FNN 100 exam

A compound which oxidizes other compounds

A compound which promotes oxidization

A compound which inhibits/reverses oxidization

Any atom that contains one or more orbital electrons with unpaired spin states

"Within the living"-Biological studies that are done testing whole living organisms (could be animals, plants or humans)

"Within the glass"-Studies on microorganisms, cells or biological molecules usually use test tubes, Petri dishes etc.

Vitamin E, Vitamin C, Selenium, carotenoids

Everything we do creates free radicals (eat, exercise, breath)

• They potentially play beneficial roles in reactions to viruses and bacteria (minimal) -Generally, they are harmful and we need to counteract them by eating fruits and vegetables.

• Attack polyunsaturated fatty acids in lipoproteins and cell membranes (interfering with cellular transport systems) -Damage cell proteins

• Cause DNA mutations

Needs Vitamin D for absorption Water soluable Body maintains 22mg/kG of body weight (body pool is 1500mg)

Males = 90 mg Females = 75 mg Smokers + 35mg UL= 2000 mg

Preventing scurvy (<300 body pool) Collagen Production Enzyme cofactor for Fe and Cu Regenerates other antioxidants

Citrus fruits and berries Tomatoes Brussel Sprouts and spinach Broccoli and cauliflower Potatoes

Best biomarker for fruit and veg intake Pro vitamin-A activity

Colourful fruits/veggies Papaya, melon, peaches Yam, squash, carrots peppers

Protects cell membrane Antioxidants for LD lipoprotein and lung cells

Chylomicrons deliver Vitamin E to the liver -> forming part of Very low density Lipoprotein (cholesterol) and travels to tissues

Primary deficiency = rare (due to malabsorption, genetic mutations) hemolytic anemia (rbc degrade)

In foods that contain fat vegetable oils meat, fish, poultry

RDA: Men/women 19-50 yrs = 15 mg/day UL= 1000mg

14 selenoprotein production Vitamin C redox status Regulates thyroid hormone action

Muscle meats and organs

Very rare, caused from areas where soil is low in selenium

Selenium Toxicity, causes brittle hair and nails, garlic breath

RDA Males/females 19-50 yrs = 55 mcg/day UL= 400mcg

Lead to hampered endurance capacity

Immunity study → NO difference in race times, Supplementation PROMOTED lipid inflammation.

Combined study PLACEBO group → MORE lean mass

Delivers nutrients and removes waste Lubricant and cushion Chemical rxn medium Blood volume component Removes heat from body

~50-60% of the human body is water 3 g of water per 1 g glycogen

65% is intracellular (within cells) 35% is extraacellular (outside cells)

2.7 - 3.7 L

20% of this requirement can come from food All fluids count towards this requirement Assumes normal activity

Class 1 carcinogen Associated with cancers

Studies show coffee consumption provided similar hydrating qualities to water

Going above normal temperature (~37*C)

Exertional heat stroke

Salts that dissolve in water in form of charged ions → can conduct electrical impulses

AIs = 1200-1300mg/day UL = 2300 mg/day

Increased plasma sodium concentration caused by water loss, gain in sodium (dietary or renal) or both (osmosis)

A serum, plasma or blood sodium concentration below the normal reference range of the laboratory performing the test (<135 mmol)

Best source: Sweet potato

Potassium Deficiency

Very rarely dietary, most often seen with medical conditions (heart disease), prescription drugs, severe dehydration, renal disease, immunosuppressants, supplemental overdose

Heat transfered directly from one object to another

Heat loss by passage of air/fluid over skin

Objects that are hotter than surroundings lose heat to surroundings

Sweating (1L per hour)

2% loss of body weight in a day Dark urine high plasma osmolality

Any exercise you are inclined to do and can stick to

150 minutes per week (minimum), strength training 2x a week

Specificity, progressive overload, individuality, periodization, reversibility

Slowly increasing the stress placed on a muscle or system in order to produce greater adaptation/improvement

The improvements gained from exercise training will be highly specific to the type of exercise undertaken.

Training should be modified to account for every individual's unique capacity for and response to training.

Varying some aspect of training (ie. frequency, intensity, type) over specific periods of time.

The benefits obtained through training are rapidly lost once a person stops exercising

Untrained people will have greater results than one who is consistently exercising.

Exercising lowers mortality rate

Transports O2 in blood Energy metabolism in citric acid cycle and ETC Involved in immune system DNA synthesis

8-18 mg (higher for females)

Organ meats, blood, muscle meat, soy (natto)

"Heme" iron (animal flesh) "Non-heme" iron (plants)

Poor diet, genetics, periods, exercise induced hemolysis and hematuria

End stage of iron deficiency

115 g/L + (females) 135g/L + (males)

Preformed Vitamin A (retinol) Provitamin A carotenoids

Vision Growth and reproduction Gene expression Immune function

Preformed Vitamin A: Animal products (liver, milk and eggs) and other fortified foods Carotenoids: plant foods

700-900 ug/day UL= 2000 ug/day

Blood clotting Coenzyme for protein synethsis that regulates plasma Ca and bone metabolism

Intestinal microflora produce vitamin K (not enough to meet need) Liver, leafy greens, milk, cabbage

AI: 90-120mcg/day

Coenzyme in THF Homocysteine breakdown Blood volume and growth during pregnancy

Bone Health Main component of bones

RDA=1000mg/day UL= 2300 mg/day

FAD and FMN metabolism Prevents abriflavinosis and cheilosis

bread, fortified cereal organ meats, eggs broccoli

naturalistic fallacy and false cause

Estimated Average Requirement: Set for 50% of the population

Recommended Dietary Allowance: Set for 97.5% of the population

Adequate Intake

Tolerable Upper Intake Level

Acceptable Macronutrient Distribution Range

RDA: 300-400 mg/day

RDA is 0.80 g per kg per day or 56 g/day for men

RDA males (19+): 16 mg/day

600 IUs

400 mcg/day

Protein Deficiency

Protein Deficiency