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16 Cards in this Set

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Vitamin E:
fat soluble, incorporated into chylomicron to be transported to the liver, incorporated into VLDLs, protects lipids from oxidation- pufas in cell membrane sources: veg oil, nuts,seeds, wheat germ, soybeans, whole grains; toxicity uncommon
Vitamin C:
water soluble, protectant: lungs from ozone; enhances immune function and reduces formation of nitrosamines found in cured; processed meats and enhances iron absoption; sources: fresh fruits and vegs, particular citris fruits, peppers etc. excess is not toxic only supplements lead to toxic doses, not enough causes scurvy
Beta-carotene
is a carotenoid and provitamin, function: effective against lipid oxidation in cell membranes and protects skin from uv light damage; not esstential; sources: orange, yellow, red, deep-green fruit, vegs; too much not toxic skin turns yellow, no known deficiency symptoms
Vitamin A:
fat soluble, scavenges free radicals and protects LDL from oxidation, cell differentiation, essential for proper vision, UL is 3000 mcg/d, sources: retinol- animal foods more bioavailable fortified foods andretinal- plant foods, not enough- impaired vision, impaired immunity
Selenium:
trace mineral added tin small amounts; too much: toxicity occurs from supplements, not enough: keshan disease, kashin-beck disease, impaired immunity
Whose requirement is higher?
Vitamin A
What does beta-carotene convert to?
a-carotene, b-cryptoxanthin
How can you improve its source bioavailability?
cooking
Factors that increase cancer risk?
Tobacco use, sun exposure, dietary factors, environmental exposure, low level of physical activity, inflammatory conditions
Are causes more environmentally-related or genetically-related?
15% genetic
Cancer stages; when do dietary factors impact most?
Second stage when repair enzymes cannot detect alterations
What are the diet-related promoters of cancer?
Lack of protective factors in diet, obesity, alcohol abuse, high fat diets
Concerning preparation, what are the two chemicals created and how can they each be avoided or reduced?
Polycyclic aromatic hydrocarbons: catch dripping, not pierced meat, choose leaner cuts, removed charred areas

Heterocyclic amines: cooking with temps no higher than 400 degrees, keep flames from contact, microwave for 2 min prior to grilling, marinate with antioxidants
What does a protective diet include?
Fruits and vegs, omega 3, whole grains and legumes
Which specific vegetables, veg families, and fruits are most protective?
Green, cruciferous, alum, tomatoes, flavnoid vegs and citrus fruits
How do antioxidants protect heart health?
Reduce low grade inflammation, reduce blood coagulation and clot formation, scavenging free radicals