NFS 1020 NFS 1020
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This 3 page Study Guide was uploaded by Austin Hansen on Tuesday April 12, 2016. The Study Guide belongs to NFS 1020 at Southern Utah University taught by Artis Grady in Spring 2016. Since its upload, it has received 15 views. For similar materials see Human Nutrition in Nutrition and Food Sciences at Southern Utah University.
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Date Created: 04/12/16
March 17, 2016 NFS class notes Fat soluble Vitamins: Not excreted in Urine, extensive storage, can be toxic in EXCESS Vitamin A (Retinol); Carrots, fish, milk, leafy vegtables, helps form and maintain healthy skin, teeth, skeletal and soft tissue, mucus membranes, and skin. known as retinol because it produces the pigments in the retina of the eye. promotes good vision, especially in low light. Vitamin D; Sunlight, Milk, Fish, Egg yolks (D3= Cholecalcififerol= CHOLE- cholestrol, CALCI- calcification of bones, -ROL- Alcohol form) -Helps in calcium absorption Vitamin E (Tocopherols)- Vegetable oils, whole grains Antioxidant that protects body tissue from damage caused by substances called free radicals. Vitamin K (Phylloquinone)- Dark Green vegetables, GI tract synthesizes this in the body, -Helps with blood clotting Water Soluble Vitamins: Excess is excreted in urine, usually not toxic in EXCESS B-Complex- Meats, whole grains, legumes, eggs, dairy products, vegetables -Catalysts for enzymes often dealing with protein synthesis, helps with energy -In large quantities behaves as a drug -Deficiencies cause skin rash, Diarrhea, nervous system disorders, anemia B1 Thiamine- whole grains; Energy metabolism, Diarrhea, Delirium, Depression B2 Riboflavin (1335)- Milk, Grain; body growth and red blood cell production and helps in releasing energy from carbohydrates. B3 Niacin (1937)- Grain, Protein-Amino Acids; Diarrhea, Delirium, Depression, B6 (1934)- Makes antibodies, nerve function B5 Pantothenic Acid- critical to the manufacture of red blood cells, as well as sex and stressrelated hormones produced in the adrenal glands, small glands that sit atop the kidneys. B7 Biotin- enables the body to: Convert food into glucose B9 Folacin (folate, folic acid)- Pregnant woman! Leafy Greens; Needed for making all new cells, promotes normal digestion; essential for development of red blood cells B12 Cyanocobalamin (1948)- Meat; Red, stores up to 5 years, key role in the normal functioning of the brain and nervous system, and for the formation of red blood cells. B4? B8? B10? B11? -> originally thought to be B vitamins, but later taken out of B-complex Ascorbic Acid (Vitamin C) - Fruits- citrus acid Needed for the growth and repair of tissues in all parts of your body. It is used to: Form an important protein used to make skin, tendons, ligaments, and blood vessels. Heal wounds and form scar tissue. March 22, 2016 Class NOTES Phytochemical: Give color and flavor to plants and protect against sound, wind and insects. offer protection against disease. Antioxidants Stop free radicals by giving up an electron to stabilize the unstable free radical. Antioxidants do not become free radicals when giving up an electron because they are stable in either form. March 29, 2016 Minerals Major or Macro- between 5-100 mg a day Minerals! Sodium (Na)- Fluid balance, Acid- base balance, Nerve Impulses … 120/80 or below is ideal Potassium- Chloride- Helps increase absorption of B12 and Iron, helps balance acid-base levels in body (Stomach Acid) Calcium- Makes up bones, regulates blood pressure… (often deficient intake) GET DAIRY PRODUCTS!! phosphorus- Part of ATP, Found in bones. Sulfur- Part of some amino acids. Magnesium-Mostly found in bones and teeth, Leafy greens- avocados-Chocolate-nuts-lugumes-grains. Protein synthesis, body temp., muscle contractions, etc. Iron- helps hemoglobin carries oxygen from our lungs throughout our bodies. Zinc- defensive (immune) system to properly work. It plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates. Copper- Helps make red blood cells and keeps nerve cells and your immune system healthy. It also helps form collagen, a key part of bones and connective tissue. Manganese- Helps form connective tissues ones, blood clotting factors, and sex hormones. Iodine- helps make thyroid hormones. These hormones control the body'smetabolism and many other important functions. Selenium- works as an antioxidant, especially when combined with vitamin E.
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