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An old friend has adopted a "super healthy" lifestyle where she…

- - - - Polysaccharides form chains of monosaccharides.
        
        Glucose: major carbohydrate providing energy
        
        Starch: polysaccharide found in potatoes and bread
        
        Lactose: disaccharide found in milk
        
        Sucrose: disaccharide containing glucose and fructose
        
        Cellulose: unable to be digested by human enzyme; facilitates movement of contents through GI tract
  - - - Triglycerides: energy providing molecule; obtained in fats and oils
        
        Cholesterol: component of animal based product
        
        Also produced through metabolic pathways in the liver.
        
        Precursor molecule for formation of steroid hormones, bile salts and fat soluble molecules.
  - - - Essential amino acids are obtained from diet.
        
        Complete protein: supplying all essential amino acids
        
        Incomplete protein: low in one or more essential amino acid
        
        Proteins: needed in adequate quantities to replace worn out protein structures
        
        Obtained from meat, dairy products, poultry, fish, beans and nuts
        
        Major source of nitrogen: needed for synthesizing nitrogen containing molecules
        
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  - - - Required for blood clotting and exocytosis of neurotransmitters.
    - - Required to generate action potentials.
    - - Present in mitochondria in electron transport system binding electrons
- - - - RDA is established values for nutrients set by federal agencies. Used for food planning, food labeling and education.
  - - - 40% vegetables
        
        10% fruits
        
        20% protein
  - - - Eat foods that have low saturated fat, sodium and added sugars.
        
        Eating food with less sodium can reduce risk of high blood pressure.
        
        Eat many fruits and vegetables daily to increase amount of vitamin A, C, E, magnesium, zinc phosphorus and folic acid
        
        Vary your proteins: your body uses protein to build and repair tissues.
        
        Proteins: make enzymes, hormones and other body chemicals. Protein is an important building of bone, muscles, skin and blood
        
        Make some room for grains: they are a source of fiber, iron and folate.
        
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  - - - Helpful for meal planning when promoting health in well individuals or for those with specific dietary needs
- - - - Causes biochemical reactions: proteins make enzymes that can combine with substrates and catalyze reactions essential to your metabolism
        
        Digestion, energy production, blood clotting and muscle contraction all depend on enzymes.
        
        Act as messengers: some proteins are hormones which are chemical messengers that aid communication between your cells, tissues and organs
        
        Provide structure: keratin(hair, skin, nails),collagen (bones, tendons, ligaments), elastin(uterus, lungs, arteries)
        
        Maintains proper pH: regulates concentrations of acids and bases in your blood and other body fluids
        
        An example is hemoglobin which makes up red blood cells. Hemoglobin binds small amounts of acid helping maintain pH.
        
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  - - - Glucose in the blood is taken up into your body cells and used to produce a fuel molecule called ATP through cellular respiration.
        
        Provide stored energy: if your body has enough glucose to fulfill current needs then the excess glucose knows as glycogen is in liver and muscles
        
        Carbs help preserve muscles: glycogen storage makes sure the body has enough glucose for all of it's daily functions
        
        When glucose from carbs is lacking, muscles can be broken down into amino acids and converted into glucose to generate energy.
        
        Promote digestive health: dietary fiber is not broken down into glucose. Soluble and insoluble fibers add bulk and consistency to stool making things move quicker through digestive tract
        
        Eating plenty of dietary fiber can benefit your heart and blood sugar levels because fiber binds with bile acid and prevents them from being reabsorbed.
        
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  - - - Cell structure: lipids are present in every cell of the human body and are the main part of the cellular membrane. It prevents the cells from being leaky by surrounding them.
        
        Digestion: lipids are used to make bile acid in the stomach which is essential for dissolving fat from food
        
        Insulation and protection: keeps your internal body temperature regular because there is a layer of fats just beneath the skin that is made from lipids.
        
        Hormones: they are apart of many hormones. They play a major role in regulating your growth and how your body works.
        
        Progesterone: produced by ovaries and are responsible for developing female sexual characteristics
        
        Testosterone: produced by testes and is responsible for male characteristics
  - - - Your kidneys continuously regulate levels of these vitamins, shunting excess out of the body via urine.
        
        Release energy: B vitamins are components of coenzyme that helps release energy from food
        
        Build proteins and cells: B6, B12 and folic acid metabolize amino acids and help cells multiply
        
        Make collagen: Vitamin C helps to make collagen which supports blood vessel walls and forms base of bones
    - - Within the body fat tissues and liver acts as holding pens for these vitamins
        
        Build bones: bone formation isn't possible without vitamin A,D and K.
        
        Protect vision: vitamin A keeps cells healthy
        
        Interact favorably: without vitamin E your body wouldn't be able to absorb and store vitamin A
        
        Protect body: vitamin E also acts as antioxidant (compound that protects body against damage from unstable molecules)
  - - - Calcium, phosphorus, and magnesium are important for healthy bones.
        
        Sulfur helps stabilize protein structures including some that make up hair, skin and nails
        
        Iron: ferrying oxygen throughout body
        
        Fluoride: strengthens bones and wards off tooth decay
        
        Zinc: helps blood clot, is essential. for taste and smell. Also bolsters immune response.
        
        Copper: helps form several enzymes that assist with iron metabolism and creation of hemoglobin
  - - - Forms saliva and mucus: helps digest food and prevents friction. Also cleanses mouth.
        
        Delivers oxygen: blood is more than 90% water and blood carries oxygen to different parts of body
        
        Cushions the brain, spinal cord and other sensitive tissues: also involved in production of hormones and neurotransmitters
        
        Helps maintain blood pressure: lack of water causes blood to become thicker which increases blood pressure
        
        Flushes body waste: water is needed in the process of sweating and removal of urine and feces
        
        Makes nutrients and minerals accessible: they dissolve in water making it possible for them to reach body parts
- - - - Vitamin B1: required for provision of energy (glucose) to nerve cells and is involved in transmission of nervous stimuli
        
        Vitamin B6: indispensable for amino acid metabolism and thus for synthesis of neurotransmitter dopamine, GABA and some serotonin
        
        Vitamin B12: plays important role in synthesis of myelin sheaths so it is involved in DNA synthesis thus cell division
        
        B12 influences effectiveness of folic acid (B9) which is a major significance for metabolism of myelin sheaths components and neurotransmitters.
        
        Magnesium and calcium can modulate the transmission of nervous stimuli.
        
        Magnesium particularly helpful in preventing cramps, spasms and nervous tics.
        
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  - - - Iron: helps bring oxygen to your muscles. Without oxygen your muscles can't function properly
        
        Calcium: has actin and myosin protein filaments that provide energy that your. muscles need to work
        
        Vitamin D: strengthens bones and helps build testosterone
        
        Protein: has several amino acids that are critical for building and repairing muscles
        
        Potassium: helps transport nutrients such as water to your muscles. Also serves as one of the several electrolytes for muscle contraction
        
        Carbohydrates: provide glycogen which provides energy and improves muscle repair
        
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  - - - Omega 3 fatty acids: decrease inflammation, prevent blood clotting, lowers LDL cholesterol and helps heart rhythm
        
        Mono unsaturated fats: known to lower LDL cholesterol and increase HDL cholesterol
        
        Folate: reduces thickness of arterial walls
        
        Magnesium: keeps heart rhythm steady and maintains blood pressure
        
        Vitamin K: helps direct calcium to the bones and not in the walls of the blood vessels
  - - - Pituitary gland: is responsible for regulation of growth and runs primarily on vitamins D and E which is your basic high protein meats.
        
        Vitamin C prevents radical damage, strengthens, maintains healthy cell integrity, enhances immune function and lower inflammation.
        
        Vitamin D not only from sun exposure but from eggs and fish control the overall thyroid production.
        
        Selenium: helps activate enzymes needed to maintain normal thyroid function and to stimulate thyroid hormone production
        
        Iodine: helps make thyroid hormone which is important to metabolic process
        
        Hypothalamus health: plays key role in metabolism and weight management. Needs omega 3 and omega 6 to function properly.
        
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  - - - They also keep harmful bacteria from binding onto the bladder as well as prevent urinary tract infections.
        
        Fruits also increase urine production thus reducing edema in case of kidney and cardiac disease.
        
        Fruits rich in potassium contribute to the diuretic effect.
        
        Water: cleanses the bladder
        
        Diets rich in vitamin C (citrus fruits) help in making urine more alkaline thus preventing growth of bacteria.