HED 235 - Nutrition - Final Exam (#3) Study Guide

HED Chapter 21 Phytochemicals

Phytochemicals – Bioactive plant substances à Beneficial (antioxidants) + Detrimental (toxins)

Zoochemicals – Bioactive animal substances.

Phytochemicals work together in a bundle, when individual substances are taken less effective/ineffective.

Common Phytochemicals                                                 Color Associated

ß-carotene	Orange
Lycopene	Red
Anthocyanins	Blue to purple
Allicin	White
Lutein	Yellow-Green
Xanthophylls	Yellow-Orange

Phytochemicals to Know:

Phytochemical Name	Effect	Common Foods
Terpenes	Slightly bitter taste, believe to facilitate excretion of cancer-causing substances	Oranges, lemons, grapefruit
Flavonoids	Protects cells from inflammation & oxidation, decreases plaque formation & blood clotting; increases HDL cholestrol; decreases DNA damage related to cancer development	Apples, celery, onions, black tea, red wine, dark chocolate
Carotenoids	Neutralize oxidation reactions that can damage eyes (macular degeneration and cataracts); increase LDL cholesterol & cancer risk	Dark green vegetables, orange yellow, and red fruits
Plant Stanols & Sterols	Decrease blood LDL-cholesterol level.	Edible & non-edible oils
Oxalic Acid	Toxic in large quantities, induces stomachache	Spinach, collard greens, dark green leafy vegetables,
Solanine	In large quantities, interferes with transmission of nerve impulses.	Exposed above ground areas of the potato, turns green.
Cyanide	Permanent spastic paralysis from the cyanide found in plant roots.	Cassava
Phytate	Tightly binds to zinc,iron, calcium, magnesium, copper	Whole grains, seeds, dried beans, nuts

Genetically modified organisms:

Pros	Cons
More readily available global food	Seeds not present? Possible long term consquences?
Reduce need for herbicides and pesticides	Chain effect that can affect the ENTIRE ecology of the environment
Controlling for communicable diseases via vitamin and mineral improvements.	Possibility to create super bugs and super weeds
Nutritionally enhanced food enhances and further fortified crops to improve overall health and malnutrition. It provides vitamins and minerals (Vit D, Calcium, Iron) beneficial for mal nutritious countries and the United States.	#1 GMO is corn The GMO CORN is contributing to the biggest health problem in the U.S.  (obesity and Heart disease). Possibile unknown health affects.

Chapter 22 Diet and Cancer

4 most common causes of cancer:

- Breast 29%

- Prostate 27%

- Lung 14-13%

- Colon & rectum 8%

* Deadliest form of cancer (WITHOUT gender specifics is Lung cancer).

3 stages of cancer development:

- Initiation – Start of cancer process (Damage to DNA).

- Promotion – Period in cancer development when number of mutated calls increase.

- Progession – Abnormal cells increased rapidly.

9 Leading risk factors of cancer:

1.     Obesity

2.     Low vegetables and fruit intake

3.     Physical inactivity

4.     Smoking

5.     Excess alcohol intake

6.     Unsafe sex

7.     Air pollution

8.     Indoor use of solid fuels

9.     Hepatitis B/C infection

Diet & Patterns to reduce risk of cancer:

1.     Rely on food for nutrient needs

2.     Utilize dietary patterns that are plan based.

3.     Exclude smoking.

4.     Maintain normal weight

Chapter 23 Minerals

NAME	FUNCT	Deficiency	Overdose (OD)
Calcium	- Component of bones & teeth - Needed for muscle nerves, and blood clotting.	Poor mineralized, weak bones (osteoporosis); Rickets; Osteomalacia	Drowsiness; Ca deposits in kidneys & liver; stunted growth; convulsions, muscle spasms
Phosphorus	- Component of bones and teeth - Component of certain enzymes involved in energy formation - Acid-base balance	Loss of appetite, nausea, vomiting, weakness, confusion, loss of calcium from bones	Muscle spasms; Increased risk of CVD and osteoporosis
Magnesium	- Component of bones and teeth - Needed for nerve activity - Activates enzymes involved in energy and protein formation	Stunted growth in children; weakness; muscle spasms; personality changes	Diarrhea; dehydration; impaired nerve activity due to disrupted utilization of calcium
Iron	- Transports O2 as heme group - Component of myoglobin - Involved in energy formation rxns	Iron-deficiency anemia; weakness; fatigue; pale appearance; reduced attention span & resistance to infection; hair loss; mental retardation; ice craving; decreased resistance to infection	Hemochromatosis; vomiting; abdominal pain; diarrhea; blue colorization of skin; iron deposition into heart; decreased zinc absorption; oxidation-related damage to tissues & organs
Zinc	- Required for activating enzymes involved in reproduction of proteins - Component of insulin + many enzymes	Growth failure; delayed sexual maturation; slow wound healing; loss of taste and appetite; In pregnancy, low-birth weight infants and preterm delivery	Over 25mg/day = nausea, vomiting, weakness, fatigue, susceptibility to infection, copper deficiency, metallic taste; Increased blood lipids
Fluoride	- Component of bones and teeth (enamel) - Helps rebuild enamel that is beginning to decay	Tooth decay and other dental diseases	Fluorosis; brittle bones; mottled teeth; nerve abnormalities
Iodine	- Required for synthesis of thyroid hormones that help regulate energy production, growth & development	Goiter (thyroid disease); cretinism (mental retardation, hearing loss, growth failure)	Over 1mg/day = may produce pimples, goiter, decreased thyroid function, and thyroid disease
Selenium	- Antioxidant w/ vitamin E - Needed for thyroid hormone production	Anemia; muscle pain & tenderness; Keshan disease (heart failure); Kashin-Beck disease (joint disease)	Selenosis = hair & fingernail loss, weakness, liver damage, irritability, garlic/metallic breathe
Copper	- Component of enzymes involved in the body’s utilization of iron - Functions in growth, immunity, cholesterol and glucose utilization, brain development	Anemia, seizures, nerve & bone abnormalities in children, growth retardation	Wilson’s disease (Cu pennies deposited); vomiting, diarrhea, tremors, liver disease
Manganese	- Needed for formation of body fat and bone	Weight loss; rash; nausea & vomiting	Infertility in men; disruptions in nervous system, learning impairment; muscle spasms
Chromium	- Required for the normal utilization of glucose and fat	Elevated blood glucose & triglyceride levels; weight loss	Kidney & skin damage
Molybdenum	- Involved in the transfer of oxygen	Rapid HR and breathing; nausea & vomiting; Coma	Loss of Cu from body; Joint pain; Growth failure; Anemia; Gout
Sodium	- Acid-base balance - Maintain water - Needed for muscle & nerve activity	Weakness; apathy; poor appetite; muscle cramps; headache; swelling	High BP in those suseceptible; Kidney disease; Heart problems
Potassium	- SAME as Na	Weakness; Irritability & mental confusion; Irregular heartbeat; Paralysis	Irregular Heartbeat, heart attack
Chloride	- Component of HCl - Acid-base balance - Maintain water	Muscle cramps; apathy; poor appetite; long term retardation in children	Vomiting

Chapter 24 Dietary Supplements and Functional Food

Dietary Supplement: Any product intended to supplement the diet.

6 types: Vitamins & minerals, herbs (botanicals), proteins & amino acids, hormones (hormone precursors), fats, other plant extracts.

* Dietary Supplement Health and Education Act (1994) – Minimal regulation of supplements by FDA, not tested/shown to be safe/effective, labeled with “supplemental facts panel

§  Product must be labeled “Dietary supplement”

§  Product must have a “Supplemental facts” label – with serving size & % Daily value (like nutrition facts on regular food)

§  Nutritional claims can be made if valid

§  If structure/function claim is made – Disclaimer: “This statement has not be evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.”

Bioavailability – Amount of nutrient consumed that is available for absorption and use by the body.

Supplements are NOT remedies for all health problems + will NOT make a poor diet good.

Supplement use recommendations:

- Taken when needed only in safe doses

- Check expiration dates

- Do NOT exceed 100% daily value

- Take w/ meals

- Take single supplements

- Store supplements away from children

Herbal remedies to know:

o   Glucosamine-chondroitin sulfate à Slows progression of osteoarthritis and its pain; Caution = GI problems

o   Echinacea à Prevents colds & sore throats (helps with URI); Caution = allergies possible

o   St. John’s Wort à Relieves depression; Caution = Whole assortment of possible side effects eg dry mouth, dizziness, sensitivity to light

o   Black Cohosh à Improves menopausal & PMS symptoms; Caution = GI upset, dizziness, low BP, may increase risk of breast cancer

o   Ephedra à Stimulate sympathetic nervous system, infamous after deaths caused by taxed heart/nervous system

Functional foods ≈ fortified foods that may benefit health beyond value of essential nutrients.

Created in 3 steps:

§  Taking out harmful components

§  Increasing amount of nutrients & beneficial non-nutrients

§  Using beneficial substances in food production/products

Prebiotics: Non-digestible food ingredients that beneficially body by promoting growth/activity of bacteria in the colon.

Probiotics: Live microorganisms that confer a health benefit (eg lactobacillus & bifidobacteria).

Chapter 27 Nutrition and Physical Fitness for Everyone

Physical activities have physiological benefits (preventative health) & social/psychological benefits (mental health)

Exercise best benefit when combined with good diet.

Physical fitness = muscular strength/endurance + endurance (aerobic) + flexibility for physical activity.

Muscle strength – Increases with weight bearing (resistance) exercise

Muscle endurance – Increases with lighter weight + more repetitions.

Aerobic fitness – Respiratory & circulatory health in regards to ability to deliver oxygen to muscles to use for physical activity.

            ⌘ Measured with maximal oxygen consumption (VO₂ max) – Highest amount of O₂ that can be             delivered to and used by muscles for physical activity. (Norm for fit people 70-85%)

VO₂ max à can be used to determine HR at highest level of O₂ consumption (aka Maximal HR).

Target HR = (220 – age) * %MHR

Example 27.2 Applying formula to 22 yr old individual who will exercise at 60% of MHR à (220-22)*0.60 à 198*0.60 = 119 (target heart rate)

à Can determine if you are exercising at right level by taking pulse after exercising.

Flexibility – Range of motion of joints.

Muscle Fuel:

- Fat primary for inactivity & low-to-moderate activity (aerobic) (ex: swimming, walking, gardening)

- Glucose primary for high intensity, short duration activities (anaerobic) (ex: sprinting, weight lifting, push-ups)

Water requirements affected by environment:

§  Increased physical activity

§  Climates that are hot & humid/cold & dry

§  Increasing altitude

Physical fitness Recommendations:

- Resistance training à muscle strength (2 – 3 resistance sessions required)

- Aerobic training à cardiorespiratory oxygenation (3 sessions, ~30 min, a week)

- Flexibility à Increase Range of Motion of muscles & joints

Chapter 31 Nutrition and Health Maintenance for Adults of all Ages

Diseases of aging result from:

- High saturated fats + low fruits & vegetables

- Obesity & physical inactivity

- Stress, smoking, and other lifestyle habits

* Recent rise in life expectancy (less infant mortality + less infection + better nutrition) à Increase in aging diseases

US ranks 34^th in the world in life expectancy.

For better health & longer life:

- Regular eating fruits & veggies

- Above average whole grain intake

- Lower saturated fat intake

- Moderate alcohol

- Eating breakfast

Regular physical activity à increases O₂ delivery to cells, raises HDL-cholesterol, lower body fat

150 mins/week moderate exercise OR 75 mins/week vigorous exercise + strength training twice weekly

Reducing Risk of chronic disease (preventative health initiative):

- Correct obesity & maintain normal weight

- Follow dietary guidelines for Americans

- Adequate consumption of EPA and DHA

- Adequate intake of Ca & vitamin D + regular physical exercise

- Increase fruit & vegetable intake

Biological changes of aging & nutritional consequences:

Biological Change	Nutritional Consequences
Lowered stomach acidity	Decreased absorption of vitamin B12 and C
Decreased lean muscle mass	Reduced caloric need
Reduced production of vitamin D in skin	Increased dietary requirement for vitamin D
Decreased sensation of thirst	Dehydration risk

Older people fluid needs:    Women = 11 cups/day                    Men = 15 cups/day

*Taste does NOT decline as much as sight, smell, and hearing in older age.

A well-balanced diet complicated by lack of socialization at meals, isolation, loneliness, depression, and poor health.

Chapter 25 Water is an Essential Nutrient

Water of the essential nutrients à Can usually only survive for 6 days without water

Key Functions of Water in the Body:

·      Needed to maintain normal internal body temperature

·      Serves as solvent for chemical reactions that take place in body

·      Serves as medium for transport of nutrients throughout the body in blood

·      Serves as medium for digestive enzymes

·      Required for normal elimination of waste products in urine & stool

·      Participates in energy formation

160 lb person ≈ 12 gallons of water (96 lb)

Adults are ≈ 60% - 65% water by weight

Proportions of water in body tissues:

·      Blood – 83%

·      Muscle – 75%

·      Bone – 22%

·      Fat – 10%

Water Content also present in Foods:

- Beverages ≈ ≥ 85% water

- Fruits & vegetables ≈ 75-90% water

- Meats ≈ 50-70% water

Water balance: The ratio between the water consumed and that lost from the body. Individuals are in water balance when water intake = water output.

Water Intake:

Water Output:

·      Urine 60%

·      Respiration and perspiration 28%

·      Sweat 6%

·      Stools 6%

Thirst trigger:

When water levels low à ↑[Body fluids] à Triggers hypothalamus à causes thirsty feeling à Thirst quenched when sufficient water consumed to dilute [body fluid]

Thirst triggered - Losses of water = to 1% body weight

2% loss – Negatively affects physical performance

20% loss – Life threatening

Recommended daily intake:

Women – 2.7L = 15.6cups

Men (19-30 yrs) – 3.7L/day = 11.4cups

* People who do strenuous work in hot/humid weather à ↑ water consumption needed (~50% more)

Water requirements affected by environment:

§  Increased physical activity

§  Climates that are hot & humid/cold & dry

§  Increasing altitude

Water Loss:

·      Prolonged bouts of diarrhea, vomiting, fever

·      High protein & high fiber diets

·      Alcohol consumption

*** In the past, caffeine beverages believed NOT to be hydrating b/c of the caffeine’s diuretic properties.

à HOWEVER, caffeine does NOT increase urine output in people used to drinking caffeine beverages. à Therefore can count caffeine beverages as contributing to overall water intake.

Water Deficiency = Dehydration – sympt: nausea, fast HR, increased Temp, dizziness, weakness à kidney failures and death

Water Toxicity = Hyponatremia (low sodium) – Excessive water accumulation in brain & lungs, sympt: confusion, severe headache, nausea, vomiting à seizure, coma, and death. (occurs in marathon runners)

Water scarcity à Increasing pop. à Increasing demand for water world wide. (In US – EPA responsible for maintaining water quality)

Water quality monitored by local water utilities à reported to state and federal authorities

Most of the water consumed in the US + 45% of single-served bottled water = tap water.

Tap water is often fluoridated VS. bottle water is NOT fluoridated and has added risk of bisphenol (BPA) plastic