FNN 100 exam

Oxidant

Oxidant

A compound which oxidizes other compounds

Pro-Oxidant

A compound which promotes oxidization

Anti-Oxidant

A compound which inhibits/reverses oxidization

Radical

Any atom that contains one or more orbital electrons with unpaired spin states

In-Vivo

"Within the living"-Biological studies that are done testing whole living organisms (could be animals, plants or humans)

In-Vitro

"Within the glass"-Studies on microorganisms, cells or biological molecules usually use test tubes, Petri dishes etc.

In-Vitro antioxidants (also dietary antioxidants)

Vitamin E, Vitamin C, Selenium, carotenoids

Function of Radical species

Everything we do creates free radicals (eat, exercise, breath)

• They potentially play beneficial roles in reactions to viruses and bacteria (minimal) -Generally, they are harmful and we need to counteract them by eating fruits and vegetables.

• Attack polyunsaturated fatty acids in lipoproteins and cell membranes (interfering with cellular transport systems) -Damage cell proteins

• Cause DNA mutations

Vitamin C

Needs Vitamin D for absorption Water soluable Body maintains 22mg/kG of body weight (body pool is 1500mg)

RDA/DRI for Vitamin C

Males = 90 mg Females = 75 mg Smokers + 35mg UL= 2000 mg

Functions of Vitamin C

Preventing scurvy (<300 body pool) Collagen Production Enzyme cofactor for Fe and Cu Regenerates other antioxidants

Food sources of Vitamin C

Citrus fruits and berries Tomatoes Brussel Sprouts and spinach Broccoli and cauliflower Potatoes

Carotenoids Functions

Best biomarker for fruit and veg intake Pro vitamin-A activity

Food sources of Carotenoids

Colourful fruits/veggies Papaya, melon, peaches Yam, squash, carrots peppers

Functions of Vitamin E

Protects cell membrane Antioxidants for LD lipoprotein and lung cells

Vitamin E excretion

Chylomicrons deliver Vitamin E to the liver -> forming part of Very low density Lipoprotein (cholesterol) and travels to tissues

Deficiency of Vitamin E

Primary deficiency = rare (due to malabsorption, genetic mutations) hemolytic anemia (rbc degrade)

Food sources of Vitamin E

In foods that contain fat vegetable oils meat, fish, poultry

DRIs for Vitamin E

RDA: Men/women 19-50 yrs = 15 mg/day UL= 1000mg

Functions of Selenium

14 selenoprotein production Vitamin C redox status Regulates thyroid hormone action

Food sources of Selenium

Muscle meats and organs

Deficiency of Selenium

Very rare, caused from areas where soil is low in selenium

Selenelosis

Selenium Toxicity, causes brittle hair and nails, garlic breath

DRIs for Selenium

RDA Males/females 19-50 yrs = 55 mcg/day UL= 400mcg

Excess Vitamin C supplementation

Lead to hampered endurance capacity

Excess Vitamin E supplementation

Immunity study → NO difference in race times, Supplementation PROMOTED lipid inflammation.

Excess Vitamin C and E supplementation

Combined study PLACEBO group → MORE lean mass

Function of Water

Delivers nutrients and removes waste Lubricant and cushion Chemical rxn medium Blood volume component Removes heat from body

Body Water

~50-60% of the human body is water 3 g of water per 1 g glycogen

Water and cells

65% is intracellular (within cells) 35% is extraacellular (outside cells)

DRIs for Water

2.7 - 3.7 L

Caveats of water DRIs

20% of this requirement can come from food All fluids count towards this requirement Assumes normal activity

Alcohol

Class 1 carcinogen Associated with cancers

Coffee and Water (study)

Studies show coffee consumption provided similar hydrating qualities to water

Hyperthermia

Going above normal temperature (~37*C)

Leading cause of death in athletes

Exertional heat stroke

Electrolytes

Salts that dissolve in water in form of charged ions → can conduct electrical impulses

DRIs for Sodium (Na)

AIs = 1200-1300mg/day UL = 2300 mg/day

Hypernatremia

Increased plasma sodium concentration caused by water loss, gain in sodium (dietary or renal) or both (osmosis)

Hyponatremia

A serum, plasma or blood sodium concentration below the normal reference range of the laboratory performing the test (<135 mmol)

Food sources of Potassium

Best source: Sweet potato

Hypokalemia

Potassium Deficiency

Hyperkalemia

Very rarely dietary, most often seen with medical conditions (heart disease), prescription drugs, severe dehydration, renal disease, immunosuppressants, supplemental overdose

Conduction

Heat transfered directly from one object to another

Convection

Heat loss by passage of air/fluid over skin

Radiation

Objects that are hotter than surroundings lose heat to surroundings

Evaporation

Sweating (1L per hour)

Dehydration

2% loss of body weight in a day Dark urine high plasma osmolality

What is the best exercise?

Any exercise you are inclined to do and can stick to

Recommendation for Exercise

150 minutes per week (minimum), strength training 2x a week

Basic Principles of Exercise training (5)

Specificity, progressive overload, individuality, periodization, reversibility

Progressive Overload

Slowly increasing the stress placed on a muscle or system in order to produce greater adaptation/improvement

Specificity

The improvements gained from exercise training will be highly specific to the type of exercise undertaken.

Individuality

Training should be modified to account for every individual's unique capacity for and response to training.

Periodization

Varying some aspect of training (ie. frequency, intensity, type) over specific periods of time.

Reversibility

The benefits obtained through training are rapidly lost once a person stops exercising

Results of untrained people vs trained people

Untrained people will have greater results than one who is consistently exercising.

Exercise and mortality rate

Exercising lowers mortality rate

Functions of Iron

Transports O2 in blood Energy metabolism in citric acid cycle and ETC Involved in immune system DNA synthesis

DRIs of Iron

8-18 mg (higher for females)

Food sources of Iron

Organ meats, blood, muscle meat, soy (natto)

Two types of Iron

"Heme" iron (animal flesh) "Non-heme" iron (plants)

Iron Deficiency (factors which contribute)

Poor diet, genetics, periods, exercise induced hemolysis and hematuria

Anemia

End stage of iron deficiency

Good Hemoglobin Levels

115 g/L + (females) 135g/L + (males)

Two forms of Vitamin A (found via diet)

Preformed Vitamin A (retinol) Provitamin A carotenoids

Functions of Vitamin A

Vision Growth and reproduction Gene expression Immune function

Food sources of Vitamin A

Preformed Vitamin A: Animal products (liver, milk and eggs) and other fortified foods Carotenoids: plant foods

DRIs for Vitamin A

700-900 ug/day UL= 2000 ug/day

Functions of Vitamin K

Blood clotting Coenzyme for protein synethsis that regulates plasma Ca and bone metabolism

Food sources of Vitamin K

Intestinal microflora produce vitamin K (not enough to meet need) Liver, leafy greens, milk, cabbage

DRIs for Vitamin K

AI: 90-120mcg/day

Functions of Folate

Coenzyme in THF Homocysteine breakdown Blood volume and growth during pregnancy

Function of Calcium

Bone Health Main component of bones

DRIs for Calcium

RDA=1000mg/day UL= 2300 mg/day

Function of Riboflavin

FAD and FMN metabolism Prevents abriflavinosis and cheilosis

Food sources of RIboflavin

bread, fortified cereal organ meats, eggs broccoli

Fallacies of Logic

naturalistic fallacy and false cause

EAR

Estimated Average Requirement: Set for 50% of the population

RDA

Recommended Dietary Allowance: Set for 97.5% of the population

AI

Adequate Intake

UL

Tolerable Upper Intake Level

AMDR

Acceptable Macronutrient Distribution Range

DRIs of Magnesium

RDA: 300-400 mg/day

DRIs for Protein

RDA is 0.80 g per kg per day or 56 g/day for men

RDA is 0.80 g per kg per day or 46 g/day for women

DRIs for Niacin

RDA males (19+): 16 mg/day

RDA females (19+): 14 mg/day

DRIs for Vitamin D

600 IUs

UL: 4,000 IUs

DRIs for Folate

400 mcg/day

RDA pregnancy: 600 mcg/day

UL (19+): 1,000 mcg/day

Kwashiorkor Disease

Protein Deficiency

Affects children 2-5

Resulting from recent severe food restriction, that is characterized by a swollen belly

Marasmus

Protein Deficiency

Affects infants 6-18 months old

Due to chronic lack of energy intake where protein is used for energy

Related to impaired brain development