Nutrition 130Final Exam ReviewAntioxidantsDescribe how free radicals can lead to health problems-can damage cell membranes-low density lipoproteins-proteins in the cell-genetic material-weakened immune system and ageing Know what diseases are associated with free radical damage-cancer, heart disease, eye disease (cataracts/age related macular degeneration), diabetes, Parkinson’s disease, arthritisIdentify the modifiable risk factors of cancer-tobacco, sun exposure, diet, toxins (occupational exposure), low physical activityDescribe how antioxidants reduce the damage caused by free radicals in cancer and heart diseasecardiovascular disease--antioxidants can prevent free radical damage of LDL cholesterol-can act as an anticoagulant to prevent blood clots-can reduce inflammationIdentify which nutrients function as antioxidants and identify their function (besides as antioxidants) and food sources as well as signs of deficiency and toxicity -vitamin E, vegetable oils, nuts, wheat germ, soybeans, stabilizes free radicals. Enzymatic activity, gene expression, neurological functions-vitamin C, stabilizes free radicals, toxicity- 10x the rda causes nosebleeds, nausea, and diarrhea, deficiency causes scurvy. Growth and tissue repair-beta-carotene, stabilizes free radicals, partof a group called carotenoids, toxicity- skin may turn yellow, may be increased cancer risk from supplement sources Growth, development, immune system function-vitamin A, beef liver, brightly colored vegetables, toxicity- birth defects, liver andeye damage, deficiency- night blindness, blindness, impaired immunity, increased infection, illness and death. Eye health-Copper, iron, zinc, manganeseKnow the increased needs of smokerssmokers need more vitamin C male smokers need 125(vs 90 nonsmoker) mg females need 110(vs 75 nonsmoker)Know benefit/risk of antioxidant supplementsboost immune system, protect against freeradicals, lower risk of heart disease and cancerhigh dose= increased cancers and strokePhytochemicals and Functional FoodsDefine Phytochemicals and describe how they affect health-chemical compounds that occur naturally in plants-responsible for color and organoleptic properties-have biological significance-not established as essential nutrientsEffects on health:antioxidants, reduce inflammation, enhance detoxifying enzymes, slow cancer tumor cell growth, enhance immune system, may effect microbiome, lower blood cholesterolIdentify foods that are high incarotinoids – red, orange, and deep green fruit and vegatablesflavonoids – berries, tea, olives, soybeans, chocolate, red winephytoestrogens – soybeans and soy productsIdentify issues with phytochemical supplementsDistinguish between a health claim and a structure-function claim on a food label-has a disclaimer, product is not intended to diagnose, treat, cure or prevent any diseaseDescribe the impact of DHSEA on the consumer-classifies supplements as foods-prevents the FDA from regulating supplements as additives or drugs-dietary supplements can be sold without FDA approval-FDA must prove it to be unsafe before pulling it from the shelveFluid and electrolyte balanceList the functions of water in our bodies including body composition and know recommended fluid intakes-body is 60% water-regulates body temperature, lubricatesjoints, flushed out waste products, helps dissolve minerals and nutrients, prevents constipation, protects body organs and tissues, moistens tissues in the mouth, eyes and noseKnow risks of unclean water supplies in developing countries-diarrhea, hookworm, ascariasis, trachoma,yellow feverDescribe the function of electrolytes in our bodies-nerve impulses, muscle contractionIdentify the risks of over and under consumption of water and sodium and identify population most at risk for dehydration-getting too much water is rare, leads to dilution of sodium (hyonatremia)-too little water: dehydration most vulnerable groups are elderly infants and people who are sick-need more water when exercising, in hot temps, pregnant and breastfeeding, and consuming alcoholKnow the effects of BPA-disrupts hormonal systemIdentify dietary sources of sodium, especially major sources (know the recommended intake and upper limit for sodium)-recommended intake 1500-2300 mg-average us intake 3500 mg-sources: food processing, natural occurring, at the table, during cookingtoo much sodium: hypernatremia, hypertension, increases calcium excretion, bloatingtoo little: hyponatremiaState the benefits of sufficient potassium consumption-decreases blood pressureIdentify food sources of potassiumsweet potato, potato, white beans, banana,orange juice, tomato sauceIdentify the characteristics of the Dash Diet-dietary approached to stop hypertension-reduces blood pressure-lots of veggies and fruits, low fat or non fatdairy, whole grains, high in fiber, rich in potassium, calcium and magnesium, high in fiberDescribe the transmission pathway for fecal oral diseasePathogen source  Medium  Environment  InterfaceKnow diseases related to unsafe water-infectious diarrhea, (cholera, typhoid, paratyphoid fevers-hookworm-acariasis, trachoma, yellow feverAchieving and maintaining a healthy weightKnow what is considered to be a healthy BMI range and understand its relevance to health18.5< - under weight18.5 – 24.9 normal weight25 – 29.9 overweight<30 – obesevery low and very high bmi indicate high risks of mortalityBe able to identify the factors that contribute to BMR and how to modify themBMR: Basal Metabolic RateFactors that Increase BMR- higher lean body mass- greater height- younger age- stress- male gender- pregnancy and lactationFactors that decrease BMR- lower lean body mass- lower height- older age- depressed levels of thyroid hormone- starvation or fasting- female gender- calorie restrictionBe able to identify the specific outcomes associated with visceral fatVisceral fat- increases inflammation in cellsHealth outcomes of increased visceral fat (inflammation):1. diabetes2. heart disease3. hypertension4. stroke5. certain cancersIdentify the genetics, behavioral and environmental factors contributing to weight gain and obesityGenetics:-lack of brown fat, metabolism, ease with which fat cells release trigylcerides, low levels of leptin and PYY in obese peopleBehaviors:-over consumption –genetics –stress -lack of exercise -decreased sleep -lack ofdistinct mealsEnvironmental:breastfeeding, cultural food choices, activity levels, periods of overeating,