FATS/ LIPIDS

• 9 Cal/g (most efficient and compact form of

usable energy)
• functions
– building blocks of cell membranes
– necessary for blood clotting
– important for absorption of certain nutrients (vit. a, e,
d, k)
– stored fat useful for cushioning vital organs, and
insulation
– optimal nerve transmission
– hormone production
 FATS = LIPIDS
• Insoluble in water
– non-polar
• dissolve in other lipids/
organic solvents (alcohol,
ether)
• 3 types
– triglycerides (neutral fats)
– phospholipids
– sterols (eg. cholesterol)
 Triglycerides
• Main component of
fats and oils (c, h, o)

• large molecules

• made of
– glycerol
backbone
– 3 fatty acid
chains (tail)
 TRIGLYCERIDES
• Saturated
– ‘saturated’ with hydrogens on their fatty acid chains
– can pack close to each other… solid at room
temperature
– animal products, coconut oil
• Unsaturated
– contain some double bonds which have the potential
to add more h
– liquid at room temperature

ALL OILS AND FATS ARE A COMBINATION OF SATURATED,

MONOUNSATURATED, AND POLYUNSATURATED, THEY DIFFER IN THEIR
RATIO’S
 SATURATED AND
UNSATURATED FATS
 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’ (efa’s)
– omega-6 fatty acids
• safflower, grapeseed, sunflower, walnut,
corn, soybean, cottonseed
– omega-3 fatty acids
• epa, dha (coldwater fish)
• ala (flaxseed, walnut, canola)
OMEGA – 3; OMEGA - 6
 OMEGA-3 POLYUNSATURATED
FATTY ACIDS

• EPA and DHA have several beneficial effects on

cardiovascular disease

• Diets high in fish associated with reduced risk of

several cancers

• DHA essential for proper neurological

development

• Participate in regulation of inflammatory

conditions
 TRANS FATS… (BAD!!!)
(HYDROGENATED)
• Unsaturated fats that have been hydrogenated
in 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, fried

foods, commercial snacks, and baked goods
TRANS FATTY ACID
 PHOSPHOLIPIDS
• 2 fatty acid chains
– hydrophobic tail

• Phosphorous group
– hydrophilic head

• Make up cell membranes

• Dietary source: lecithin

– egg yolk, liver, soy,
milk, peanuts
 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 in
cardiovascular diseases and
arteriosclerosis
• Benefits:
– cell membranes
– vitamin d precursor
– sex hormone precursor
 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
LIPOPROTEIN
 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/D0L
and above is
considered protective
against heart disease.
 LDL Low Density Lipoprotien

• LDL Cholesterol Level • Category

• Less than 100 mg/dL • Optimal
• 100 to 129 mg/dL • Near or above optimal
• 130 to 159 mg/dL • Borderline high
• 160 to 189 mg/dL • High
• 190 mg/dL and above • Very high
 PROTEIN (PRO-)
• IN ADDITION TO C, H, O, ALSO
CONTAINS N
• AMINO ACIDS (AA’s)…
BUILDING BLOCKS OF
PROTEINS
– AMINE GROUP (-NH2)
– ORGANIC ACID GROUP (-COOH)
– R GROUP (VARIABLE BETWEEN
AA’s)
"As the twenty-six letters of our alphabet can combine to form an
unlimited number of words, the more than twenty amino acids in the
body can combine to form countless varieties of protein, making
possible a whole language whose literature is the complex tissues of
life."
-LAUREL’S KITCHEN (COOKBOOK)
AMINO ACIDS
 AMINO ACIDS
• 20 Different types needed to form complete
protein

• 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, and
involved with melanin synthesis
 PROTEIN
• Dipeptide (2 aa’s)
• Tripeptide (3 aa’s)
• Polypeptide (4 – 50 aa’s)
• Protein (>50 aa’s; usually
100-10,000 aa’s)

• Amino acids linked

together via ‘peptide
bonds’
Protein Levels
of Structure

• Primary
• Secondary
• Tertiary
• Quarternary
 GENERAL PROTEIN TYPES
• Structural = fibrous
– long, strandlike
– water insoluble
– very stable – provide mechanicalsupport/ tensile
stregnth
– ex. collagen, muscle protein, hair

• Functional = globular
– ‘unstable’; chemically active
– water soluble
– ex. antibodies, hormones, enzymes
 ENZYMES (Functional Proteins)
Speed up reactions (catalyst)
• Decrease amount of energy needed to begin
a reaction (catalyst)
• Determine whether or not a reaction will occur
(eg. digestion)
• Work as a lock and key
 PROTEIN DENATURATION
• H bonds broken with
changes in temp.; ph

• active sites destroyed

(lock or key)

– Eggs; hemoglobin
and O2
 DIETARY PROTEIN
• 4 Cal/g

• Protein sources in food:

– Eggs, dairy, Soy protein isolate
– Amaranth, buckwheat, hempseed, meat,
poultry, soybeans, quinoa, seafood, and
spirulina

• Complete vs. incomplete proteins

– incomplete do not contain all 20 aa’s
ESSENTIAL AMINO ACIDS
 PROTEIN DEFICIENCY
• Uncommon if
calorie intake is
normal
• Symptoms:
– muscle wasting
– edema (swelling)
– fatigue
 PROTEIN EXCESS
• Aggravation of pre-existing liver or kidney
disease

• Increased risk of certain cancers (b/c of animal

fat, processing, and overcooking)

• Increased calcium loss in urine (increasing risk

of osteoporosis)

• Increased risk for kidney stones, gout

 MICRONUTRIENTS
(VITAMINS, MINERALS, AND
MORE!)
 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 it’s
job
• Organic (contain C found in plant and
animal substances in small amounts)
 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, B’s, Biotin, folic acid
– absorbed with water in gi tract
– excess is excreted in urine (appx. 1 hour)
– plant sources, must be consumed regularly
 Water Soluble Vitamins
• B1 Thiamine • B Biotin
• B2 Riboflavin • B Choline
• B3 Niacin • B Folic Acid
• B5 Pantothenic Acid • B Inositol
• B6 Pyidoxine • B PABA
• B12 Cobalamin • C Ascorbic Acid
• B13 Orotic Acid • P Bioflavanoids
• B15 Pangamic Acid • L Love
• B17 Laetrile • T
• U
 Essential Fatty Acids
• Functions
• Linoleic (LA) – cellular respiration
• Linolenic (LNA) – lubrication
– unsaturated – endocrine support
• sources: seeds, • deficiency reduces
wheat germ, cod – growth
liver oil, vegetable – skin, tissue & joint
oils (esp. Flaxseed) lubrication
• and causes
– acne, diarrhea,
eczema
 MINERALS
• make up 4% of body weight
• body requires moderate amounts of 7
minerals, trace amounts of others
– moderate:
• calcium, chlorine, sulfur, potassium, sodium,
magnesium, phosphorus
– trace:
• fluorine, cobalt, chromium, copper, iodine, iron,
manganese, selenium, zinc, molybednum
 MINERALS
• SODIUM (Na): maintain fluid levels inside and
outside of cells, muscle contraction, nerve
conduction

• CHLORINE (Cl): maintain fluid levels, stomach

HCl

• POTASSIUM (K): maintain fluid levels, muscle

contraction, nerve conduction
– fruit, veg, dairy, meat, nuts
 ANTIOXIDANTS
• DISARM
FREE
RADICALS
 WHAT IS A FREE RADICAL?
• Atoms, molecules, or ions with unpaired
electrons
• Electrons hate to be alone

• When you burn food for energy, breathe

smog, engage in a stressful event,
oxygen (o2) gets split, and ends up with
an unpaired e-, becoming a free radical
• This oxygen becomes highly reactive, and steals
e-’s from the nearest molecule turning that into a
free radical,… and so on…
• This uncontrolled reactivity can lead to
inflammation, cataracts, accelerated aging,
depressed immune function, heart disease, and
cancer
 ANTIOXIDANTS

• A molecule capable of slowing or preventing

the oxidation of other molecules.

• Antioxidants terminate oxidizing chain

reactions by removing free radical
intermediates, and inhibit other oxidation
reactions by being oxidized themselves
 Antioxidants
• Different types of mechanisms:
– Enzyme systems requiring several molecules
and reactions
– Single molecule systems
 ANTIOXIDANTS
VITAMINS C, E,
BIOFLAVANOIDS,
CAROTENOIDS,
SELENIUM (AS PART
OF AN ENZYME)
VITAMIN E AS ANTIOXIDANT
 (BIO)FLAVONOIDS
• Plant chemicals used to protect plants from
parasites, bacteria, and cell injury
• More than 4,000 known
• Many other implications (besides powerful
antioxidant
– decrease inflammation, macular
degeneration, cardiac disease, liver damage,
alzheimer’s
• Best sources (though not the only)
– red wine, apples, blueberries, bilberries,
onions, soy, green tea
• “STAY BUSY, GET PLENTY OF
EXERCISE, AND DON’T DRINK TOO
MUCH. THEN AGAIN, DON’T DRINK TOO
LITTLE”
-HERMAN “JACKRABBIT” SMITH-JOHANNSEN AT
103
 Fat Soluble Vitamins
• A Retinol and Beta-carotene
• E Tocopherol
• D Calciferol
• K Phylloquine
 VITAMIN A
• Functions:
– Eyesight, Growth and tissue healing,
Skin, Antioxidant, anticarcinogenic
• AKA beta-carotene or retinol
• SOURCES:
– Retinol
• LIVER, fish liver oil, egg yolks, whole
milk, cream and butter
– CAROTENOIDS (PRECURSOR TO VIT A)
• IMPORTANT ANTIOXIDANT
• CARROTS, DARK GREEN VEGGIES, WINTER
SQUASH, TOMATOES, sweet potato, red
cabbage, stone fruits
• deficiency = nightblindness
 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
(calciferol)
• Regulates calcium
metabolism, calcification of
bone, influences utilization
of phosphorus.
• SOURCES:
– HIGH FAT FISH (SALMON,
HERRING, SARDINES,
etc.)
– LIVER, egg yolks and butter
– Mushrooms and dark leafy
greens have small amounts
• deficiency = rickets
 VITAMIN K
• FORMATION OF BLOOD
CLOTTING PROTEINS
• BONE FORMATION AND
MAINTENANCE
• SOURCES:
– INTESTINAL BACTERIA,
alfalfa, kelp, DARK leafy
GREEN VEGGIES,
CABBAGE FAMILY,
VEGETABLE OILS, Liver,
milk, yogurt, egg yolk, fish
liver oils.
• Toxicity and deficiency both
very rare
 VITAMIN C
• ANTIOXIDANT (IN AQUEOUS TISSUE
COMPONENTS)
• COENZYME IN SYNTHESIS OF
COLLAGEN 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)
 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 and
fatigued (know anyone like that?)
 VITAMIN B1 (THIAMIN)
• CARBOHYDRATE
METABOLISM
• NERVE
CONDUCTION
• PMA
• SOURCES:
– MEAT, POULTRY,
FISH
– LEGUMES, GRAINS
wheat germ and bran,
rice husks (brown rice)
• deficiency = Beriberi,
 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 and
inflammation of mucus membranes
 VITAMIN B3 (NIACIN)
• CO-ENZYME
– ENERGY METABOLISM
– BIOSYNTHESIS OF FATTY
ACIDS

• SOURCES:
– PEANUTS
– Organ MEATs, POULTRY, FISH
– GRAINs, Dried beans and peas

• Deficiency = pellagra (dermatitis,

diarrhea, dementia)
 VITAMIN B5 (PANTOTHENIC
ACID)
• ENERGY METABOLISM
• LIVER DETOXIFICATION
• BIOSYNTHESIS OF FATTY
ACIDS, HORMONES,
MELATONIN

• SOURCES:
– WIDELY DISTRIBUTED,
THOUGH LOWER IN REFINED
AND PROCESSED FOODS

• deficiency = fatigue (rare)

 VITAMIN B6 (Pyridoxine)
• AMINO ACID METABOLISM
• NEUROTRANSMITTER
SYNTHESIS
• HEME (OF HEMOGLOBIN)
SYNTHESIS
• SOURCES: (destroyed by cooking)
– BANANAS, POTATO SKIN
– MEAT, POULTRY, FISH, walnuts
• deficiency = muscle weakness, irritability,
depression. (vague and widespread
metabolic symptoms)
 BIOTIN
• ENERGY METABOLISM
• AMINO ACID
METABOLISM
• FATTY ACID
METABOLISM
• SOURCES:
– egg yolks, liver, brewer's
yeast, unpolished rice,
milk and nuts
• deficiency = hair
weakness/loss
 VITAMIN B12 (Cobalamin)
• RED BLOOD CELL
(RBC) DIVISION
• CO-ENZYME IN GI
TRACT, NERVOUS
SYSTEM, BONE
MARROW

• SOURCES:
– FLESH FOODS
– MILK PRODUCTS AND
EGGS
– VEGETARIANS MUST
SUPPLEMENT
• deficiency = megaloblastc
anemia
 FOLIC ACID
• NEURAL TUBE DEVELOPMENT
• RED BLOOD CELL (RBC) FORMATION

• SOURCES:
– LIVER
– ASPARAGUS, PEANUTS, SPINACH,
ORANGES, BEETS
 MINERALS
• CALCIUM (Ca++ ): BLOOD CLOTTING, MSL
CONTRACTION, NERVE TRANSMISSION, BONE AND
TEETH FORMATION
– DAIRY, TOFU (FORTIFIED), KALE, BROCCOLI
• MAGNESIUM (Mg++ ): STRUCTURAL INTEGRITY OF
BONES AND TEETH, RELAXATION OF SM. MUSCLE
– GREEN LEAFY VEG, WHOLE GRAIN, NUTS, MEAT, MILK
• PHOSPHORUS: MAINTENANCE OF Ph, STORAGE
AND TRANSFER OF ENERGY, NUCLEOTIDE
SYNTHESIS
– DAIRY, EGG, MEAT, PEAS, SOME CEREAL AND BREAD
• SULFER: CONNECTIVE TISSUE (eg. CHONDROITAN
SULFATE)
– DRIED FRUIT, SOY FLOUR, FRUIT JUICE, COCONUT MILK,
WINE, BREAD, SOME MEATS
 MINERALS
• CHROMIUM: BLOOD GLUCOSE LEVELS
– SOME CEREAL, MEAT, POULTRY, FISH, BEER
• COPPER: IN ENZYMES INVOLVED WITH
IRON 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
 MINERALS
• MANGANESE: BONE FORMATION, ENZYMES IN AA,
CHOLESTEROL, AND CARBOHYDRATE
METABOLISM
– NUTS, LEGUMES, TEA, WHOLE GRAINS
• MOLYBEDNUM: COFACTOR FOR ENZYMES
INVOLVED WITH CATABOLISM OF AA’s
– LEGUMES, GRAINS, NUTS
• SELENIUM: ANTIOXIDANT, THYROID HORMONE
REGULATION
– ORGAN MEATS, SEAFOOD, PLANTS (VERY SOIL
DEPENDANT)
• ZINC: COMPONENT OF MANY ENZYMES AND
PROTEINS, INVOLVED WITH REGULATION OF GENE
EXPRESSION
– FORTIFIED CEREALS, RED MEAT, CERTAIN SEAFOOD