Question

1) Define Prebiotic and Probiotic and list two examples of each.

2) List two of the diets that are designed to lose weight. What are their pros and cons?

3) List two Food items that might contain carcinogens.

4) List one example of a Mineral and another example of a vitamin that are antioxidants

5) List one example of a Mineral and another example of a vitamin that are important for our immune system

6) What are the teratogens? Please list two examples of food items that should be avoided during pregnancy.

7) What is Bio availability ? Please list two examples of increased bio availability and another two examples of decreased bio availability.

Answer 1

1. PREBIOTICS ;

Prebiotics are compounds in food that induce the growth or activity of beneficial microorganisms such as bacteria and fungi . The most common example is in the gastrointestinal tract , where prebiotics can alter the composition of organisms in the gut microbiome .

Example ; Prebiotics are in foods such as whole grains , bananas , greens , onions , garlic etc .

PROBIOTICS ;

Probiotics are a combination of live beneficial bacteria and / or yeasts that naturally live in your body . They provide health benefits when consumed , generally by improving or restoring the gut flora . The common species of probiotics are bifidobacteria and lactobacillus .

Example ; Yogurt , kefir , tempeh , kimchi

2 . DIET DESIGNED TO LOSE WEIGHT

Intermittent fasting

Intermittent fasting is a dietary strategy that cycles between periods of fasting and eating . It restricts the time you are allowed to eat , which is a simple way to reduce the caloric intake . This can lead to weight loss - unless you compensate by eating too much food during allowed eating periods .

Benefits of intermittent fasting ;

• Intermittent fasting makes your day simpler ; It helps on behavior change , simplicity , and reducing stress .
• Intermittent fasting helps you live longer ; Restrictng the calories is a way of lengthening life . When you are starving , your body finds way to extend your life .
• Intermittent fasting helps to reduce the risk of cancer ; In cancer patients , the side effects of chemotherapy may be diminished by fasting before treatment .
• Intermittent fasting is much easier than dieting

Disadvantages of intermittent fasting

• It may affect the social life

The majority of the social interactions occur over food and drinks . When you are fasting , you have to either have the willpower to not indulge or must figure out alternatives to still have a social life without breaking the fast .

• There's an increased risk for some negative health consequences

Those who already lead active lifestyles , or are leaner individuals before beginning intermittent fasting , may suffer from hormonal imbalances as a result . This may lead to irregular menstrual cycles and the potential for fertility isssues .

• Digestion issues

some of them may experience digestion problems when they eat large amounts of food in a short amount of time . Larger volumes of food translates to more time needed to digest . This can cause additional stress on GI tract , leading to indigestion and bloating .

PLANT - BASED DIETS

Plant based diets may help to lose weight . Vegetarianism and veganism are the most popular versions . , which restricts animal products for health , ethical , and environmental reasons .

Advantages of plant - based diets

• Reduced risk of chronic conditions like heart diseases , certain cancers , and diabetes .
• More environmentally sustainable than meat based diets .
• Plants are high in fiber .

Disadvantages of plant based diet .

• They require you to change your eating habits .
• Adapting to new diet may take some time .
• You have to prepare most of your food by yourself .
• They dont meet all your vitamin needs , require supplements .

3 . FOODS CONTAIN CARCINOGENS

• Procesed meat ; According to WHO , there is convincing evidence that processed meat causes cancer . Classified as a Group 1 carcinogen , it is connected specifically to colorectal and stomach cancer . Examples of processed meat that have carcinogenic properties include ; frankfurter hotdogs , ham , sausages , corned beef , canned or lunch meat .
• Red meat ; Red meat is classified as Group 2A , probably carcinogenic to humans .
• Alcohol ; Alcohol is classified as a Group 1 carcinogen , which means there is sufficient evidence of carcinogenicity in humans . The types of cancers includes mouth, throat , oesophagus , breast , liver , stomach and bowel cancers .

4 . EXAMPLE OF A MINERAL THAT IS ANTIOXIDANT

Copper = it is found in seafood , lean meat , milk and nuts .

Zinc = it is found in lean meat , milk , seafoods and nuts .

EXAMPLE OF VITAMIN THAT IS ANTIOXIDENT

Vitamin A ; Seen in liver , sweet potatoes , carrots , milk and egg yolks .

Vitamin C ; Seen in oranges , blackcurrants , kiwifruit ,mangoes , broccoli , spinach , capsicum .

Vitamin E ; Vegetable oils ( such as wheatgerm oil ) , avocados , nuts , seeds .

5 . MINERAL IMPORTANT IN IMMUNE SYSTEM

Zinc , copper and iron

VITAMIN IMPORTANT IN IMMUNE SYSTEM

Vitamin C ; It is the most popular supplement taken to protect against infection due to its important role in immune health . This vitamin supports the function of various immune cells and enhances their ability to protect against infection .

6 . TERATOGENS

Teratogens are substances that may produce physical or functional defects in the human embryo or fetus after the pregnant women is exposed to the substance . Alcohol and cocaine are examples of such substances . Teratogens may cause physical malformations , problems in the behavioural or emotional development of the child and decreased IQ ( intellectual quotient ) .

FOODS TO BE AVOIDED IN PREGNANCY

• Raw or partially cooked eggs
• Raw or uncooked meat
• Liver products
• Raw shellfish
• Some types of cheese ( mould - ripened soft cheese )
• Some types of fish

7. BIOAVAILABILITY .

Bioavailability is a subcategory of absorption and is the fraction of an administered drug that reaches the systemic circulation . By definition , when a medication is administered intravenously , its bioavailability is 100 % .