Final Exam Lipids Water Fat Soluble Vitamins and Minerals Lipids Most concentrated of the macro nutrients 9kcal g Hydrophobic water insoluble doesn t mix with water Oils and fats Source of energy needed for optimal health MAJOR LIPIDS fatty acids triglycerides phospholipids sterols and fat soluble vitamins group What is the structure of fatty acid structures Alpha end carboxylic acid COOH Omega end methyl group CH3 Methyl or omega end connected to carbon groups back bone connected to carboxylic Saturated unsaturated polyunsaturated monounsaturated and essential fatty acids Saturated solid at room temperature NO double bonds Unsaturated liquid at room temp have double bonds Monounsaturated contains one double bond Polyunsaturated contains multiple double bonds Two essential fatty acids both unsaturated MUST CONSUME IN DIET o Linoleic acid 18 carbons two cis double bonds omega 6 fatty acid Found in foods such as corn nuts satflower oil sunflower seeds peanut oil only need a handful of these things o Linolenic acid 18 carbons three cis double bonds Omega 3 fatty acid Found in canola oil flax seed soybean Fat calculations AMDR AMDR 20 35 of calories from fat Total calories x percent coming from fat 9 EX 3000 calories with 30 kcals from fat o 3000 x 30 900 9 100 g of fat Food sources Chain length Saturated Fatty Acid coconut oil butter beef fat pork fat palm oil Monounsaturated Fatty Acid olive oil peanut oil margarine pork fat Polyunsaturated Fatty Acid canola oil safflower oil sunflower oil corn oil soybean oil Short chain less than 8 carbon groups Medium chain 8 12 carbon groups Long chain more than 12 carbon groups the shorter the chain the easier it is to digest Long chains are hard to digest the longer the chain the higher the temperature required to liquefy it Signs and symptoms Essential fatty acid deficiency RARE Due to low fat intake At Risk people in third world countries long term hospitalized patients and those with cystic fibrosis flakey dry skin and GI problems Cis and trans fatty acids Phosphates Phospholipids Phospholipids amphipathic can be hydrophilic polar head group or hydrophobic fatty acids phosphate containing polar head group major component of cell membranes food sources phosphatidylcholine Recommendations of lipids consume no more than 20 35 calories from fat can lead to obesity and cancer Saturated fat less than 7 of calories should come from saturated fat minimize trans fat intake Cholesterol no more than 7 ounces of meat per day Linoleic linolenic acid BOTH UNSATURATED linoleic acid 18 carbons two cis double bonds omega 6 fatty acid found in corn nuts safflower oil sunflower oil peanut oil only need a handful of these things high in fat and sodium linolenic acid 18 carbon three cis double bonds omega 3 fatty acid found in canola oil flax seed soy beans How does cardiovascular disease develop Slowing or obstruction of blood flow Heart Other parts of the body Atherosclerosis Narrowing and hardening of blood vessels Heart disease Fatty acids cholesterol foam cells cellular waste calcium and other Stroke Atherosclerosis and CVD Plaque accumulates substances Chronic inflammation C reactive protein CRP Heart disease Type of CVD Angina pectoris Chest pain Heart attack Damage Signs and symptoms for each sex Women Uncomfortable pressure squeezing fullness or pain in the center of your chest Pain or discomfort in one or both arms the back neck jaw or stomach Shortness of breath with or without chest discomfort Other signs such as breaking out in a cold sweat nausea or lightheadedness Men chest pain chest discomfort chest pressure Discomfort or pain in other areas such as one or both arms the neck jaw back or stomach Shortness of breath lightheadedness nausea or sweating Abdominal discomfort that may feel like heartburn Stroke TIA Brain is deprived of oxygen and nutrients Transient ischemic attacks TIAs Warning signs space out for a couple minutes slurred speech Treatment Modifiable and nonmodifiable risk factors for cardiovascular disease Nonmodifiable risk factors Age sex genetics prior stroke or heart attack low birth weight Modifiable risk factors Smoking diabetes stress excessive alcohol intake Hypertension Elevated blood lipids Hyperlipidemia LDLs less than or equal to 100 mg dL HDLs less than or equal to 60 mg dL Antioxidants Cholesterol ratio Obesity Physical inactivity Independent risk factor for CVD Recommended activity levels Diabetes Either type Controlling blood glucose levels Apple shaped excessive weight in abdominal area Puts at high risk for diabetes How does nutrition influence cardiovascular health B vitamins antioxidants etc B vitamins Deficiencies in Folate vitamin B6 and vitamin B12 cause Homocysteine levels are raised an amino acid that occurs in the body as an intermediate in the metabolism of methionine and cysteine DASH diet Dietary Approaches to stop hypertension low sodium low cholesterol low fat Risk factors for heart disease and how is it diagnosed Phytochemicals any of various biologically active compounds found in plants Antioxidants Chemical substances that prevent or repair damage to cells caused by exposure to free radicals Includes beta carotene vitamin E vitamin C Found in fruits vegetables whole grains Zoo nutrients Fish products Antioxidants stored food products Vitamins Know Understand and Define Vitamins do not give us energy but they help us facilitate energy A substance that inhibits oxidation especially one used to counteract the deterioration of a substance such as vitamin C or E that removes potentially damaging oxidizing agents in a living organism Functions deficiencies and food sources of water soluble and fat soluble vitamins Water soluble vitamins Vitamin B complex and Vitamin C Only B12 can be stored in the body all others become deficient in weeks to months if not consumed Niacin B6 choline and C cause ill effects if consumed in excessive amounts Fat soluble vitamins Vitamin A D E and K Stored in body fat liver other parts of the body Deficiencies take longer to develop very rare deficiencies because they stay in our body and aren t excreted Excess can build up in fat 4 D s of Pellagra 1 Dementia 2 Dermatitis 3 Diarrhea 4 Death Osteoporosis risk factors treatment Porous bones due to loss of bone minerals 1 4 of females and 1 8 of males will develop osteoporosis and risk hip fractures and collapsed vertebrae Maximum mineral content in bones bone density is reached between ages 30 40 Bone density decreases with