Nutrition and Health "nutrients" Flashcards

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1
Q

What is nutrition?

A

Nutrition is how the body uses nutrients for energy, growth, development, repair and maintenance of its cells and tissue. It also relates to diet, health, and disease.

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2
Q

What are nutrients?

A

Nutrients are chemical substances that are found in the food and beverages that we consume and provide us with energy, help with the growth and repair of the body, and are essential for proper body function.

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3
Q

What are the essential five nutrients?

A

protein, carbohydrates, fats and oils, vitamins and minerals

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4
Q

what are additional nutrients?

A

water and dietary fibre (not a nutrient)

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5
Q

what is the importance of protein?

A

The functions of protein include body building or growth; replacement, repair, and maintenance; provision of enzymes, hormones, and antibodies; building transporters; and controlling fluid balance

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6
Q

Protein deficiency in the diet.

A

there is a loss of muscle mass and poor growth.
PEM (protein energy malnutrition) may lead to a condition called marasmus (symptoms include being underweight, an old-looking face, stunted growth, and diarrhoea) and kwashiorkor (symptoms include oedema [water retention] cracked skin and weak muscles).

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7
Q

Result of excess protein in the diet

A

If there is too much protein in the diet, it may be stored as fat in the body, leading to weight gain and possibly obesity. The excess nitrogen that is found in proteins can put a strain on the liver and kidneys because it has to be removed from the body in urine.

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8
Q

what are high sources of protein?

A

eggs, dairy products, meat and fish, nuts and seeds, and gelatine

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9
Q

what are amino acids?

A

these are building blocks of proteins and are joined together like a chain.

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10
Q

what are the two types of carbohydrates?

A

simple and complex

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11
Q

what are the two types of sugar?

A

Monosaccharides (simple sugars) and disaccharides (double sugars)

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12
Q

how many essential amino acids are there?

A

8- 10

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13
Q

what are the three main monosaccharides?

A

fructose (fruit, plant juice & honey)
glucose (ripe fruit & some vegetables(onions,beetroot)),
galactose (milk of mammals)

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14
Q

what are the three main disaccharides?

A

sucrose (1 glucose + 1 fructose)
lactose (1 glucose + galactose)
maltose (1 glucose + 1 glucose)

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15
Q

what is another name for complex carbohydrates?

A

polysaccharides

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16
Q

what are the five main polysaccharides?

A

starch
dextrin
cellulose
pectin
glycogen

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17
Q

What is the difference between fats and oils?

A

Fats & oils differ in theri chemical structure, at room temperature fats are solid and oils are liquid.

18
Q

What are functions of fat?

A

♡To surround and protect organs and the skeleton
♡To provide a source for fat soluble vitamins such as A, D, E and K.
♡It forms a insulating layer (adipose tissue) beneath the skin to help in preserving bodily heat
♡It provides a convenient and concentrated source of energy
♡It forms part of a structure of cell membranes throughout the body

19
Q

what’s the difference between fats & oils?

A

As fats and oils differ in their chemical structure, temperature affects them differently: at room temperature
fats are solid, but oils are liquid.

20
Q

what are the types of fats?

A

Saturated fat is mainly found in animal products such as meat, butter, ghee and full-fat cheese. It is also found in coconuts, cakes and pastries. Saturated fat has the maximum possible number of hydrogen atoms; therefore is “saturated’’ with hydrogen atoms.

Unsaturated fats are found in many plant oils. Foods rich in unsaturated fats include fish, nuts and seeds, avocados, olive oils and vegetable oils.

21
Q

the two types of unsaturated fats?

A

Monounsaturated fats are the healthier choice as they can lower blood cholesterol
levels, and therefore lower the risk of developing cardiovascular disease. Olive oil, canola and rapeseed oil are good sources.

Polyunsaturated fats are found in sunflower oil and
vegetable oil, walnuts, sunflower seeds and oily fish.

22
Q

what are the fats the body can not make

A

alpha linolenic acid (omega-3) and linoleic acid (omega-6).

23
Q

what are the functions of fats?

A

to surround and protect certain organs, and skeletons
to provide fat-soluble vitamins A, D, E and K
it forms an insulating layer beneath the skin to help preserve bodily heat.
it provides a convenient and concentrated source of energy and a reserve of energy for long-term storage

24
Q

what are vitamins

A

vitamins are essential nutrients needed by the body in trace or small amounts.

25
Q

what are the two types of vitamins?

A

water-soluble(A,D,E and K)
fat-soluble (C and B complex

26
Q

Vitamin A ( retinol) function and deficiency

A

needed for normal vision(even in dim lightning). growth of kids. helps protect against infections

Night blindness, dry, rough skin and reduced resistance to infection

27
Q

vitamin B1 (thiamin)

A

helps convert carbohydrates to energy(glucose). needed for proper functioning nerves

impairment of the nerves and heart muscle wasting. loss of appetite, lack of concentration muscle weakness, depression and beri beri

28
Q

vitamin B2 (riboflavin)

A

releases energy from carbohydrates. protein and fats. maintains healthy skin

cracked lips, soreness of the mouth and tongue, dermatitis, hair loss, blurred vision and dizziness

29
Q

b3 niacin

A

helps to release energy from fats and glucose. maintains healthy skin, nervous and digestive system

loss of appetite, weight loss, nausea, depression,
pellagra

30
Q

b5 pantothenic acid

A

helps to release energy from fats and carbs. beneficial for the nervous system. converts cholesterol into anti-stress hormones

exhaustion abdominal pain, headache, cramps, “pins & needles” sensation, more prone to infection

31
Q

b6 (pyridoxine)

A

Needed for the metabolism of carbohydrates, protein, and fat. Needed for the production of antibodies to fight infection. It helps maintain healthy skin.

Skin problems, cracked lips, possibly PMS, depression and kidney stones.

32
Q

b12 ( cobalamin)

A

Detoxifies cyanide brought into the body
by smoking and food.

Pernicious anaemia is a common cause of vitamin B12 deficiency.
Nerve damage, causing tremors. Mental deterioration, menstrual disorder,
pigmentation of the hands and tiredness.
hypocobalaminemia.

33
Q

c ( ascorbic acid)

A

Needed for healthy gums, and resistance to infection, needed for the body to absorb iron
Needed to produce connective tissue.

Aches, pains, swollen gums, nose bleeds, anaemia, scurvy, haemorrhaging.

34
Q

D Cholecalciferol

A

needed to absorb Ca for strong bones and teeth, blood clotting, and muscle and nerve function. helps control the amount of Ca & PO43−

rickets in kids (weak & soft bones ) and Osteomalacia in adults (weakened bones and pain)

35
Q

E (tocopherol)

A

Antioxidant slows down ageing, needed for the formation cells

anaemia and destruction of red blood cells

36
Q

Calcium Ca

A

Needed for teeth and bones; essential for
blood clotting and for muscle and nerve function.

Bone loss (osteopenia) and, if untreated, osteoporosis. This increases the risk of bone fractures, especially in older adults.

37
Q

phosphorus P

A

Needed for bones, teeth, and nerves and
muscle function.

Loss of appetite, anxiety, stiff joints, fatigue and bone pain, fragile bones, and irregular breathing.

38
Q

Potassium K

A

Influences nerve function and muscle,
contraction.

Muscle cramping, weakness, constipation bloating or abdominal pain caused by paralysis of the
intestines.

39
Q

Sodium Na

A

Important in fluid balance and the passing of impulses between neurones (nerve cells}; also for
muscle contraction.

Headache, nausea and vomiting, tiredness, muscle spasms and seizures.

40
Q

Magnesium Mg

A

Needed for muscle and nerve function;
also bones and teeth.

Fatigue, weakness, loss of appetite, nausea and vomiting. If left untreated, magnesium deficiency can lead to numbness, tingling, muscle cramps, seizures or abnormal rhythms of
the heart.

41
Q

Iron Fe

A

Needed for the production of haemoglobin (red blood cells are able to , carry oxygen around the body so efficiently
because of a special protein called haemoglobin).

Iron-deficiency anaemia: symptoms include feeling weak, tiredness and dizziness.