Class 4 Flashcards
Lipids (18 cards)
What is a lipid
any organic compound that are fatty acids or derivatives
largest energy reserve
ESSENTIAL
Roles of lipids
Energy
Protection/isolation
Facilitate absorption of fat soluble vitamins
Palatability
Satiety
Saturated fatty acids
Solid at room T
Raise blood cholesterol
- Meat, cold cuts, cheese, butter
- Tropical oils (palm, coconut)
Monosaturated FA
Liquid at room T, liquid at 4C
Decrease risk of CVD
- Olive/canola oil
- Avocado, almond, nuts and seeds
Polyunsaturated FA
Liquid at 4C
- Vegetable oils
- Nuts and seeds
- Fish
Essential FA
Omega 3/6
- Cell membranes and tissues
- Nervous, reproductive, cardiovascular systems
- Inflammatory response
CANNOT BE SYNTHESIZED
Trans FA
Present in animal source (bovine, dairy)
Added by food industry
Role of cholesterol
1)Precursor of:
Vit D
Steroid hormones
Bile acid
2) Component of cell membrane
3) NOT ENRERGY
How is cholesterol synthesized
Liver
Phospholipids roles
1) Component of cell membrane
2) Facilitate plasma lipid transport
3) Emulsifying agent
Utilization of Triglycerides
1) Energy production
2) Cell membrane and body functions
3) Adipose tissues +++
Daily omega 3 intake
1,1-1,6g/day
athletes a bit more 2g
Sign of fatty acids deficiency
Skin problem
growth delay
increase infection
How to reduce trans fat intake
less ultra processed foods
limit: hydrogenate oil and shortenings
Pros for food industry and trans FA
more stable products
less oxidation
more resistant to high T
no oil separation
less expensive
Cons of trans FA
increase bad cholesterol
decrease good cholesterol transport
increase CVD
increase risk of cancer
affect child growth
Underconsumption of lipids
growth problems (muscle atrophy)
decrease immune system
decrease physical capacity
Overconsumption of lipids
overweight
underconsumption of other nutrient
increase risk of cancer
