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Brain Food > Chapter 1-6 > Flashcards

Chapter 1-6 Flashcards

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1
Q

What are the five groups that nutrients are divided in?

A

Protein, Carbohydrates, fats, vitamins & minerals

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2
Q

Describe Body VS Brain Water %

A

Body 60% water, Brain is 80% water.

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3
Q

What are electrolytes?

A

Minerals & Salts that help you stay hydrated. such as chloride, fluoride, magnesium, potassium & sodium.

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4
Q

What are good water sources

A

Spring water- from rain & snow
Sparkling water from a natural spring
coconut water with low sugar & high potassium
aloe juice is 99% water & many anti-bacterial, anti-viral, and anti-fungal.

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5
Q

How is water indispensable for energy?

A

oxygen is needed for working your cells to breathe & to burn sugar to produce energy.

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6
Q

“Our” brains are what?

A

“our brains literally are what we eat”

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7
Q

Finish this Quote
“That parts of the very planet we live on_”

A

“Its rivers, valleys, oceans, and skies are routinely becoming part of our brains with every breath we take and every meal we consume”

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8
Q

What are the most common causes of Dementia?

A

Alzheimer’s, Parkisons, Stroke and Depression

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9
Q

What causes people to have headaches?

A

Headaches are caused from muscles in the neck & shoulders that are being contracted for a long period of time.

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10
Q

What is the brains Security System

A

A network of blood vessels called Blood Brain Barrier

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11
Q

How does the brain receive Nourishment?

A

Through our diet

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12
Q

Describe brain atrophy

A

when the brain shrinks it is an indicator of neuronal loss, as the brain loses neurons, the space is replaced by fluids.

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13
Q

Describe Body Vs Brain%

A

Body Water 60% , Brain 80%
Body Protein 20% , Brain 8%
Body Fats 15% , Brain 11%
Body Carbs 2%
Brain 3% vitamins & minerals

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14
Q

Describe body vs Brain Protein %

A

The body is 20% protein, The Brain is 8%

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15
Q

Describe body vs Brain Fat %

A

Body is 15% Fats, The Brain is 11% Fats

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16
Q

Describe body vs Brain Vitamin %

A

he Body is pinch of vitamins & minerals, The Brain is 3% vitamins Minerals

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17
Q

What is storage fat?

A

fat in adipose tissue, the fat that our body uses to store energy, storage fat is the soft, squishy, visible fat you can see on your body.

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18
Q

What is structural fat?

A

Brain cells wrapped in fatty sheath called myelin, it is used to structure our cells and sort of technical support.

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19
Q

Name two fatty acids

A

Saturated & Unsaturated

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20
Q

What are saturated fats?

A

fats that are solid at room temperature, Tail or chains are covered in hydrogens.

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21
Q

What are unsaturated fats?

A

fats that are liquid at room temperature, fats are only partially covered with hydrogens.

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22
Q

What are monounsaturated fats?

A

with one free hydrogen “spot” in its fat chain

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23
Q

What are polyunsaturated fats?

A

. They make up omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid). They are found in walnuts, flaxseeds, hempseeds, and vegetable oils and marine sources

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24
Q

Name two type of PUFA’s that are best known for promoting health

A

Omega- 3s & Omega-6s

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25
What are PUFAs?
Polyunsaturated fatty acid 1 .Omega-3 2. Omega-6
26
What are Omega 6s
They have Pro-inflammatory properties, inflammation means how active your immune system is
27
What are omega-3 fatty acids?
They are anti-inflammatory
28
Name three types of major Omega-3s
ALA, EPA & DHA, ALA COMES from plan sources, while DHA & EPA plentiful fish oils
29
What did epidemiological study about Omega-3s?
Is the number one nutrient to fight age related cognitive decline & dementia
30
Name a fat that is public enemy #1
Saturated Fats
31
Name a danger of saturated fat
However, a high intake of saturated fat from diet can cause inflammation through your entire body & reduce oxygen
32
If you are on a 2000 calorie diet what is the recommend aim for saturated fats
No more than 5 to 6 percent calories, so no more than 120 calories. That's about 13 grams a day or three slices of bacon
33
How are trans fats made?
Hydrogen is added to liquid vegetable oils to make them more solid. Chemically saturating healthy vegetables.
34
What is so bad about trans fat
They can raise your cholesterol & triglycerides levels in your bloodsteem, promoting inflammation throughout our entire bodies.
35
Watch out for any of these trans fat on labels
Vegetable shortening, soybean oil, cotton seed oil, palm kernel oil, & vegetable oil.
36
What are examples of trans fat foods
Doughnuts, cakes, pie crusts, biscuits, and frozen pizza.
37
What helps cholesterol move in the body?
Lipoproteins that are split into two groups. LDLs and HDLS
38
What does LDL do & HDL?
LDL carry cholesterol to specific organs, HDL picks up cholesterol and shuttles it to the liver where it is eliminated or converted into hormones
39
What are proteins made of?
amino acids
40
What are neurotransmitter responsible for?
Are in charge of dispatching information from cell to cell
41
What is serotine & its job?
Influences emotionall stability, sleep patterns, appetite & memory, Moods. & low levels of serotonin can produce diseases such as depression & anxiety.
42
What is dopamine?
Dopamine impacts our Reward, motivation,
43
What is Glutamate?
Provoking you to spring into action
44
What is gamma-aminobutyric acid (GABA)?
a major inhibitory neurotransmitter
45
What is tryptophan?
An essential amino acid that helps produce serotine
46
What do chia stand for in ancient myan word
Strength and it has tryptophan & 0mega-3 pufas tryptophan & 0mega-3 pufas
47
What have researchers found out about tryptophan?
Eating carbs with tryptophan rich foods helps increase serotonin & can help sleep before bed like milk & honey
48
How is glutamate formed?
Glutamate is formed when the brain breaks down glucose in a process called metabolism. & the brain needs the sugar glucose to make glutamate
49
what is Glycogen
Stored glucose that is immediately used by the brain & is a reserve energy tank.
50
What keeps our bodies running
Carbohydrates
51
What is fructose & Lactose?
A sugar found in most fruits & honey found in dairy & milk.
52
Explain foods rich in carbs
carbs are broken down into glucose, absorbed in blood stream & transported through process of metabolism
53
What is the name of the colorless fluid the brain is Immersed in?
Cerebrospinal Fluid
54
What are the most welcomed guest through the bloods brain barrier?
Water & air, nutrient ( proteins, fats, carbohydrates, vitamins & minerals.
55
a quick fix whenever our glucose runs too low
fructose, a sugar found in most fruit and honey, as well as factose, found in milk and dairy, can both be transformed into glucose as a quick fix whenever our glucose runs too low
56
Where do disease like cancer, obesity, diabetes, and cardiovascular in large part
arise from multitude of genetic and lifestyle factors rather than from a single genetic mutation. and could be linked to diet & exercise.
57
USING MRI & PET what have scientists agree on Alzheimer's
Alzheimer's is not a disease of the old, nor does it hit without warning, but it is influenced by diet.
58
Eating is powerful because
it can preventative against disease
59
Irreplaceable Brain cells
our brain cells, or neurons, are irreplaceable because the brain lacks the capacity to continuously grow new neurons
60
The only way for the brain to receive nourishment is
through our diet
61
foods we eat are broken down into nutrients,
taken up into the bloodstream, and carried to the brain to replenish its depleted storage, to activate cellular reactions,
62
Proteins from meat and fish are broken down into
amino acids, which, among other things, serve as the backbone of our brain cells.
63
Vegetables, fruit, and whole grains provide important carbohydrates such as glucose, as well as the vitamins and minerals
energize the brain.
64
Healthy fats from fish and nuts are broken down into omega-3 and omega-6 fatty acids that make our neurons flexible and responsive,
the while supporting our immune system and shielding the brain from damage.
65
What is the brain immersed in a bath of colorless liquid called
Cerebrospinal fluid
66
sugar levels are regulated by a hormone called insulin, The pancreas secretes insulin when there are large amounts of sugar in a meal. Insulin helps cells and tissues take up that sugar for energy, while
67
Storage fat is in large part derived from our diet.
When we eat foods that contain fat, such as meats, cheeses, or candy bars, their fat is broken down into smaller units like saturated fat. This process itself generates heat and energy. These fats are then reassembled into triglycerides,
68
What is the recommended dose for an adult man for omega 3 & 6
1.6 grams of omega-3s and 14-17 grams of omega-6s Or TWO TO ONE RATIO
69
The brain runs on glucose
And glucose is a carbohydrate
70
Natures candy
Spring onion 88% glucose and 1.6g sugar, turnips, rutabaga
71
3 tablespoon of raw honey will give your brain all the glucose it needs for the day
Honey is 30% glucose
72
The more fiber, the lower the overall food's effects on insulin.
The glycemic index is a nutrition rating system that ranks foods based on their ability to affect blood sugar levels. If a food metabolizes quickly into sugar, and the sugar is absorbed quickly into the bloodstream, the food gets a high rating because of its ability to cause an unhealthy insulin spike in your body,

Brain Food (3 decks)

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