Plants in human health, nutrition, and diet

B2 (riboflavin)

________ - comes from dairy products, whole grains, leafy green vegetables, and poultry. Deficiency results in mouth sores and lesions of the eyes

B1 (thiamine)

________ - comes from whole grains, legumes, seeds, nuts. Deficiency results in Beriberi (weak muscles and paralysis)

Orange

________ fruits and vegetables: contain beta- carotene (pro- vitamin A) which is good for the eyes.

Vitamin D

________- comes from eggs and enriched dairy products. Deficiency results in rickets.

pantothenic acid

________ - comes from dried fruits, seeds, poultry, leafy green vegetables, and nuts. Deficiency results in insomnia and weakness

B12 (cobalamin)

________ - comes from meat, eggs, dairy products. Deficiency results in pernicious anemia.

Insoluble Fiber

________ comes in the form of cellulose and lignin.

Vitamin C

________- comes from fresh fruits and vegetable. Deficiency results in Scurvy.

Biochemicals

________ that give plants their characteristic odor, color, and taste.

Zinc

________: component of many enzymes and insulin, wound healing.

Biotin

________- comes from legumes, vegetables, meat, egg yolks. Deficiency results in fatigue and dermatitis.

Micronutrients

________ are vitamins and minerals, we get no Calories from these.

Vitamin A

________- comes from yellow, orange, dark green vegetables and fruits, and dairy products. Deficiency results in night blindness and xerophthalmia.

Niacin

________- comes from meat, eggs, seeds, legumes. Deficiency results in pellagra (skin lesions, diarrhea, and mental apathy)

Fiber

________ (recommended that we get 25 g /day) has two forms, soluble which is digested by the microbiome of the Large Intestine (LI), and insoluble which is not digestible but required for colon health.

B6 (pyridoxine)-

________ - comes from dried fruit, seeds, poultry, leafy green vegetables. Deficiency results in irritability, skin disorders, and muscle weakness.

saturated fatty acids

________ contain no double bonds and are solid at room temperature; these come from animal products.

Calcium

________: bone and tooth formation, blood clotting, nerve impulse transmission, muscle contraction.

Vitamin E

________- comes from seeds, leafy green vegetables. Deficiency results are unknown.

Complementation

________ helps us replace animal protein sources with plant ones.

Vitamine K

________- comes from leafy green vegetables. Deficiency results in poor blood clotting.

Sodium

________: nerve impulse transmission, body water balance.

Proteins

________ are made of Amino Acids (AA) there is 20 total, 9 of which are essential (eaten)

Phosphorus

________: Nucleic acids, bones and tooth formation, cell membranes, ATP formation.

Kwashiorkor

________: Protein deficiency, characterized by a swollen belly.

Calorie Defiency

________: Carbohydrates and fats in the body get broken down first, next is the breakdown of protein.

Sodium recommendations

________ are less than 2300 mg /day.

Soluble fiber

________ comes in the form of pectins, mucilages, and some hemicellulose.

Folic acid (folate)

________ - comes from legumes, whole grains, green vegetables. Deficiency results in anemia, diarrhea, and neural tube defects.

Chromium: ________.

normal glucose metabolism

Calories

________ come from the BIG three (macronutrients) carbohydrates and proteins which are 4 ________ a piece and fats which are 9 ________ a piece.

Plant proteins

________ are all less than 100, but this can be fixed with complementation usually with a legume and a cereal.

LDL

________ and HDL are cholesterol carriers in the blood.

Proteins functions

structural, enzymatic, transportation, hormonal, storage, contractile, and defense.

Fiber

________ is only available in plant forms.

Unsaturated fatty acids

________ are abundant in plants, are liquid at room temperature, and include double bonds in their chemical structure.

Essential fatty acids (linoleic acid (18

2)) must be obtained in the diet, we cant make them

Vitamin C

comes from fresh fruits and vegetable

Red fruits and vegetables

contain lycopene which may protect us from getting cancer

Purple fruit and vegetables

contain anthocyanins which are antioxidants that may protect prevent cancer and reduce aging

Sulfur

protein formation

Potassium

Muscle contraction, nerve impulse transmission, electrolyte balance

Chlorine

gastric juice

Sodium

nerve impulse transmission, body water balance

Magnesium

protein formation, enzyme cofactor

Iron

hemoglobin, most common deficiency (400 million women)

Iodine

component of thyroid hormone

Fluorine

bone and tooth formation

Copper

enzyme component, red blood cell formation

Selenium

antioxidant

Cobalt

component of B12

Manganese, Molybdenum, Bromine

Enzyme cofactor

Kwashiorkor

Protein deficiency, characterized by a swollen belly

Marasmus

calorie and protein deficiency (skin and bones)

30% (600 calories)

How much of a 2000 calorie diet should be fat?

30% (180 calories)

What percentage of the fat in the diet should be saturated?

4 calories

Proteins and Carbs

9 Calories

Fats