HS201 Test 2 Review

LECTURE 8
Lipids: a family of compounds not soluble in water
1. phospholipids (lecithin - egg yolks have lecithin)
foods with lecithin are used to help keep certain things mixed
2. sterols (cholesterol)
3. triglycerides (fats and oils; glycerol)
structure of Phospholipid: glycerol, two fatty heads
the polar head attracts water and the non-polar tail repels
phospholipid's role in cell membranes:
1. can serve as emulsifiers in the body
2. joining with both water and fat
3. used in foods such as salad dressings to keep the fats dispersed
Sterols: cholesterol - a soft, waxy substance made in the body; found in animal-derivative foods
cholesterol can be:
testosterone),
incorporated of cell membranes
made into Vitamin D
used to make bile
deposited in the artery walls, leading to
used to make sex hormones (estrogen and
plaque buildup and heart disease
Dietary cholesterol vs. Blood cholesterol
Do you need to eat cholesterol? No, because the liver produces it already.
Fat: about 95% of the lipids in foods and in the human body are triglycerides
A closer view of fats: triglycerides are the major class of lipids including fats and oils; made up of three
fatty acids and one glycerol
Fatty acids - basic units; chains of carbon atoms with an acid group at one end
1. saturated - carbon partners; carbons all have paired hydrogens; (butter)
2. mono-unsaturated - there is one double bond; (canola oil)
3. poly-unsaturated - have more than one double bonds; (nuts, vegetable oil, soy-bean)
Saturated - stacks up better; contains the maximum possible number of hydrogen atoms
Unsaturated fatty acid: one or more points of unsaturation
Saturated vs. Unsaturated Fatty Acids:
degree of saturation - affects the temperature at which the fat melts
in general, the more unsaturated the fatty acids the more liquid the fat is at room temperature
fatty acids help shape foods
Hydrogenated Vegetable Oil - solidified, otherwise liquid, oils by adding hydrogens to the unpaired
carbons (hydrogenated); this increased shelf life, easier to spread
Trans Fatty Acid:
created when an unsaturated fat is hydrogenated;
changing the conformation of the acid from cis (hydrogens are on the same side of the double bond)
to trans (hydrogens are one opposite sides of the double bond); trans fats lowers the good cholesterol
and raises the bad cholesterol (unlike butter, which doesn't touch the good cholesterol)
found primarily in margarines, shortenings, commercials frying fats, and baked goods

HS201 Test 2 Review

trans fatty acids have been implicated in research as culprits of heart disease
Digesting and Absorbing fat:
Transport of Fats:
lipoproteins - serve as transport vehicles for lipids in blood and lymph; major classes include:
chylomicrons, VLDLs, LDLs, and HDLs
chylomicron - carries digested fat through the lymph into the bloodstream by method of
phospholipids which orients accordingly to act as a barrier ("submarine" - JBS)
these get repackaged with other lipoproteins - VLDL (formed primarily in the liver), LDL (in the
muscle - bad cholesterol), HDL (released from liver to collect dying cells/cholesterol - reduces plaque
build up in the arteries; its size allows this)
Usefulness of Fats in the Body:
body's chief storage form of energy;
helps in a fasting and famine situation, such fasting between meals and long
result of breaking down fat storages when carbohydrates run out are ketone bodies
o ketone bodies are taken care of when the glycogen is used up, by breaking down proteins
provides most of the energy needed to perform much of the body's work
Fat is the body's major storage form of energy
fat packs tightly together so much more (can be stored in smaller space than carbs)
Gram for gram, fats provide more than two times the energy of carbohydrate (efficient storage form of
energy)
Other functions of fat in the body: shock absorbers (pads of fat surround vital organs), thermoregulation
(source of insulation); cell membranes
The energy density of fats makes foods rich in fat valuable in many situations
Fat: taste, keeps you full, tenderness to baked products
Essential nutrients in fat: fat-soluble vitamins (A, D, E, and K)
[fat also helps in the absorption of some phytochemicals]
Essential fatty acids (poly-unsaturated): linoleic (omega-6), alpha-linoleic acid (omega-3)
Nuts are healthy:
1. Provide essential fatty acids
2. Low in saturated fat
3. High in fiber, vegetable protein, and other valuable nutrients, including vitamin E
4. High in phytochemicals that act as antioxidants
BUT are high in calories
DRI: 20-35% of total daily calories coming from fat
linoleic acid: 5-10% of total daily calories
alpha-linoleic acid: 0.6-1.2% of total daily calories
Sources of unsaturated fats: vegetable oils, soybeans, walnuts, flaxseeds, and wheat germ
Limited sources of saturated fats: animal sources, plant sources
LECTURE 9
[lecture on completing Dietary Analysis Project]

HS201 Test 2 Review

LECTURE 10
Diet and Heart Disease Risk: Framingham Study (Quatromoni Lecture)
Cardiovascular Disease (CVD) - combination of heart disease and stroke
Why Heart Disease:
rates of cardiovascular disease were progressively climbing from 1930 in the US population
by 1948 - heart disease was the number one killer and was considered an epidemic
Study's objective: identify the common factors or characteristics that contribute to CVD
this was a longitudinal/cohort/follow-up study - going forward in time; there is no intervention,
only measurement and data collection
cohort study: must be free of the disease being studied; measure and assess frequently over a long period
of time
Framingham chosen because it was a stable community (financially, socially, etc. which called for a
number of constants and less variables); BUT it is a homogenous community (>95% Caucasian)
Framingham's uniqueness: focused on non-infectious disease; first major heart study to include women;
inspected carefully - environment and lifestyle
Started in 1948
during 1950's diet was not monitored because of the different social climate
Before Framingham: [check slides]
After Framingham: [reduce their risk, prevent, notice who has an increased risk (smokers), number one
cause of death in women]
Three Phases of Framingham:
first 30 years - traditional epidemiology; clinical observations and measurements
late 1970s - new diagnostic technologies, better observation
later 1980s - focus on genetics of CVD; other health outcomes
What happens out of Framingham: [check slides for all things done]
coined the term "risk factor" (1961) - discovered what diseases or conditions were risky in certain groups
of people
SABRe (systems approach to biomarker research) project - genetic expression analysis (introducing the
"omic" research)
Major risk factors for Heart disease:
uncontrollable: gender, age, and family history of early heart disease
modifiable:
high total or LDL cholesterol
obesity
low HDL cholesterol
high wait circulation
high blood pressure
physical inactivity
diabetes
smoking
things that can affect CHD mortality: stress, jobs, extreme physically activity; outdoor lifestyle

HS201 Test 2 Review

Because CHD is related to lifestyle behaviors, many deaths can be prevented;
controlling risk factors remains the key to preventing morbidity and mortality from CHD;
changing one's habits remains the most effective way to prevent the development and progression of CHD
Epidemiologic Evidence: individual's risk of CHD increased by smoking, cholesterol, and high blood
pressure
synergism between risk factors
Where does DIET fit in? [check slides]
Blood lipids, hypertension, obesity, diabetes, and physiology
LECTURE 11
How do dietary fat and cholesterol affect your health?
Cardiovascular disease (CVD):
Atherosclerosis - formation of plaque (accumulation of foam cells, platelets and other substances) that
inhibits blood flow and can cause stroke
Risks for Heart Disease:
Can't Change: age, gender (females after menopause because of estrogen production), family history of
CVD
May change: diabetes (only Type II [maintaining weight, glucose intake, etc.])
Can change:
smoking cigarettes,
high blood pressure (lose weight, reduce sodium, increase exercise),
physical inactivity (this increases risk because of poor circulation - move at least 30 minutes of
moderate-intensity exercise)
excess weight
low HDL, good cholesterol (we want more of this to take more of the cholesterol into the liver - lose
weight, increase exercise, stop smoking, possibly stop drinking alcohol),
high LDL cholesterol (contains more cholesterol that may deposit into the arteries; when LDL is
oxidized, its more volatile, may harden, and subsequently harden;
o LDL is susceptible to damage by oxidation {the interaction of a compound with oxygen
causing a damaging effect to the arteries of the heart} [solution: consume anti-oxidants]
Dietary antioxidants may slow LDL oxidation [Vitamin C and E, selenium, and antioxidant
phytochemicals])
Cholesterol Levels:
Total Cholesterol

LDL

HDL

<200

ideal

<100

ideal

<40

low

200-239

borderline high

100-129

near or above optimal

>60

ideal

240

high

130-159

borderline high

160-189

high

To decrease excess LDL cholesterol:

1. decrease saturated and trans fats, and dietary cholesterol
2. increase soluble fiber-rich foods , and plant-based diet
3. lose weight
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4. exercise
In cases of High LDL, you want to:
Lower saturated fat to less than 10% of total calories from fat
(reduce fatty dairy {number 1 source of saturate fat in the American diet is dairy; 2nd pizza; 2rd is grainbased desserts}, select low fat oils)
Lower dietary cholesterol to less than 300 mg daily
Increase soluble fiber-rich foods and soy protein-rich foods
Increase products containing plant sterol or plant stanol esters
Solutions:
decrease saturated fats to less than 10% of total calories
o "think lean and non-fat;" roast beef is extremely lean - consume this instead of a hamburger
decrease trans fats (the lower HDL and raise LDL - BAD)

Recommendations Applied:
Daily fat caloric intake should be 20-35%
Keep saturated fats and trans fats below 10% of caloric intake
Substitute saturated or trans fats with monounsaturated or polyunsaturated fats
Lower daily cholesterol to less than 300 mg daily [one egg a day does not increase risk of CVD]
Omega-3: they decrease risk of arrhythmia, blood triglycerides, growth rate of atherosclerosis, blood
pressure
Source: fatty fish, salmon, and other fish
Recommended: 0.5 grams daily
you want two fish meals a week (particularly fatty fish); 8 oz. of fatty fish a week
Alternatives to salmon - tuna and pinked/canned salmon
Issue of methylmercury: bioaccumulation of methylmercury in shark, swordfish, king macarel, and
tilefish (golden bass/snapper)

HS201 Test 2 Review

Risk for pregnancy women, nursing mothers, and young children; eat up to only 12 ounces a week (light
tuna has less MM than white tuna)
Fish safety: low mercury in shrimp, canned tuna. Salmon, Pollock, and catfish
Fish oil supplements:
not recommended because it may raise LDL
increase bleeding time
interfere with wound healing
suppress immune function
contains high levels vitamin A; fishy after taste in mouth; would be better if prescribed by doctor
Increase soluble fiber: ~20-35 grams
Increase soy protein-rich foods
Increase plant sterols or plant stanols: may block the absorption cholesterol
Is Chocolate Good for Your Heart?
antioxidant
cocoa flavanols - helps in blood pressure reduction, improve arterial flexibility, etc.
dark chocolate is what has more of the flavanols
need 0.5 oz.; 1 to 2 oz. a week but high in calories
other sources for flavanols: tea, apricots, cherries, apples, etc.
LECTURE 12
Cholesterol
Makes hormones & Vitamin D
Don't worry if its low because we make it in our body (liver)
Mediterranean Diet Pyramid
Healthier
Olive oil
o Low in sat fat
Diet is plant based
o Rich in fiber in antioxidants
Fish
o Low in sat fat
o Omega 3s
Grain
Meat
o fiber
o Rare

Calorie free is not the same as Fat free

Proteins

Proteins are made up of carbon, hydrogen, oxygen, and nitrogen

That's why sometimes when you need energy fast, you burn off proteins instead of carbs

9 essential amino acids: can get from any animal source or soy

sickle cell anemia (genetic issue)

RBC are sickle and cant carry oxygen they need
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HS201 Test 2 Review

Replace Glu with Val (off by 1 amino acid)

Denaturation of proteins
Heat (i.e. cook egg)
Acids (i.e. in stomach)
o Good for digestion
o Good for culinary

Alcohol
Salt
Mechanical Force
Making marang (air inside)

Cant store unlimited amino acids: i.e. we need to replenish supply every day
Collagen meant for structure and support in ligaments, hair, skin, RBC, etc.
Enzymes are catalysts that speed up reactions
Effect of Proteins on fluid balance
Traps fluid from intercellular space to keep in balanced
Too much fluid/water in blood high blood pressure
o Put them on diuretic to get the fluid out (i.e. edema)

Acid Base Balance: Protein acts as buffer

Chylomicron
Lipoprotein
Doesn't like water (protein on outer edge with phosphate and fat on the inside) globular micelle
that brings fat throughout body
High Density Lipoprotein has more protein to bring it to liver to get rid of it

Transmembrane proteins mediate the entrance and exit of certain molecules

Antibodies and immune system

Food allergies are usually protein based

Don't want to use for energy: use carbs instead

LECTURE 13

(Proteins continued)

9 non-essential proteins; 11 essential proteins

Energy
Carbohydrates and Fat = $
Protein = $$$; should spread out daily intake of protein throughout the day than banking it at night or
in the morning

HS201 Test 2 Review

Satiety - the feeling of fullness

Protein Quality of Foods - Important characteristics of the diet:
supply the essential amino acids;
supply enough other amino acids to help make nonessential amino acids;
provide adequate food energy
Protein Quality
Complete proteins: has all of the amino acids that you need, i.e. - essentials and nonessentials; (dairy,
steak, eggs, chicken, namely animal proteins and soy are complete)
Incomplete proteins: lacking or low in one or more of the essential amino acids; (nuts, beans, bread,
rice)
Limiting Amino Acid: the essential amino acid in shortest supply in a food protein; it limits the body's
ability to make its own proteins

How much protein do you need?

Positive nitrogen balance promotes protein excretion
Equilibrium has good balance between intake and excretion
negative nitrogen balance promotes protein excretion

Low Protein Diet: low protein diets associated with loss of bone mass
Protein Energy Malnutrition (PEM): inadequate calories and/or protein; factors - poverty, poor food
quality, insufficient food, unsanitary living conditions, ignorance, stop nursing too early
Kwashiorkor - caused by inadequate protein but adequate calories;
Edema - swelling of the body tissue cause by leakage of fluid from cells
Marasmus - emaciated appearance

High Protein Diet:

may increase the risk of heart disease
calcium loss from bones
may increase the risk of kidney stones
can displace other healthy (nutrient and fiber
rich) foods [whole grains, fruits, vegetables]

If proteins (amino acids) are oversupplied, there is nowhere to store them

How much protein do you need? 10-35% protein, 20-35% fat, 45-65% carbohydrates
To individualize protein need: (weight/2.2)*0.8 = grams of protein you need daily

Jeopardy:
Fruits do not provide a significant amount of proteins
proteins help to maintain the pH of your body by functioning as buffers

Vegetarians can meet protein needs by consuming: variety of plant foods, and some animal products
protein-rich meat alternative: soy, dried beans and other legumes, nuts, eggs, dairy (lacto-ovovegetarians)

HS201 Test 2 Review

Advantages/Benefits of soy:
high quality protein source,
lowers blood cholesterol levels,
low in saturated fat contains isofavones
may reduce the risk of heart disease
(phytoestrogens), which may have
anticancer functions,
Disadvantage: does not have B12 (a vitamin in animal products) that helps in nerve health
Many Faces of Vegetarians: vegan, lacto-vegetarian, lacto-ovo-vegetarian, semi-vegetarian
Vegetarian diets: decrease obesity, heart disease rates, high blood pressure rates, and cancer rates
MIA nutrients: iron, zinc, calcium, vitamin D, B12, and omega-3 fatty acids

can be found in oat bran or soymilks that are enforced with the vitamins
LECTURE 14
Vitamins: organic compounds, vital to life, and indispensable to body functions, needed in minute
amounts, no caloric essential nutrients

Two classes of vitamins: fat-soluble vitamins (need fat to absorb them and can be stored in the fat as
well) and water soluble-vitamins (does not need fat to absorb but cannot be absorbed like fat can)

HS201 Test 2 Review

Fat-soluble vitamins travel through the lymph system

Water-soluble vitamins travel through the circulatory system
Fat-Soluble Vitamins: Vitamin A, D, E, and K
the body can survive weeks of consuming foods that lack these vitamins
excess vitamin A and D can be toxic
A, D, E, K - found in fats and oils of foods (dairy products - fortified)
can be stored in tissues
Vitamin A: Family of Retinoids, Retinol
A jack of all trades - vision, maintenance of body linings and skin, immune defenses, growth of bones
and the body, normal cell developments, and reproduction
Visual cycle - retinol and opsin; the trans-retinol are the transmitters that allow for visual
comprehension in the brain
Rods sensitivity
Cones - color
bleaching - the inability to see after long exposure to light
Vitamin A: skin and body linings - vitamin A is needed by all epithelial tissues and promotes cell
differentiation
Epithelial tissue - promotes healthy epithelial tissues which produces mucus to protect the body

without the vitamin, they cannot differentiate and then lose a formidable immune system
Accutane is a source of vitamin A (ingested and used to help protect epithelial cells)
When deficient in Vitamin A, skin is unable to repair itself
Beta-carotene (in orange and green vegetables and fruits) - most abundant of the carotenoid Vitamin
A activity; meaning it can be taken from these sources and then converted into Vitamin A; it is also an
antioxidant
Upper Level (UL) for Vitamin A: 3000g

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only refers to preformed vitamin A from animals and supplements; not from the beta-carotene source
(beta-carotene is stored under the skin and only used when needed; thus non-toxic)
Toxicity from preformed Vitamin A: too much can lead to weakened bones and may affect pregnancy
Excess beta-carotene may not cause toxicity, but it may cause carotenodermia (orange pigmentation
of the skin - not harmful)
Eat foods and not supplements (found to have increased risk of cancer)
Carotenoids and Diseases:
Age related - Macular degeneration: progressive loss of function of the part of the retina most crucial
to vision
age related (loss of central vision) or cataracts (cloudy vision); approximately 7mil Americans are at
risk for AMD, which is the leading cause of central blindness
What you eat may help what you see
Lutein and zeaxanthin-rich: green leafy
vegies (spinach, kale, broccoli) and oranges
exercise

two fatty fish meals weekly (which also

protect against heart disease)

Vitamin D: body can make all it need with the help of the sun
How: UV exposure to a cholesterol compound can convert into active form
Vitamin D:
1. functions as a hormone - regulation of blood calcium and phosphorus;
2. acts to raise blood calcium levels
[otherwise: will draw calcium from bones, promotes calcium absorption and retention]

Too little vitamin D: a danger to bones

Rickets (vitamin D deficiency):
characterized by abnormal bone growth
outward-bowed chest
bowed or knock-knees
knobs on ribs

Factors affecting sun exposure and vitamin D:

skin color: affects duration to stay in the sun
indoor lifestyle
air pollution: sun cannot pass pollution
season
city living: lack of opportunity to catch sun
time of day
clothing
sunscreen (SPF 8 reduces Vitamin D activity
by 95%; so DRINK milk)
geography

Older individuals may have painful joints and muscles due to low Vitamin D levels: osteomalacia

New RDA for Vitamin D - 600 IU: can come from either milk or yogurt fortified in vitamin D
Exposure to sun of about 15 min a day may be sufficient for Vitamin D production
Too much vitamin D - a danger to soft tissues
Upper Level (UL) for Vitamin D: 4000IU

Vitamin E: consists of four tocopherol compounds

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antioxidant defending the body against oxidative damage

damage that results when free radicals formed during normal metabolism disrupt the structure of
cellular lipids, DNA, and proteins
wheat germ is a good source of vitamin E
Supplements do not provide health benefits and can act as an anti coagulant
Upper Limit (UL) for Vitamin E: 450IU (1000g)
Vitamin K
Vitamin K: helps for clotting ["K is for klot"], interferes with function of blood thinners, and helps in
the synthesis of bones
Vitamin K can be made from the bacteria in the intestines (now - every born child will be given an
injection of Vitamin K producing bacteria in order to start their own production)
No Upper Level for Vitamin K BUT can override blood thinners
Must be taken into account when put on medication

END of FAT-SOLUBLE VITAMINS

Water Soluble Vitamins: Vitamin C and B Vitamins

cooking and washing with water leaches them out of the food and are lost in the water
these vitamins are also sensitive to heat; solution: steam, blanche, stir-fry, or microwave
Toxicity: because they cannot be stored, they are not toxic
BUT: they high levels can cause certain unwanted reactions
Vitamin C
Vitamin C (ascorbic acid): maintenance of connective tissues (formation and maintenance of
collagen, antioxidant, and helps absorb non-heme iron)
Adult DRI: males need 90mg a day and females need 75mg [smokes need to add an additions 25mg]
Vitamin C and the Common Cold - Myth; but may only be applicable to athletes
Too much Vitamin C: GI symptom of diarrhea ["C" you in the bathroom]
Upper Limit (UL) of Vitamin C (for adults): 2000mg
B Vitamins
B Vitamins: acts as part of coenzymes (a small molecule that combines with, and activates, an
enzyme)
Metabolism: help release energy from foods
Deficiencies: every cell is affected; can cause wide deficiencies throughout the body
Thiamin: deficiencies - Beriberi (loss of sensation in the hands and feet, muscular weakness, etc.);
Wernicke-Korsakoff (displaces food in the diet, and impairs thiamin absorption)

LECTURE 15
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Riboflavin: can be broken down by sunlight

best sources of riboflavin are from milk and enriched grains
Excess riboflavin results in a yellow tinted urine
Niacin: can be created from tryptophan (abundant in almost all proteins)
Niacin deficiency known as pellagra: diarrhea, dermatitis, dementia, and death [4 Ds]
certain forms of niacin supplements in amounts of 2x or 3x the DRI can cause flushing (dilation of
the capillaries in the skin)
Toxicity: large doses of a form of niacin may treat lower blood lipids; large doses can injure the liver
(cause peptic ulcers and cause vision loss)
Upper Limit (UL): 35 mg synthetic
Folate: required for DNA synthesis and cell division
Deficiency: anemia (immature megablast), which reduces oxygen transportation in the body
enriched grains and spinach and kale
REMEMBER: 400 g is the amount that must be consumed for good health

adequate folate consumption lowers chances of birth defects, neural tube birth defects: range from
slight problems in the spinal cord to mental retardation, severely diminished brain size, or even death
after birth
FDA: women who can conceive must consume at lease 400g daily
Neural tube birth defects: arise a few days or weeks of pregnancy
50% of US pregnancies are unplanned; gov't solution - fortified all grains with folic acid
as a result - birth defects decreased
Toxicity: can mask a Vitamin B12 deficiency
Upper Limit (UL): 1000g from supplements and fortified foods; none from naturally occurring
foods
Vitamin B12: maintains the sheaths that surround and protect nerve fiber; works with folate
Deficiency: damaged nerve sheaths, creeping paralysis, and malfunctioning of nerves and muscles
Intrinsic factor needed to absorb Vitamin B12
found in all animal products and lesser in dairy, which is bad for vegetarians
Pernicious anemia the deformation in blood cell shape
AT RISK: vegetarians, older people (>50) [solution: use synthetic form]
When meeting vitamin needs, it is best to incorporate plant foods because they provide
phytochemicals, antioxidants, and fiber. Fortified foods are sufficient, but usually focus on one
vitamin rather than an umber of them. (c.f. page 9 of notes) Supplements should only be used in old
age or prescription.

END of WATER-SOLUBLE VITAMINS

Minerals [focus on calcium, potassium, iron and zinc]

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Major minerals: more than 5 grams (Calcium, sodium, potassium)

Minor minerals: less than 5 grams (Iron, Zinc)
Calcium
Calcium: needed for bones and teeth (99% stored here)
most abundant mineral in the body
1% of calcium in body fluids: needed for nerves, blood pressure maintenance, clotting, maintaining
heartbeat, essential cell membranes, and a cofactor for several enzymes
Dietary calcium deficiency causes weak bones
Peak bone mass is reached at age 30 (adequate storage of calcium)
osteoporosis
Risk factors:
gender
medications
ethnicity
steroids
age
smoking
body type
physical activity
family history
alcohol
sex hormones
inadequate calcium and vitamin D

14

required: 1000mg of calcium for ages 19-50, and 1300mg for 14-18
sources: salmon
Suggested: 3 servings (1 serving - 300 mg); although actual intake is 1.7 servings
Supplements: you want less than 500mg at a time; no bone meal, oyster shells, or dolomite unless
USP symbol
Upper Level: 2000 to 3000 mg; too much can cause kidney stones
Sodium
Sodium: fluid balance, electrolyte balance, maintain extracellular fluid, acid-base balance, muscle
contraction, and nerve transmission
Recommended: 1500mg; BUT for the sheets use 2300mg a day
Blood pressure is measured at the moment of heart beat (systolic over diastolic)
reduce blood pressure: reduce sodium and alcohol consumption
DASH: dietary approaches to stop hypertension [read about this in the book: important]
Comes from: processed foods, adding during cooking/eating, and natural [ranked from highest to
lowest]
Equivalent to beta-blockers: reduce sodium, lose weight, stop drinking, exercise, and DASH diet

Potassium

Potassium: 4700 mg needed daily

known to reduce blood pressure
Sources: veggies, fruits, milk, grains, mean & beans
Iron
Iron: mostly either in the form of hemoglobin (oxygen carrying) or myoglobin (oxygen holding)
Sources: heme (meat, fish, and poultry) and non-heme iron (plants)
Problem: heme iron is more easily absorbed; non-heme iron is not absorbed efficiently