...point the production of reactive compounds and the body’s ability to protect against their adverse effects. Oxidation- The process of losing an electron during a chemical reaction. Free radical- An unstable atom with an unpaired electron in its outermost shell. 10.2 Defense Against Free Radicals Antioxidant- A substance that has the ability to prevent or repair the damage caused by oxidation. Tocopherols- The active form of Vitamin E. The most active form. (Four different) Carotenoids- Six-hundred naturally occurring pigments synthesized by plants, algae, and photosynthetic bacteria. Colors range from yellow to orange to red; three are converted into vitamin A. Isoflavones- Poly phenolic compounds that are capable of exerting estrogen similar effects. Phytochemicals produced in legumes; soybeans main source. Flavonoids- Found in fruit and vegetables, tea, red wine, dark chocolate. Polyphenolic (phytochemicals) molecules containing 15 carbon atoms and are soluble in water Anthocyanin- Vacuolar plant pigments that appear red, purple, or blue. Found in berries, grapes, and red cabbage. Vitamin E, Vitamin C, and beta-carotene are micronutrients that are known to have antioxidant roles. 10.3 Vitamin E Megadoses- An intake of a of a nutrient beyond what is needed to prevent a deficiency or what’s found in a balanced diet. Plant oils, Avocados, Breakfast cereals, margarines, spreads, shortening, dry-roasted sunflower seeds, sunflower oil, wheat germs, peanut butter...
Words: 2007 - Pages: 9
...daily basis. These food groups are essential for the daily maintenance of the human body and therefore help keeping the body fit and healthy as well as being able to maintenance a regular weight and a good bmi of 19- 25. A lot of factors must be viewed when deciding on what calorie intake is good for you as what and how much you should eat depends on your genetic make-up, actual level of activity, your age, gender, size, lifestyle and any dietary needs. On average the minimum daily calorie intake for the age group of 19 to 50 years is;- Women Men Calories ( KCAL) | 2000 | 2500 | Total Fats | 70g | 95g | Unsaturated fat | 50g | 65g | Saturated fat | 20g | 30g | Carbohydrates | 230g | 300g | Protein | 45g | 55g | Fruit and Veg | 5 A Day | 5 A Day | Salt | 4g | 4g | With this information you will be able to calculate the calorie intake for each group. Fruit and Vegetables should be 33% (660kcal 825kcal) of your daily food intake. Fruit and Vegetables in your diet have many positive effects upon health. Their high fibre content helps control blood glucose levels, may reduce cholesterol and probably reduces the risk of colon cancer and other cancers. Also help with digestion and the excrement of unwanted foods via the large bowel. They contain antioxidants and phytochemicals that could reduce the risk of coronary heart disease. More than...
Words: 2403 - Pages: 10
...Vitamins Absorption and storage Toxicity preservation in foods Overview: Essential organic substances Carbon- containing Needed in small amounts Essential: can’t be synthesized by body DO NOT provide energy To be a VITAMIN: 1. Body can’t make enough to maintain health 2. Absence-> deficiency-> cured with the vitamin Vitamins classification Fat-soluble vitamins: A D E K Water soluble vitamins & choline Thiamin/riboflavin/niacin/pantothenic acid/biotin/vitamin B-6/folate (folic acid)/Vitamin B-12/Vitamin C/choline Vitamins: absorption & storage Vitamin: A D E K Fat-soluble Absorbed with fat (40%-90% absorbed) ↓Fat absorption->↓fat soluble vitamin Stored in Liver and Adipose tissue B vitamins, Vitamin C, Choline Water-soluble: Absorbed in small intestine High bioavailability (50%-90%) Transported to liver-> body tissues Inside cells activated into coenzymes Storage limited Cooking issues: easily destroyed Water-soluble vitamins CHO, FAT, PRO metabolism: thiamin riboflavin niacin pantothenic acid tiotin Vitamin toxicity █Fat-soluble: Not excreted from body Toxicity by vitamin A most frequently observed █Water- soluble: Excess excreted in urine Exception: B6&B12 stored in liver Deficiency: more than 1d needed ie: thiamin(10d) Vitamin C(20-40d) Vitamin toxicity most frequently from supplemental sources: NOT FOODS Vitamin preservation in foods █Water-soluble destroyed by heat, light, air, cooking in water & alkalinity █More ripe...
Words: 488 - Pages: 2
...required in our diets in small amounts for growth and good health. They are usually found in foods or taken as supplements. Vitamins are not used for energy and do not serve as building blocks, but they are crucial in helping the use those nutrients that do. Surveys have found that while a majority of Americans do take vitamin supplements on a regular or occasional basis for reason of health concerns, there exists confusion about the actual purpose and benefits of the use of vitamins. Prevention Most people have a recognition that Vitamin C prevents scurvy, that Vitamin A is found in fish-liver oils, or that Vitamin D is found in dairy products; many people believe that Vitamin E preserves youth and prevents sterility, or that Vitamin C can present colds and cancer. Beyond this, however, there is still considerable ignorance and widespread myth. The reality behind the common practice of taking vitamin supplements is less dramatic, although vitamins do represent an important component of the necessary human diet. The word vitamin was formed from the Latin word for life, "vita," and the Greek word "amine", because 19th century scientists believed that they were formed only from amino acids. Fat-soluble Vitamins are essential aids in many body processes, converting food the energy, building and maintaining cells, and other functions. Vitamins can thus be looked at as a crucial ingredient in the long-term maintenance of health. Vitamins come in two main forms: water soluble and fat-soluble...
Words: 1162 - Pages: 5
...Journal Unit 6 University of the People HS 2611-01 Nutrition AY2024-T3 Instructor. Terri Evans 2024, March 12. Introduction Various factors influence body weight and composition, including energy balance, calories, nutritional makeup, and physical activity. Several tips are available for managing weight, including eating small, balanced and healthy meals, getting regular exercise, regulating meal sizes, and drinking enough water. In this assignment, I'll discuss the relationship between energy balance and body weight and the key strategies for promoting and sustaining weight loss at various intervention levels. I will next go over the distinctions between fat-soluble and water-soluble vitamins. I will next discuss how this classification affects how they are absorbed, stored, and used by the body. I'll explain the most...
Words: 2268 - Pages: 10
...Three main functions: energy for cells, structural support, cell-cell communication * Three main sources of carbohydrate: starches, sugar and cellulose. 3 Kinds of Sugars A. Monosaccharides (Simple sugars) – Building blocks of more complex carbohydrates. * Glucose (dextrose or blood sugar) - grape sugar, corn sugar, dextrose * Fructose (fruit sugar) - honey * Galactose – (milk sugar) * Mannose - plant sugar: a six-carbon sugar found in many plant cell Molecular Formula: C6H12O6 B. Disaccharides (Double sugars) - Two simple sugars bonded together * Maltose (malt sugar) – made up of two glucose molecule * Lactose (milk sugar) – made up of one glucose molecule and one galactose molecule * Sucrose (table sugar) – made up of one glucose molecule and one fructose molecule Molecular Formula: C12H22O11 C. Polysaccharides (Complex Sugars) – made up of many glucose molecules bonded together in a long chain. 3 Kinds of Polysaccharides: a. Starches – are stored in potatoes, beans and grains. b. Glycogen (animal starch) – stored in animal liver c. Cellulose – found in the cell wall of plant cells Lipids * They are a great source of STORED ENERGY so we have it in the future. * They produce hormones for the body called STERIODS * They waterproof surfaces of animals, plants, and fruits- these are waxes. Where are they found? * In plants- in the seeds * In animals- in adipose tissue, connective tissue, in animals ...
Words: 1686 - Pages: 7
...LSeven Steps to A More Youthful Life By Al Sears, MD When you were young, you probably said you never wanted to get old. I can understand why. As you age, you are ever more likely to get cancer, heart disease, Alzheimer’s, deafness, blindness, incontinence, osteoporosis, arthritis, and impotence. Aging conjures up fears of becoming a weak and feeble invalid, a burden to your loved ones because you can no longer take care of yourself. Imagine though, if you could live to a ripe old age of 100 or so, yet retain the same body you had at say, 35. Imagine if you recaptured all the energy, strength, and resistance to disease that you had when you were young. Fortunately, medical science is currently discovering how and why the human body ages. Within the next few decades, it looks like science will learn how to put an end to the suffering of old age. And right now, there is enough known to significantly stall or even reverse certain aspects of the process of aging. In this report, I’m going to show you some very advanced tools you can use to slow down the rate at which you age. The more slowly you age, the more youthful you remain. This can not only extend your life but also save you from suffering from “old age” disease and disability. It will also help you look and feel years younger. How and Why You Age When I lecture on Anti-aging, I have learned from the audience to clarify one thing first. Anti-aging is not the same thing as life...
Words: 8171 - Pages: 33
...one of life’s pleasures. However, there is more to eating than sensory gratification. Food is needed to provide the nutrients required for the maintenance of normal structure and function of the body. Digestion can never serve its purpose without the body absorbing the nutrients it needs to maintain life. These nutrients however come in various types and forms and that an ideal amount of each should be taken to achieve the body’s optimum functioning. Yes, we may eat whatever is available at any amount we want without undermining the results those foods shall give to our body, but eventually, our physical body will complain in the form of diseases. Although nutrients can work alone, each depends upon the others to be the most effective. The main nutrients are the macronutrients such as carbohydrates, proteins and fats; and the micronutrients: vitamins and minerals. . Macronutrients Macronutrients as its name implies are the molecules that are needed by the body in big amounts. They occupy the biggest portion of the nutrients absorbed by the body from the food that was eaten. 1. Carbohydrates Carbohydrates mean carbon with water. Plants use sunlight in the process of photosynthesis to convert water and carbon dioxide into carbohydrates and oxygen. When our body needs energy, it looks for carbohydrates first. Carbohydrates come in two forms: simple and complex. Both are composed of units of sugar. The difference is the number of sugar units they...
Words: 1691 - Pages: 7
...healthy body. There is also harm that can be caused if to much fat-soluble or water-Soluble vitamins are taken. You also want to make sure that you are not deficient in meeting the necessary vitamins your body needs to be healthy. It is very important to get the right kind of vitamins in the right dosage to keep your body safe and healthy. Vitamins are classified into two groups fat soluble or water soluble. The vitamins in the fat-soluble group are vitamins such as vitamin A, D, E and K. Vitamins that are water soluble are vitamin B and C. These two types of vitamin groups are very different because of how the vitamins act inside are bodies. Fat-soluble vitamins are absorb into the fat globules and then travel through the lymphatic system in are small intestines and then goes into are blood circulation in the body. Then vitamin A and E get stored in are blood tissue and stays there. So if you intake to much of a fat-soluble vitamin you can have to much vitamins building up and staying in the body which can be harmful and cause problems like hypervitaminosis which literally means to much vitamins in the body. Why do we need vitamins in are daily diet? Because the are necessary to a healthy diet. They are essential nutrients because are bodies do not make enough of them or don’t make them at all. They 3 make are bodies functions like cell growth, blood cell production, hormone and enzyme synthesis, energy metabolism, and...
Words: 1103 - Pages: 5
...Aoife McElhinney Nutrition 5N2006 Assignment 2 The Dietary Requirements of Individuals/Groups Page 1 of 35 Contents Objectives ............................................................................................................................................... 4 Sources of Fats, Carbohydrates and Proteins within Irish Diet .............................................................. 5 Fats ...................................................................................................................................................... 5 Functions:............................................................................................................................................ 5 Sources of Fats .................................................................................................................................... 5 Carbohydrates..................................................................................................................................... 6 Classification ................................................................................................................................... 6 Main Functions................................................................................................................................ 6 Main Sources:.................................................................................................................................. 6 Proteins .................
Words: 5903 - Pages: 24
...the Body Do we eat to live or live to eat? Are we what we eat? Sitting down to a mouth watering breakfast of sizzling smoked Canadian bacon, extra cheesy omelet, garnished with crisp green lettuce leaves and red juicy tomatoes accompanied by warm toasted bread and a tall glass of refreshing apple juice does not only affect our senses but our body as well. Understanding the relationship between food and the body is a fascinating part of science known as Nutrition. Food is any nutritious substance, usually of plant or animal origin, that people eat or drink in order to sustain life (Mosby's Medical Dictionary). Our diet, which consists of the foods we habitually eat, plays a vital role in our well being (Oxford Dictionaries). In light of this fact, the nutritional value of our diet either has a healthy or unhealthy impact on the body. The nutrients found in our diets are essential for the development and maintenance of biological functions that are necessary for sustaining life. Nutrients are the fundamental elements or chemical substances that makeup the foods we eat and they are affected differently by the various biological processes in the body (Mosby's Medical Dictionary). Together, they give food theirs their distinct color, flavor and texture (Tull) There are six types of nutrients which are classified as: macronutrients, micronutrients and water. Macronutrients, as the term implies are large in size and are required in large quantities by the body to provide...
Words: 6606 - Pages: 27
...source of energy for our body. * 5g of carbohydrate is require to prevent the development of ketosis. * Act as a protein spearing effect. * The first and the most efficient source of energy for performing vital process. * Essential for fat oxidation. * Role in gastro-intestinal functions. * Add favors to diet. * Two types of carbohydrates are: 1. Simple carbohydrate (sugar) 2. Complex carbohydrate (starch and fiber) * Sugar occur naturally in food. Sugar forms are: 1. Monosaccharide 2. Disaccharide 3. Polysaccharide * Starch are polysaccharides, made of many monosaccharide molecules combined together. * Fibers are Non-polysaccharides that are an important of healthy balanced diet. | * Simple carbohydratesMonosaccharide – Fruits, honey, sucrose, etc.Disaccharides – cane sugar, beet sugar, milk, etc.Polysaccharides – cereals, meat, green plants. * Complex carbohydrateStarch – pasta, potatoes, chapattis, white bread, pizza, etc.Fiber – beans, oats, roof vegetables, banana, barley, nuts, whole wheat, woody parts of vegetables, etc. | * Carbohydrate deficiency can cause 1. Fatigue 2. Poor mental function 3. Lack of endurance 4. Fluctuations in energy and mood * Carbohydrate over consumption can cause: 1. Weight gain 2. Overproduction of insulin 3. Digestive imbalance 4. Cavities and tooth decay | Protein Characteristics and functions | Sources | Causes | * Protein is a vital nutrient used by the body for growth and repair...
Words: 1433 - Pages: 6
...Nutrition test 1 Nutrition- study of nutrients in food and how body handles them: ingestion, digestion, absorption, metabolism, storage, excretion Diseases that have a strong correlation with diet: heart disease, malignant neoplasm, cerebrovascular diseases, DM, aspiration pneumonia Nutrient- substance obtained from food that is needed by the body for growth, maintenance, and/or repair Energy providing nutrients (provide calories): * Carbohydrate – 4 Kcal * Protein – 4 Kcal * Fat – 9 Kcal *alcohol – 7 Kcal Non energy providing nutrients (just as important): * Vitamins * Minerals * Water Dietary Reference Intakes (DRI): * Recommended Dietary Allowances (RDA)- 2 % margin of error, used as a goal for individual, intake sufficient to meet/exceed nutrient requirement for 98% of healthy ppl in a particular stage of life and gender group * Tolerable Upper Intake Level (UL)- highest amount of nutrient intake that will not pose a risk for adverse health effects, higher doses likely to cause toxicity, not available for every nutrient * Estimated Average Requirements (EAR) – level that indicates that the needs for 50% of those consuming that amount will be met; needed to set RDA * Adequate Intake (AI) – average amount a group of healthy ppl consume, not scientifically based, cannot provide EAR or RDA Dietary guidelines for Americans – based on ages 2 +, promote health and prevent chronic diseases. Done by the ISDA and USDHHS every 5 years 6 principles...
Words: 3664 - Pages: 15
...------------------------------------------------- Easy Tips for Planning a Healthy Diet & Sticking to It Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a tasty, healthy diet. ------------------------------------------------- Healthy eating tip 1: Set yourself up for success To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think. * Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious. * Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads...
Words: 2838 - Pages: 12
...especially Mrs Nwankwo Happiness .U. who has been helping me both financially and whose love has kept me going. Also my friend who helped me to type this work. ORANGE JUICE Orange juice is the liquid extract of the fruit of the orange tree. It is made by squeezing the fresh orange. Some commercial orange juice with a long shelf life are made by drying and later re-hydrating the juice, or by concentrating the juice and later adding water to the concentrate. Others are made by pasteurizing the juice and removing oxygen from it, necessitating the later addition of a flavor pack, generally made from orange products. It is known for its health benefits, particularly its high concentration of vitamin C. It comes in several different varieties, including blood orange. Orange juice is made from unfermented fresh oranges and provides many benefits for the body. Fresh orange juice is the richest source of vitamin C and fulfills an entire day’s worth of vitamin C in just one serving. Chock full of useful minerals like potassium and magnesium, orange juice is also very low in fat and contains no cholesterol whatsoever. NUTRITION A cup serving of raw, fresh orange juice, amounting to 248 grams or 8 ounces, has 124 mg of vitamin C. It has 20.8 g of sugars and has 112 Calories. It also supplies potassium, thiamin, and folate. Citrus...
Words: 3415 - Pages: 14
