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16 Cards in this Set
- Front
- Back
Vitamin E:
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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
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Vitamin C:
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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
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Beta-carotene
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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
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Vitamin A:
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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
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Selenium:
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trace mineral added tin small amounts; too much: toxicity occurs from supplements, not enough: keshan disease, kashin-beck disease, impaired immunity
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Whose requirement is higher?
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Vitamin A
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What does beta-carotene convert to?
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a-carotene, b-cryptoxanthin
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How can you improve its source bioavailability?
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cooking
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Factors that increase cancer risk?
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Tobacco use, sun exposure, dietary factors, environmental exposure, low level of physical activity, inflammatory conditions
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Are causes more environmentally-related or genetically-related?
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15% genetic
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Cancer stages; when do dietary factors impact most?
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Second stage when repair enzymes cannot detect alterations
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What are the diet-related promoters of cancer?
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Lack of protective factors in diet, obesity, alcohol abuse, high fat diets
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Concerning preparation, what are the two chemicals created and how can they each be avoided or reduced?
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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 |
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What does a protective diet include?
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Fruits and vegs, omega 3, whole grains and legumes
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Which specific vegetables, veg families, and fruits are most protective?
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Green, cruciferous, alum, tomatoes, flavnoid vegs and citrus fruits
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How do antioxidants protect heart health?
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Reduce low grade inflammation, reduce blood coagulation and clot formation, scavenging free radicals
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