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FATS = LIPIDS

Insoluble in water non-polar

dissolve in other lipids/

organic solvents (alcohol,ether)

3 types triglycerides (neutral fats)

phospholipids

sterols (eg. cholesterol)

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Triglycerides

Main component offats and oils (c, h, o)

large molecules

made of

glycerolbackbone

3 fatty acidchains (tail)

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TRIGLYCERIDES

Saturated

saturated with hydrogens on their fatty acid chains

can pack close to each other solid at roomtemperature

animal products, coconut oil

Unsaturated

contain some double bonds which have the potentialto add more h

liquid at room temperature

ALL OILS AND FATS ARE A COMBINATION OF SATURATED,MONOUNSATURATED, AND POLYUNSATURATED, THEY DIFFER IN THEIR

RATIOS

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SATURATED ANDUNSATURATED FATS

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UNSATURATED FATS

Monounsaturated fatty acids (mufa) one double bond olive, avocado, almond, canola

Polyunsaturated fatty acids (pufa) more than one double bond essential fatty acids (efas) omega-6 fatty acids

safflower, grapeseed, sunflower, walnut,corn, soybean, cottonseed

omega-3 fatty acids epa, dha (coldwater fish)

ala (flaxseed, walnut, canola)

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OMEGA 3; OMEGA - 6

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OMEGA-3 POLYUNSATURATEDFATTY ACIDS

EPA and DHA have several beneficial effects oncardiovascular disease

Diets high in fish associated with reduced risk ofseveral cancers

DHA essential for proper neurologicaldevelopment

Participate in regulation ofinflammatory

conditions

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TRANS FATS (BAD!!!)(HYDROGENATED)

Unsaturated fats that have been hydrogenatedin the trans configuration

Done to increase the shelf life

Behave similar to saturated fats

Increase ldl (bad) cholesterol, and lower hdl

(good) cholesterol

Found primarily in margarines, shortenings, friedfoods, commercial snacks, and baked goods

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TRANS FATTY ACID

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PHOSPHOLIPIDS

2 fatty acid chains

hydrophobic tail

Phosphorous group hydrophilic head

Make up cell membranes

Dietary source: lecithin

egg yolk, liver, soy,milk, peanuts

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STEROLS (CHOLESTEROL) Ringed molecular structure

Sources: eggs, meat, cheese (only

animal source)

produced in liver from

saturated fats Problems:

high cholesterol levels (esp.LDL) has been implicated incardiovascular diseases andarteriosclerosis

Benefits: cell membranes

vitamin d precursor

sex hormone precursor

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LIPOPROTEINS Combination of protein, triglycerides and

cholesterol surrounded by phospholipid shell

VLDL 'bad cholesterol'

highest amounts of triglyceride

LDL: bad cholesterol transport lipids to peripheral tissues

Highest amount of cholesterol

HDL: good cholesterol

more protein than lipid/ cholesterol transport excess cholesterol from peripheral

tissues to liver where it is broken down into bile

Ratio of HDL:LDL is clinically important

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HDL (High Density Lipoprotien)

HDL Cholesterol Level Category

Less than 40 mg/dL Low HDL cholesterol

(for men) A major risk factor for

Less than 50 mg/dL heart disease.

(for women)

60 mg/dL and above High HDL cholesterol.

An HDL of 60 mg/D0Land above isconsidered protective

against heart disease.

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LDL Low Density Lipoprotien

LDL Cholesterol Level

Less than 100 mg/dL

100 to 129 mg/dL 130 to 159 mg/dL

160 to 189 mg/dL

190 mg/dL and above

Category

Optimal

Near or above optimal Borderline high

High

Very high

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PROTEIN (PRO-)

IN ADDITION TO C, H, O, ALSOCONTAINS N

AMINO ACIDS (AAs)BUILDING BLOCKS OF

PROTEINS AMINE GROUP (-NH2)

ORGANIC ACID GROUP (-COOH)

R GROUP (VARIABLEBETWEEN

AAs)"As the twenty-six letters of our alphabet can combine to form anunlimited number of words, the more than twenty amino acids in thebody can combine to form countless varieties of protein, makingpossible a whole language whose literature is the complex tissues of

life."-LAURELS KITCHEN (COOKBOOK)

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AMINO ACIDS

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AMINO ACIDS

20 Different types needed to form completeprotein

essential (appx. 9) vs. non-essential

functions protein synthesis neurotransmitters important for production of other specific molecules

eg. tryptophan (aa) is precursor to neurotransmitter seratonin(nt)

eg. tyrosine (aa) is precursor to thyroid hormones, andinvolved with melanin synthesis

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PROTEIN

Dipeptide (2 aas)

Tripeptide (3 aas)

Polypeptide (4 50 aas)

Protein (>50 aas; usually100-10,000 aas)

Amino acids linkedtogether via peptidebonds

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GENERAL PROTEIN TYPES

Structural= fibrous

long, strandlike

water insoluble

very stable provide mechanicalsupport/ tensilestregnth

ex. collagen, muscle protein, hair

Functional= globular unstable; chemically active

water soluble

ex. antibodies, hormones, enzymes

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ENZYMES (Functional Proteins)

Speed up reactions (catalyst)

Decrease amount of energy needed to begina reaction (catalyst)

Determine whether or not a reaction will occur

(eg. digestion) Work as a lock and key

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PROTEIN DENATURATION

H bonds broken withchanges in temp.; ph

active sites destroyed(lock or key)

Eggs; hemoglobin

and O2

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DIETARY PROTEIN

4 Cal/g

Protein sources in food:

Eggs, dairy, Soy protein isolate Amaranth, buckwheat, hempseed, meat,

poultry, soybeans, quinoa, seafood, andspirulina

Complete vs. incomplete proteins

incomplete do not contain all 20 aas

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ESSENTIAL AMINO ACIDS

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PROTEIN DEFICIENCY

Uncommon ifcalorie intake isnormal

Symptoms: muscle wasting

edema (swelling)

fatigue

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PROTEIN EXCESS

Aggravation of pre-existing liver or kidneydisease

Increased risk of certain cancers (b/c of animalfat, processing, and overcooking)

Increased calcium loss in urine (increasing riskof osteoporosis)

Increased risk for kidney stones, gout

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MICRONUTRIENTS(VITAMINS, MINERALS, AND

MORE!)

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VITAMINS (VITA = LIFE)

not used for energy

not made by the body (exept d, k, &some b by bacterial flora)

many act as co-enzymes non-protein components of enzymes that are

essential parts of helping that enzyme do itsjob

Organic (contain C found in plant andanimal substances in small amounts)

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VITAMINS

FAT SOLUBLE

A, E, D, K

Bind with ingested lipids to get absorbed

excess is stored in body

found in plant and animal lipids

WATER SOLUBLE

C, Bs, Biotin, folic acid

absorbed with water in gi tract

excess is excreted in urine (appx. 1 hour)

plant sources, must be consumed regularly

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Water Soluble Vitamins

B1 Thiamine B2 Riboflavin

B3 Niacin

B5 Pantothenic Acid B6 Pyidoxine

B12 Cobalamin

B13 Orotic Acid B15 Pangamic Acid

B17 Laetrile

B Biotin

B Choline

B Folic Acid

B Inositol B PABA

C Ascorbic Acid

P Bioflavanoids L Love

T

U

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MINERALS

make up 4% of body weight

body requires moderate amounts of 7minerals, trace amounts of others

moderate: calcium, chlorine, sulfur, potassium, sodium,

magnesium, phosphorus

trace:

fluorine, cobalt, chromium, copper, iodine, iron,manganese, selenium, zinc, molybednum

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MINERALS

SODIUM (Na): maintain fluid levels inside andoutside of cells, muscle contraction, nerveconduction

CHLORINE (Cl): maintain fluid levels, stomachHCl

POTASSIUM (K): maintain fluid levels, musclecontraction, nerve conduction fruit, veg, dairy, meat, nuts

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ANTIOXIDANTS

DISARMFREERADICALS

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WHAT IS A FREE RADICAL?

Atoms, molecules, or ions with unpairedelectrons

Electrons hate to be alone

When you burn food for energy, breathesmog, engage in a stressful event,oxygen (o2) gets split, and ends up with

an unpaired e-, becoming a free radical

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This oxygen becomes highly reactive, and stealse-s from the nearest molecule turning that into afree radical, and so on

This uncontrolled reactivity can lead toinflammation, cataracts, accelerated aging,depressed immune function, heart disease, andcancer

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ANTIOXIDANTS

A molecule capable of slowing or preventingthe oxidation of other molecules.

Antioxidants terminate oxidizing chainreactions by removing free radicalintermediates, and inhibit other oxidationreactions by being oxidized themselves

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Antioxidants Different types of mechanisms:

Enzyme systems requiring several moleculesand reactions

Single molecule systems

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ANTIOXIDANTS

VITAMINS C, E,BIOFLAVANOIDS,CAROTENOIDS,SELENIUM (AS PART

OF AN ENZYME)

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VITAMIN EAS ANTIOXIDANT

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(BIO)FLAVONOIDS

Plant chemicals used to protect plants fromparasites, bacteria, and cell injury

More than 4,000 known

Many other implications (besides powerfulantioxidant

decrease inflammation, maculardegeneration, cardiac disease, liver damage,alzheimers

Best sources (though not the only)

red wine, apples, blueberries, bilberries,onions, soy, green tea

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STAY BUSY, GET PLENTY OFEXERCISE, AND DONT DRINK TOOMUCH. THEN AGAIN, DONT DRINK TOO

LITTLE-HERMAN JACKRABBIT SMITH-JOHANNSEN AT

103

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Fat Soluble Vitamins

A Retinol and Beta-carotene

E Tocopherol

D Calciferol

K Phylloquine

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VITAMIN A

Functions:

Eyesight, Growth and tissue healing,Skin, Antioxidant, anticarcinogenic

AKA beta-carotene or retinol

SOURCES: Retinol

LIVER, fish liver oil, egg yolks, wholemilk, cream and butter

CAROTENOIDS (PRECURSOR TO VIT A) IMPORTANT ANTIOXIDANT CARROTS, DARK GREEN VEGGIES, WINTER

SQUASH, TOMATOES, sweet potato, redcabbage, stone fruits

deficiency = nightblindness

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VITAMIN E (tocopherols) ANTIOXIDANT (PREVENTS OXIDATIVE DAMAGE

TO CELL MEMBRANES)

ANTIINFLAMMATORY and Anti Thrombotic

SOURCES:

VEGETABLE OILS NUTS, grains, AND SEEDS

DARK GREEN VEGETABLES

small amounts in liver and egg yolks

deficiency is undiagnoseable

VITAMIN D

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VITAMIN D(calciferol)

Regulates calciummetabolism, calcification ofbone, influences utilization

of phosphorus. SOURCES:

HIGH FAT FISH (SALMON,HERRING, SARDINES,

etc.) LIVER, egg yolks and butter

Mushrooms and dark leafygreens have small amounts

deficiency = rickets

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VITAMIN K

FORMATION OF BLOODCLOTTING PROTEINS

BONE FORMATION ANDMAINTENANCE

SOURCES: INTESTINAL BACTERIA,

alfalfa, kelp, DARK leafyGREEN VEGGIES,CABBAGE FAMILY,

VEGETABLE OILS, Liver,milk, yogurt, egg yolk, fishliver oils.

Toxicity and deficiency bothvery rare

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VITAMIN C

ANTIOXIDANT (IN AQUEOUS TISSUECOMPONENTS)

COENZYME IN SYNTHESIS OFCOLLAGEN AND OTHER

BIOMOLECULES Aids in metabolism of tyrosine, folic acid

and tryptophan

SOURCES: (highest when fresh and uncooked) CITRUS FOODS, BROCCOLI, BRUSSEL SPROUTS,

red and GREEN PEPPERS, TOMATOES

deficiency = scurvy (formula fed infants at risk)

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B COMPLEX

GROUP OF CO-ENZYMES

TRANSFORM FOOD INTO ENERGY

MAINTAIN STRONG IMMUNE SYSTEM

INDIVIDUAL FUNCTIONS

DEPLETED BY SUGAR, WHITE FLOUR,ALCOHOL, STRESS, AND

ENVIRONMENTAL POLLUTION

help relax and energize the stressed andfatigued (know anyone like that?)

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VITAMIN B1 (THIAMIN)

CARBOHYDRATEMETABOLISM

NERVE

CONDUCTION PMA

SOURCES:

MEAT, POULTRY,

FISH LEGUMES, GRAINS

wheat germ and bran,rice husks (brown rice)

deficiency = Beriberi,Wenike-Korsakoff

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VITAMIN B2 (RIBOFLAVIN)

CO-ENZYME IN:

ENERGY METABOLISM

LIVER DETOXIFICATION

ANTIOXIDANT REACTIONS

SOURCES:(uv radiation destroys)

Brewer's Yeast

MILK PRODUCTS AND EGGS

Organ MEATs, POULTRY, Oily FISH DARK Leafy GREEN VEGGIES

Deficiency = sensitivity andinflammation of mucus membranes

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VITAMIN B3 (NIACIN)

CO-ENZYME ENERGY METABOLISM

BIOSYNTHESIS OF FATTYACIDS

SOURCES:

PEANUTS

Organ MEATs, POULTRY, FISH GRAINs, Dried beans and peas

Deficiency = pellagra (dermatitis,diarrhea, dementia)

VITAMIN B5 (PANTOTHENIC

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VITAMIN B5 (PANTOTHENICACID)

ENERGYMETABOLISM

LIVERDETOXIFICATION

BIOSYNTHESISOF FATTYACIDS, HORMONES,

MELATONIN

SOURCES: WIDELY DISTRIBUTED,

THOUGH LOWER IN REFINEDAND PROCESSED FOODS

deficiency = fatigue (rare)

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VITAMIN B6 (Pyridoxine)

AMINO ACID METABOLISM

NEUROTRANSMITTERSYNTHESIS

HEME (OF HEMOGLOBIN)SYNTHESIS

SOURCES: (destroyed by cooking)

BANANAS, POTATO SKIN

MEAT, POULTRY, FISH, walnuts deficiency = muscle weakness, irritability,

depression. (vague and widespreadmetabolic symptoms)

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BIOTIN

ENERGY METABOLISM

AMINO ACIDMETABOLISM

FATTY ACIDMETABOLISM

SOURCES:

egg yolks, liver, brewer's

yeast, unpolished rice,milk and nuts

deficiency = hairweakness/loss

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VITAMIN B12 (Cobalamin)

RED BLOOD CELL(RBC) DIVISION

CO-ENZYME IN GITRACT, NERVOUSSYSTEM, BONEMARROW

SOURCES: FLESH FOODS

MILK PRODUCTS ANDEGGS

VEGETARIANS MUSTSUPPLEMENT

deficiency = megaloblastcanemia

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FOLIC ACID

NEURAL TUBE DEVELOPMENT

RED BLOOD CELL (RBC) FORMATION

SOURCES:

LIVER

ASPARAGUS, PEANUTS, SPINACH,

ORANGES, BEETS

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MINERALS

CHROMIUM: BLOOD GLUCOSE LEVELS SOME CEREAL, MEAT, POULTRY, FISH, BEER

COPPER: IN ENZYMES INVOLVED WITHIRON METABOLISM ORGAN MEATS, SEAFOOD, NUTS, SEEDS,

WHEAT BRAN, WHOLE GRAIN, COCOA

IODINE: THYROID MARINE ORIGIN, PROCESSED FOOD, IODIZED

SALT IRON (Fe++ ): HEMOGLOBIN

FRUIT, VEG, FORTIFIED GRAINS, MEAT,POULTRY

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MINERALS

MANGANESE: BONE FORMATION, ENZYMES IN AA,CHOLESTEROL, AND CARBOHYDRATEMETABOLISM NUTS, LEGUMES, TEA, WHOLE GRAINS

MOLYBEDNUM: COFACTOR FOR ENZYMESINVOLVED WITH CATABOLISM OF AAs LEGUMES, GRAINS, NUTS

SELENIUM: ANTIOXIDANT, THYROID HORMONEREGULATION ORGAN MEATS, SEAFOOD, PLANTS (VERY SOIL

DEPENDANT)

ZINC: COMPONENT OF MANY ENZYMES ANDPROTEINS, INVOLVED WITH REGULATION OF GENEEXPRESSION

FORTIFIED CEREALS RED MEAT CERTAIN SEAFOOD