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Friend looks terrible after doing a "healthy" diet and questions…
Friend looks terrible after doing a "healthy" diet and questions why her health is worsening
Nutrients
types of nutrients
Proteins
needed in adequate quantities
obtained from meat, dairy products, poultry, fish, beans, and nuts
essential proteins
obtained from diet
non-essential proteins
able to be made in the body
Lipids
Triglycerides
obtained in fats and oil
major energy providing molecule
Cholestrol
component of all animal products
also produced through metabolic pathways in the liver
precursor molecule for formation of steroid hormones, bile salts, and fat soluble vitamins
also includes phospholipids, steroids, and eicosanoids
vitamins
obtained primarily in foods
organic molecule for normal metabolism
water soluble vitamins (vitamin B and C)
dissolves in water
excess excreted in urine
fat soluble vitamins (vitamin A, D, E, and K)
dissolves in fat
excess stored in fat
may become toxic if taken in excess
minerals
inorganic ions obtained from diet
obtained from variety of vegetables, beans, fruits, whole grain, lean protein, dairy products, and unsaturated fats
also contained in some processed foods and water
Iron
present in hemoglobin, binding oxygen
present in mitochondria in electron transport system binding electrons
Iron deficiency
hemoglobins fail to carry oxygen molecules
fatigue, weakness, pale skin, and sensitivity to cold
low in iron
Calcium
required for formation and maintenance of skeleton
required for blood clotting and exocytosis of neurotransmitter
Sodium and Potassium
maintain resting membrane potential in excitable cells
required to generate action potential
Iodine
needed for the production of thyroid hormone
Zinc
role in protein synthesis
water
regulates body temperature
protects certain areas by acting as lubricant and cushion
enables excretion of waste products
aids in digestion
can also contain minerals
Carbohydrates
obtained from diet
Glucose is the major carbohydrate that provides energy
structure of carbohydrate
monosaccharides
simple sugar monomer (glucose, fructose, galactose)
disaccharides
combination of two monosaccharidese
polysaccharides
chains of monosaccharides
Starch (polysaccharide)
found in potatoes, bread, etc.
Lactose (disaccharide)
found in milk
sucrose (disaccharide)
found in table sugar, maple syrup, and fruit
Cellulose
plant polymer composed of glucose bonded in different orientation
unable to be digested by human enzymes
facilitates movement of contents through GI tract
needed for:
synthesis of new molecules
energy for maintenance, growth, and repair
vegan
does not consumes meat or animal products
insufficient intake of proteins, minerals, and lipids
low in protein
can't replace worn out protein structure
can't perform gluconeogenesis
no production of glucose from proteins
low in lipids
low in triglycerides
can't provide much energy
low in cholesterol
HDL kicks in due to no lipids in the liver
lipid enter blood stream to move to the liver
sallow skin and a blood shot but a bit yellow eyes
does not eat gluten or processed foods
some processed foods are rich in mineral
low in minerals
iron deficiency
she shows signs of fatigue, weakness, and menses not working
other mineral deficiency signs/symptoms
lower BMR (iodine)
lower BMR = less heat
shaky movements
weaker blood clotting (calcium)
failure of protein synthesis (zinc)
avoidance of GMOs
lower nutrition composition in diet
lower carbohydrate intake
fewer glucose
lower energy
Recommended daily allowance (RDA)
For female adults:
Total fat: less than 70g
carbohydrate: at least 260g
protein: 50g
minerals
Iron: 18mg
calcium: 1000mg
potassium: 4700mg
sodium: 2300mg
zinc: 8mg
vitamins
vitamin A: 700 mcg RAE
vitamin E: 15 mg AT
vitamin D: 600 IU
vitamin C: 75mg
vitamin K: 90mcg
vitamin B6: 1.3mg
vitamin B12:2.4mcg
obtaining nutrients
absorptive state
time eating, digesting, and absorbing nutrients
concentrations of glucose, triglycerides, and amino acids increases as they are absorbed in the GI tract
release of insulin
release occurring in response to increased blood glucose levels
stimulates liver and muscle cells to form glycogen from glucose
increases uptake of triglycerides from blood and stimulates lipogenesis while inhibit lipolysis
stimulate most cells to increase amino acid uptake
accelerate protein synthesis
postabsorptive state
time between meals
release of glucagon
released in response to decreasing blood glucose levels
stimulates liver to breakdown glycogen to glucose
stimulates gluconeogenesis from noncarbohydrates
gluconeogenetsis: amino acids --> glucose
cause adipose tissue to break down triglycerides
does not affect proteins or amino acids
Lipoproteins
contain lipids and protein "wrap"
very-low-density lipoproteins (VLDLs)
circulate in the blood to release triglycerides to peripheral tissues
with release of triglycerides become low-density lipoproteins (LDL)
high-density lipoproteins (HDL)
proteins formed in liver
released into blood without addition of lipid
circulate through blood and "fill" with lipids from peripheral tissue
lipids transported to liver
excess cholesterol converted to bile salts within the liver
Basal metabollic rate (BMR)
amount of energy used at rest
body surface area greatly affects BMR
age, sex, stress, and hormones affect BMR as well
greater surface area to volume ratio, greater heat lost
taller or thinner person will use more energy (same weight)
cells more metabolically active
maintain body temperature
drinking "raw" water
untreated water
possible contamination of harmful pathogens and other microorganisms
taking high does of vitamins
vitamin intake are becoming excessive
excess water soluble vitamins are excreted in the urine
excess fat soluble vitamins stored in fat
becoming toxic
"raw" water
health risks
no chemical killing pathogens
possible contamination of pathogen and other harmful macroorganisms
Genetically modified organisms (GMOs)
artificially altering the genome of a plant/animal
benefits
reduce cost for food or drug production
enhancement of nutrient composition
resistance to pests and diseases
greater food security
vegan
does not eat meat or any animal products
no gluten, processed foods, or cooked foods
weak intake of minerals, proteins, and lipids
taking high doses of multivitamins
drinking "raw" water