Lecture 3 Nutrition I

Question 1

What are the 8 essential food nutrients and their functions.

Answer 1

Carbohydrates, proteins and fats provide heat and energy. Protein repairs

Vitamins, minerals and water regulate body functions.

Phytonutrients support human physiology

Enzymes act as catalysts for biochemical reactions

Question 2

Describe the difference between starch carbohydrates and cellulose carbohydrates.

Answer 2

Starches are found in foods and are digestible whereas cellulose is the structural material in plant cell walls and provides dietary fiber.

Question 3

Discuss the three main categories of carbohydrates. Include the name of each unique sugar.

Answer 3

1. Monosaccharides
   Glucose, fructose, galactose

2.Disaccharides
Sucrose, maltose, lactose

3.Complex Carbohydrates
Starches and Cellulose (fibre)

Question 4

List the benefits of fibre and the two varieties thereof

Answer 4

Increase stool bulk, lowers risk of colon cancer, diverticulitis, cardiovascular disease, type II diabetes, weight control, feeds micro flora

Two types are soluble and insoluble

Question 5

Name 5 food sources of insoluble fibre

Answer 5

Whole grains, bran, seeds, carrots, dark leafy greens, celery, cabbage, onions, courgette

Question 6

Proteins offer the following functions in the body

Answer 6

Tissue structure, movement, carriers, enzymes, hormones, immune defense, alternate energy source (less efficient than carbs/ fats)

Question 7

Out of the 20 amino acid which 9 are essential?

Answer 7

Histidine, leucine, isoleucine, lysine, methionine, phenyllalanine, threonine, tryptophan, valine

Question 8

In what circumstances might the non-essential amino acids become conditionally essential?

Answer 8

In certain ages or during diseases.

Question 9

In what way do complete and incomplete proteins differ?

Answer 9

Complete proteins contain all 9 essential amino acids are are found in meat.

Incomplete proteins are missing one or more essential aa which is in the case of plant proteins

Question 10

What two amino acids are commonly missing from plant proteins and how can this be rectified?

Answer 10

Lysine and methionine. A varied vegan diet will contain all necessary aa. Quinoa, buckwheat, pumpkin seeds and chia seeds contain all.

Question 11

Describe 4 food combinations to ensure all essential amino acids are obtained

Answer 11

Legumes with nuts/ seeds
Whole grains with nuts/ seeds
Whole grains with legumes
Spiraling with grains, nuts, seeds

Question 12

What are some of the downsides to eating soy

Answer 12

Difficult to digest

Goitrogens (compounds that decrease iodine uptake by thyroid)

Question 13

What are some of the downsides of eating meat

Answer 13

The amino acids abundant in animal proteins like methionine are sulphuric based and can form sulphuric acid creating an acidic, pro-inflammatory environment.

Can be difficult to digest, requires lots of energy

Question 14

List the fat soluble vitamins

Answer 14

A,D,E,K

Question 15

Why are fats so important in the diet?

Answer 15

They produce hormones, insulate and protect, important in cell walls

Question 16

Describe the three main types of fatty acids and how they are classified.

Answer 16

Saturated (coconut oil and butter)

Polyunsaturated fatty acids (omega 3 and 6)

Monounsaturated fatty acids (omega 7 and 9)

Distinguished according to the degree to saturation or in other words hydrogen bonding to carbon backbone.

Question 17

Which two fatty acids are essential (ie cannot be made by the body)

Answer 17

Omega 3 and Omega 6.

Question 18

What determines the stability of a fatty acid and its susceptibility to oxidation.

Answer 18

The number of double bonds determines its stability and how prone it is to oxidation. The presence of double bonds in a fatty acid makes it less stable and more likely to oxidize.

Question 19

Which types of fats are linked to LDL cholesterol (heart disease). Do they play a greater or lesser role than sugar?

Answer 19

Saturated fats

Lesser role

Question 20

Although coconut oil is high in saturated fat, what element makes it beneficial?
Describe three of these benefits.

Answer 20

The fats are mainly medicinal chain fatty acids (MCTs) which digest more easily and transported directly to liver and inverted to energy as opposed to stored as fat.
Converted to ketones-compounds that can be used for energy by cell neurons in the brain
Antimicrobial/ anifungal

Question 21

What are some good sources of Omega 3 fatty acids

Answer 21

SMASH (salmon, mackerel,anchovies, sardines, herring)

Chia seeds, hemp seeds, flax seeds

Question 22

True/ false omega 6 is more abundant in the diet.

Answer 22

true

Question 23

How does an omega-6 abundant diet promote inflammation in the body

Answer 23

Excess omega 6 can inhibit conversion of omega-3 to the active compounds EPA and DHA and increases arachidonic acid (AA)

Question 24

How are trans-fats created?

Answer 24

Through a process called hydrogenation where unsaturated fatty acids are saturated with hydrogen. This involves reacting the oils with hydrogen gas in the presence of a catalyst like nickel.
They are not safe

Question 25

On a real good intake contributes to what percentage of daily water intake

Answer 25

20%

Question 26

List 5 symptoms of dehydration

Answer 26

``` Muscle and joint pain Fatigue Headaches Back pain Constipation Dry skin Yellow urine with a stones odour Lack of urination Weight gain- thirst is often mistaken for hunger ```

Question 27

There are __ number of vitamins that in small amounts are essential to the body for normal growth and function.

Answer 27

13

Question 28

List 4 vitamin functions

Answer 28

Regulate gene expression Support immune system Support neurological activity Facilitate ATP and blood cell production

Question 29

What are the two main categories of vitamins and how are they absorbed?q

Answer 29

Fat soluble- ADEK are absorbed with fat in the small in stein the into the lymphatic capillaries and then into blood. Water soluble- BC are absorbed in the small inset stone directly into the blood.

Question 30

T/F water soluble vitamins are readily stored in the body

Answer 30

F, fat- soluble vitamins are easily stored. Water soluble vitamins need a constant supply in diet

Question 31

Main functions and sources of Vitamin A

Answer 31

Visual acuity, cell division, immune and reproductive health Liver, fish live oils, egg yolk salmon mackerel Carotenes in carrots, sweet potato, squash need to be converted

Question 32

Main Functions and Sources of Vitamin D

Answer 32

Calcium absorption and bone mineralization Immune regulation Sunlight best source, mushrooms D2, animal D3 cod liver, oil fish, egg yolk

Question 33

Main Functions and Sources of Vitamin E

Answer 33

Anti-oxidant, immune Sunflower seeds, almonds, pine nuts, olive oil avocado sweet potato spinach

Question 34

What are signs and symptoms of vitamin e deficiency

Answer 34

Red blood cell destruction, easy brushing, nerve damage

Question 35

Main Functions and Sources of Vitamin K

Answer 35

Blood clotting and bone formation (works with Vitamin D) K1 plants, green leafy vegetables absorbed best with fat K2 made by bacteria in intestines and in fermented foo Probiotics can support K2 production

Question 36

What are considerations of vitamin K injection for newborns What are alternatives?

Answer 36

Preservatives Not tested for mutagenicity Synthetic chemical Larger dose given than required Delay cord clamping Increase vitam K rich foods before due date and support mothers micro flora Nettle leaf infusions

Question 37

Main functions and sources of vitamin B1- Thiamine

Answer 37

Conversion of carbohydrates to ATP Nerve conductor, use to produce neurotransmitters like acetylcholine Peas, or Ganges, nuts (macadamia) pulses, sunflower seeds, whole grains, meat/ fish

Question 38

Main functions and sources of vitamin B2- Riboflavin

Answer 38

ATP production metabolism of carbohydrates, fats and proteins Phase I liver detoxification Yeast, spinach salmon, mushrooms, almonds, quinoa, lentils kidney beans , organic eggs, meat

Question 39

List signs and symptoms of riboflavin deficiency

Answer 39

Red, dry inflamed tongue with sores in the corners of the mouth Scaly dermatitis (mouth, nose, eyes and ears) Fatigue

Question 40

Main functions and sources of vitamin B3- Niacin

Answer 40

ATP Cardiovascular health lowers LDL cholesterol and vasodilates Mushrooms, greens, salmon etc.

Question 41

Main functions and sources of Vitamin B5- Pantothenic Acid

Answer 41

``` ATP Fat metabolism (useful for acne-> sebum) ``` Shiitake mushrooms, avocados, nuts, seeds f Pantothenic Greek= found everywhere

Question 42

Functions and Sources of Vitamin B6- Pyridoxine

Answer 42

GABA and dopamine production ATP, red blood cell formation Whole grains, greens, sunflower seeds, pistachios, walnuts, bananas, lentils, meat and fish

Question 43

Vitamin B9- Folate

Answer 43

Works with B12 Red blood cell Embryonic health neural tube development Leafy greens, asparagus, avocado, Brussels spouts, legumes, citrus fruits (esp. oranges), liver

Question 44

Megaloblastic anaeima is a sign of deficiency of which vitamin B?

Answer 44

B9- folate

Question 45

Vitamin B12- Cobalamin

Answer 45

Red blood cell Nervous system- myelin, serotonin, dopamine Choline production for brain function Supports cardiovascular health with methylation of homocysteine to mehionine

Question 46

Name three vegan Vitamin B12 food sources and explain why they may be preferable to animal sources.

Answer 46

Chloroplast, nutritional yeast, sea vegetables, shiitake mushrooms, Lion’s mane mushrooms Over- cultivation and eating feed rather than foraging impacts animals ability to synthesize B12 and acquiring from the soil Sheep and cattle require cobalt to synthesize B12 which is deficient in many soils across the world

Question 47

Vitamin C

Answer 47

Co-factor in collagen formation Antioxidant Lowers ldl cholesterol Increases iron absorption by protecting iron from oxidation

Question 48

How does high blood glucose inhibit Vitamin C absorption

Answer 48

High glucose levels complete with vitamin c as both use glucose transporters to enter cells

Question 49

What are the two most notable signs of vitamin. C deficiency

Answer 49

Gums bleed easily Capillaries under skin break spontaneously producing pinpoint haemorrhages

Question 50

Define Minerals

Answer 50

Inorganic elements that originate in the earth and cannot be made by living organisms

Question 51

What are the key functions of minerals

Answer 51

``` Building tissues Nerve and muscle function Thyroid health Immune Component of enzymes ```

Question 52

What percentage of body weight is represent by minerals?

Answer 52

4-5%

Question 53

List the 7 Macro-minerals (needed in large amounts)

Answer 53

Calcium, phosphorous, magnesium, potassium, sodium, chloride, sulphur

Question 54

List the 11 trace minerals

Answer 54

Iron, zinc, iodine, selenium, manganese, molybdenum, copper, chromium, boron, fluoride, silicon

Question 55

Functions and main sources of calcium

Answer 55

Building and preserving bone mass Muscle contraction Blood clotting Cofactors for serotonin Almonds, greens sesame seeds, sage, rye, beans, sardines, broccoli, salmon

Question 56

List three main factors that inhibit calcium absorption

Answer 56

Low vitamin D Law stomach acid (HCl dissolves calcium salts) High intake of phytates and oxalates

Question 57

List a few factors that increase calcium excretion

Answer 57

Menopause (low estrogen) High animal-protein diets (due to urea and sulphuric acid) High salt and caffeine intake

Question 58

Functions and sources of magnesium

Answer 58

ATP Lowers blood pressure, muscle relaxation Greens, pumpkin seeds, beans, buckwheat, legumes,almonds,whole grains

Question 59

Functions and sources of iron

Answer 59

Binds oxygen in haemoglobin ATP production in mitochondria Thyroid hormone synthesis and dopamine Non-haem sources: greens, lentil pumpkin quinoa Haem- clams, red meat, chicken, oysters, sardines

Question 60

What foods/ factors affect iron absorption?

Answer 60

Increase- vitamin c Decrease- phytates, calcium, tannins

Question 61

List common iron deficiency signs and symptoms

Answer 61

Fatigue, weakness, he aches, breathless, poor resistance to cold T, pallor, nail spooing

Question 62

How to optimize individual’s intake of non-haem iron

Answer 62

Eliminate junk food, black tea and dairy at meal times Eat dark greens Eat high vitamin C vegetables and fruits with meals Eat sprouted and fermented foods to reduce phytates

Question 63

Functions and sources of Zinc

Answer 63

Sex hormone and sperm production T4 to T3 conversion Taste and smell Cell proliferation and immunity Sesame seeds, Brazil nuts, beans, asparagus, spinach shiitake mushrooms, pumpkin seeds, eggs, oysters

Question 64

What are some ways to support healthy digestion

Answer 64

Ensure good hydration but away from meals Mindful eating Zinc and B6 rich foods for gastric acid production Fermented vegetables Bitter herbs to increase digestive juices Herbal teas stimulate bile production and flow- dandelion, glove artichoke, barberry, fringe tree, greater celandine

Question 65

Why is snacking counteractive to good digestion.

Answer 65

The GIT sweeps residual material through the digestive tract through the migrating motor complex MMC and operates most effectively when there is at least a four fasting window between meals Bacteria transported from small to large intestine which prevents small intestinal bacterial overgrowth (SIBO)

Question 66

How to relieve the burden on the digestive system

Answer 66

Intermittent fasting leaving a 16 hour window after your evening meal Eating smaller meals/ avoid over-eating Minimize heavier proteins (animal and soy) Chew thoroughly - 20X/ bite Diaphragmatic breathing, Sleep

Question 67

Discuss the 4 food combine rules of the Hay diet

Answer 67

1. Proteins eaten separately from starches 2. neutral foods (most vegetables, fats and oils) can be eaten either with protein or starches 3. sweet fruit can be eaten with starch meals (banana, figs, dates, grapes) 4. acid fruit can be eaten with protein meals

Question 68

The universal E numbering system is used to identify what type of foods How are they detrimental to health?

Answer 68

Food additives and preservatives: Colours E100s- liked to hyperactivity and poor concentration Preservatives E200s- linked to asthma, allergies Antioxidants E300s and E586 Flavour enhances E600s MSG is E621 headaches, numbness, tingling

Question 69

Why should plastic wrap be avoided

Answer 69

Contains bisphenol A (BPA) are xenoestrogens which mimic oestrogens in the body and implicated in hormone-related diseases