NUTRITION 130 FINAL EXAM STUDY GUIDEAntioxidants- Describe how free radicals can lead to health problems. Know which diseases are associated with free radical damage. o Formed by oxidation reduction reactions, pollution, UV light/radiation, and toxic substanceso Damages cell membranes, phospholipids, low density lipoproteins (LDL), proteins in the cell and genetic material (DNA)o Can lead to cancer, heart disease, diabetes, Parkinson’s, arthritis, and eye disease - Identify the modifiable risk factors of cancero Normal cells are initiated by an abnormal cell that has a reaction to surrounding cells which promotes and grows rapidly into a tumoro Tobacco, sun exposure, diet, toxins, and low physical activity increases chances- Describe how antioxidants reduce the damage caused by free radicals in cancer and heart diseaseo Cancer: stop the initiation and promotion of abnormal cells by enhancing the immune system, inhibiting growth of cancer cells, and preventing oxidation damage to cells o Heart Disease: reduces the risks by preventing free radical damage of LDL, act as an anticoagulant to prevent blood clots, and reduce inflammation- Identify which nutrients function as antioxidants and identify their function and food sources as well as signs of deficiency and toxicityo Vitamin E: fat soluble and destroyed by heat, anti-aging, helps with fetal & early nerve & muscledevelopment (RDA 15 mg) Food sources: vegetable oil, nuts, wheat germ, soybeans, spinach Toxicity is uncommon but can interfere with anticoagulant medication and prevent blood clotting Deficiency: causes fragile red blood cellso Vitamin C: water soluble vitamin that is important in healing wounds, improving immunity, enhancing iron absorption (RDA 75 mg for women & 90 mg for men) Food sources: oranges, limes, lemons, other fruits and veggies Toxicity only happens by consuming 10x the RDA and causes nausea, nosebleeds, and diarrhea Deficiency causes scurvyo Copper, iron, zinc, manganese, seleniumo Beta-Carotene: enhances immune system, protects skin from UV damage, protects eye health, and converts to vitamin A  Food sources: sweet potatoes, pumpkins, carrots, spinach, kale, lettuce No known deficiency or toxicity, but skin may turn orange from excess o Vitamin A: converts from beta-carotene  Sources: beef, eggs, liver, bright colored, fortified milk, and beta-carotene  Deficiency: blindness, impaired immunity, increased infection, illness, even death Toxicity: can cause birth defects, permanent liver damage, and eye damage (RDA 700-900 mcg)- Know the increased needs of smokerso Smokers need more vitamin C- Know benefit/risk of antioxidant supplementso Beta- carotene supplements may increase cancer risk o Vitamin A toxicity typically caused by supplementsPhytochemicals- Define phytochemicals and describe how they affect healtho Chemical compounds found naturally in plants that are responsible for color and organoleptic properties, but are not essential nutrientso They affect health by reducing inflammation, enhancing detoxifying enzymes, slowing cancer tumor growth, enhancing immunity, and lowering blood cholesterol- Identify foods that are high in carotenoids, flavonoids and phytochemical supplementso Carotenoids: found in red, orange, deep green fruits and vegetables and prevent heart disease, cancer, & eye diseaseo Flavonoids: found in berries, tea, olives, soybeans, wine, and chocolate and prevent heart disease and cancero Phytoestrogens: found in soy and help bone and heart health - Distinguish between a health claim and a structure-function claim on a food labelo Structure function claim makes reference to possible properties in foods, but no reference to actual disease or health conditiono Health claim includes reference to disease or health condition as well as nutrient- Describe the impact of DSHEA on the consumero Dietary Supplement Health & Education Act classifies supplements of vitamins, minerals, aminoacids, and herbal remedies as foods o Prevents the U.S. FDA from regulating supplements as additives or drugs so the FDA must prove the supplement is unsafe before it can be removed from the shelfo “Dietary Supplement USP Verified” means it is actually what it says it is Fluid & Electrolytes- List the functions of water in our bodies including body consumption and know recommended fluid intakeso RDA for women: 9 cups, men: 13 cups o Functions as transportation, blood volume, body temperature, protection, lubrication, & body tissue - Know risks of unclean water supplies in developing countrieso Infectious diarrhea, e. coli, salmonella, cholera, typhoid, paratyphoid fever, hookworm, trachoma, fluorosis, yellow fever, and fecal oral disease - Describe the functions of electrolytes in our bodieso Sodium, potassium, and chloride work for nerve impulses and muscle contraction and function to regulate fluid balance, maintain blood pressure, and nutrient transportation- Identify the risks of over and under consumption of water and sodium and identify population most at risk for dehydrationo Elderly, infants, and the sick are at high risk for dehydrationo Over consumption of water doesn’t occur frequently but causes dilution of sodium (hyponatremia) and under consumption causes dehydration, increased blood salt concentration, reduced blood pressure, and dryness in mouth/throato Excess sodium intake causes hypernatremia, hypertension, increased calcium excretion, & bloating (under consumption causes hypoanatremia) - Know the health effects of BPAo Bisphenol A can disrupt hormonal system - Identify dietary sources of sodium, especially major sources, and the recommended intakeo Sources: anything processed because salt is a preservative, sauces, deli meat, pickles, soupo Sodium RDA 1500-2300mg, but the average U.S. intake is 3500- State the benefits of sufficient potassium consumptiono Reduced blood pressure, fluid & electrolyte balance, muscle contraction, and the transmission of nerve impulses- Identify food sources of potassiumo Sweet potatoes, baked potatoes, beans, bananas, orange juice, tomato sauce- Identify the characteristics of the Dash Dieto An approach to stop hypertension (high blood pressure) and focuses on 8-10 servings of fruits and vegetablesAchieving & Maintaining a Healthy Weight- Know what is considered a healthy BMI range and understand its relevance to healtho Body Mass Index that is “healthy” 18.5-25 for men and women o BMI over 30 increases high blood