth, and lack of energy

one food source of carotenoids

carrots, sweet potatoes, squash, apricots

one food source of retinoids

meats, dairy foods

differences between osteoporosis, osteopenia, and osteomalacia

osteoporosis: severely low bone mineral density

osteopenia: lower than normal bone density, but not severe enough to be called osteoporosis

osteomalacia: vitamin D deficiency, soft bones

other than dairy products-- which foods supply calcium

veggies, nuts, soy products, whole grains

functions of vitamin D

Bone health, calcium and phosphorous homeostasis

what is unique about vitamin D

it can be synthesized through the body by sunlight and cholesterol

food sources of vitamin D

fortified dairy, egg yolks, fatty fish, mushrooms

name of the vitamin D deficiency during childhood

rickets

name of the vitamin D deficiency during adulthood

osteomalacia

a ______ is an organic compound that binds to an inactive enzyme to form an active enzyme

coenzyme

which group of people is at highest risk for deficiencies of B vitamins

alcoholics

nutritional differences between whole grains and refined/enriched grains

whole grains will have 100% of the nutrients and vitamins, zinc, potassium, calcium, etc; but the others do not have the germ or bran, but will be enriched with thiamin, folate, iron

thiamin deficiency disease

beriberi

niacin deficiency disease

pellagra

4 D's of pellagra

dermatitis, diarrhea, dementia, death

glossitis

inflammation of the tongue due to vitamin deficienciies

cheilosis

abnormal condition of the lip

why are b vitamin deficiencies linked to problems like glossitis or cheilosis

we need b vitamins for turnover of the cells

what B vitamins can you get a toxicity from

unusual, but can be caused by niacin toxicity, B-6

how does iodine support energy metabolism

necessary for the synthesis of thyroid hormones

what problems are associated with iodine deficiency

slow metabolism, birth defects, hypothyroidism

besides iron deficiency, what other nutrient deficiencies can cause anemia

folate, B-6, K,

how does vitamin K support blood health

important for blood clotting

how does vitamin K support bone health

helps certain proteins to grab onto calcium

hemoglobin

An iron-containing protein in red blood cells that reversibly binds oxygen.

nutrients that are necessary for proper formation of hemoglobin

iron and vitamin B-6

difference between heme iron and nonheme iron

heme is more efficient absorbed, nonheme less well absorbed

food sources of heme iron

animal products

food sources of nonheme iron

plants such as grains, vegetables, legumes, and nuts

how can we enhance absorption of nonheme iron from foods

consume it along with vitamin C

macrocytic anemia

A form of anemia characterized by large, immature red blood cells

why do deficiencies of folate and vitamin B-12 lead to macrocytic anemia

we need to make new DNA and red blood cells, without folate and B12 the synthesis would not be able to happen

why are older adults at risk for a vitamin B-12 deficiency

stomach acid production declines as we get older

what are neural tube defects

Malformations during early gestation because of low levels of folate in the mother