Nutrition: Fats and Energy

Fats

• Trans fats are hydrogenated oils made to be more stable.
• Saturated fats are classified as short, medium, or long-chain fatty acids.
• Saturated fats cannot be hydrogenated and mostly come from animal fats.
• Cholesterol is a waxy substance which is a component of cell membranes.
• High-density lipoprotein (HDL) removes cholesterol from the body back to the liver.
• Low-density lipoprotein (LDL) transports cholesterol from the liver to cells.
• Trans fats are artificial fats and are made from partial hydrogenation.
• Sources of trans fats include: crackers, doughnuts, fries, cookies, vegetable shortening, hard margarine, and pastries.

Energy

• Energy is the capacity to do work, and is measured in kcals or Joules.
• Expending energy can be broken down into three categories: basal metabolism, physical activity, and diet-induced thermogenesis.
• Basal metabolism refers to essential metabolic processes by the body at rest, such as circulation and breathing.
• Physical activity is energy expended on movement.
• Diet-induced thermogenesis is the increase in energy use by the body for digestion, also known as the thermic effect of food.

Vitamins

• Vitamins are organic compounds needed in small quantities for various body functions.
• Vitamins are essential for converting food into energy and regulating metabolic processes.
• Vitamins do not provide energy to the body, with the exception of vitamin supplements which may contain calories.
• Vitamin D and niacin are the only vitamins that the human body can produce.

Fat-Soluble Vitamins

• Vitamin A (retinol) is a group of compounds that can be used by the body to synthesize vitamin A.
• Vitamin A absorption is aided by bile salts, pancreatic lipase, and dietary fat.
• The recommended daily allowance for vitamin A is 5000 IU for women and 10,000 IU for men.
• Vitamin A deficiency can lead to night blindness, dry skin, and hair loss.
• Vitamin A overdose can lead to liver damage and bone malformations.

Water-Soluble Vitamins

• Thiamine (B1) is readily soluble in water and is important for carbohydrate metabolism.

• A deficiency of thiamine can lead to beriberi.

• Niacin (nicotinic acid) is stable and resistant to heat and light.

• A deficiency of niacin can lead to pellagra.

• Pantothenic acid is essential for carbohydrate, protein, and fat metabolism.

• A deficiency of pantothenic acid can lead to fatigue and insomnia.

• Folic acid plays a vital role in the synthesis of DNA and RNA.

• A deficiency of folic acid can lead to megaloblastic anemia.

• Cobalamin (B12) is essential for the normal metabolism and growth of all cells.

• A deficiency of cobalamin can lead to pernicious anemia, a type of megaloblastic anemia.

• Inositol is a lipotropic agent, meaning it helps in the transport and metabolism of fats.

• Choline is also a lipotropic agent and is needed for fat transport.

Minerals

• Minerals are elements in their simple inorganic form, present in small amounts in the body and food.
• There are 21 essential mineral elements, but over 25 are found in the body.
• Minerals of the body can exist in both organic and inorganic combinations.
• Calcium, phosphorus, potassium, sulfur, sodium, and magnesium are the major minerals.

This quiz covers essential concepts related to fats and energy in nutrition. Learn about the different types of fats, their sources, and how energy is measured and expended in the body. Test your understanding of cholesterol and metabolic processes.