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Nutrients Flashcards

1
Q

What is the function of protein

A

Growth and repair of body cells and tissues

Providing energy if the body doesn’t have enough carbohydrates

Making hormones enzymes and antibodys

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2
Q

What are sources of protein

A

Any meat

Fish and seafood

Dairy

Soya products

Bread

Sweetcorn

Seeds

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3
Q

What happens if you have excess of protein

A

Harmful for kidneys and liver

Can lead to gaining weight

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4
Q

What happens if you have a deficiency of protein

A

It is very rare

Kwashiorkor is a disease that you can get

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5
Q

Function of fats

A

Providing a concentrated source of energy

Making all body cells

Keeping the body warm

Protecting vital organs

Providing fat soluble vitamins

Providing the essential fatty acids

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6
Q

Sources of fat

A

Fat can come in visible or invisible fats examples of these are
Butter

Lard

Oily fish

Meat products

Eggs

Chocolate

Pastries

Vegetables and plant oils

Avocados

Olives

Seeds

Fat spreads

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7
Q

What is the chemical name for fat

A

Triglyceride

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8
Q

What is the scientific name for protein

A

polypeptides

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9
Q

What happens if you have a excess fat

A

Gain weight

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10
Q

Deficiency of fat

A

Weight loss

No protection from heart disease

Be deficiency s in fat soluble vitamins

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11
Q

Functions of carbohydrates

A

Providing energy

Protein sparer

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12
Q

Sources of carbohydrates

A

Potatoes

Bread

Pasta

Rice

Cereals

Fruit

Honey

Dairy

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13
Q

deficiency of carbohydrates

A

Constipation

Not lots of energy

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14
Q

Excess of carbohydrates

A

Tooth decay

Obesity

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15
Q

Functions of dietary fibre

A

Allowing the digestive system to remain healthy and function properly

Helping weight control

Preventing some bowel diseases like constipation and bowel cancer

Providing soluble fibre

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16
Q

Sources of dietary fibre

A

Oats

Nuts

Fruits

Vegetables

Wholegrain foods

Wheat bran

Fruit and vegetables skins

Seeds

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17
Q

Excess of dietary fibre

A

Reduce the bodies ability to absorb iron and calcium

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18
Q

Deficiency of dietary fibre

A

Constipation

Bowel cancer

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19
Q

Sources of vitamin A

A

eggs

Oily fish

Liver

Full fat milk

Butter

Cheese

Margarine

Leafy vegetables

Yellow fruit

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20
Q

Deficiency of vitamin A

A

Very rare

Night blindness which can lead to permanent blindness

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21
Q

Excess of vitamin A

A

Harm developing babies

Can be poisonous if eaten in large amounts

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22
Q

Functions of vitamin A

A

growth and development of the body

Protecting the body

Keeping the skin and membranes in the body healthy

Helping vision in dim light

Making sure the skin is healthy

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23
Q

Sources for vitamin D

A

Milk

Butter

Liver

Oily fish

Eggs

The main source is sunlight

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24
Q

Functions of vitamin D

A

healing broken bones

Helping the body absorb calcium

Preventing bone disease

Developing and maintaining bones and teeth

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25
Deficiency of vitamin D
In babies and toddlers it can cause rickets Bones will bend and bow
26
Excess of vitamin D
Unlikely to cause problems
27
Sources of vitamin E
Sunflower oil Egg yolk Nuts Soya Seeds Olive oil Cereals
28
Functions of vitamin E
Protecting the body Forming red blood cells
29
Deficiency of vitamin E
Very rare
30
Excess of vitamin E
Loss of appetite
31
Sources of vitamin K
Green leafy vegetables Broccoli Spinach Vegetables oils Cereals
32
Functions of vitamin K
Making blood clot Maintaining bone health
33
Deficiency of vitamin K
Rare Easy bruising Easy bleeding Blood takes longer to clot
34
Excess of vitamin K
Not enough evidence to say any possible effects of high intake
35
Sources of vitamin c
Citrus fruits Blackcurrants Red peppers Green peppers
36
Deficiency of vitamin c
Scurvy this can include swollen gums severe joint pains
37
Excess of vitamin c
Stomach pain Diarrhoea
38
Functions of vitamin c
Makes and maintains healthy connective tissue Helps wounds heal and repairs body tissue Helps the absorption of iron from the intestines Protected the body
39
Sources of vitamin B9
broccoli Brussels sprouts Chickpeas Fortified breakfast cereals
40
Deficiency of vitamin B9
Spina bifida in babys
41
Excess of vitamin B9
No harmful side affects
42
Functions of vitamin B9
Helps to reduce the risk of nervous system defects in unborn babies To form healthy red blood cells
43
Sources of vitamin b1
Milk Bread Eggs Peas
44
Deficiency of vitamin b1
Beri beri which is a muscle wasting disease
45
Excess of vitamin B1
Very rare
46
Functions of vitamin B1
Helps the body to release energy from your food Helpsnervous system to work
47
Sources of vitamin B2
Chicken Eggs Milk Fish Yoghurt Leafy vegetables Rice Bread Breakfast cereals Soya beans
48
Functions of vitamin B2
Keeps skin eyes and the nervous system and mucous membranes healthy
49
Deficiency vitamin b2
Skin problems Dry and cracked lips Poor growth All of these would be found in children It's very rare
50
Excess of vitamin b2
No effects have been reported
51
Sources of vitamin b3
Meat Fish Flour Eggs Milk
52
Deficiency of vitamin b3
Diarrhoea
53
Excess of vitamin b3
Can cause liver damage if eaten in large amounts
54
Functions of vitamin b3
To release from food and keep skin and nervous system healthy
55
Functions of vitamin b12
Maintains nerve cells Makes red blood cells Releases energy from the food you eat Process folic acid
56
Sources of vitamin b12
Meat eggs milk Salmon Fortified breakfast cereals Cheese Cod Beef
57
Deficiency of vitamin b12
Tingling and numbness in Hands and feet Loss of memory This is normally found in vegans because meat eaters do not lack vitamin b12
58
Excess of vitamin b12
No harmful side effects of high intake of vitamin b12
59
Functions of antioxidant vitamins
Help to protect healthy cells from the damage caused by free radicals
60
What does ACE stand for
Vitamin A vitamin C vitamin E All of the antioxidant vitamins
61
Functions of calcium
Helping to build strong bones and teeth Controlling muscle contractions including the heartbeat Ensuring that the blood clots normally
62
Sources of calcium
Nuts Milk Green leafy vegetables Tofu Oily fish Soya beans Cheese Bread Fortified cereals
63
Deficiency of calcium
Rickets in children or osteoporosis in adults
64
Excess of calcium
Stomach pain Diarrhoea
65
Functions of iron
Making red blood cells which carry oxygen
66
Sources of iron
Liver Beans Nuts Green leafy vegetables Dried fruits Eggs Meat
67
Deficiency of iron
Tiredness Dizziness Shortness of breath during exercise A pale appearance Brittle nails and cracked lips
68
Excess of iron
Constipation Felling sick Stomach pains
69
Functions of sodium
Keeping the level of water in the body balanced
70
Sources of sodium
Cheese Bacon Bread Salted nuts Smoked fish Savory snacks Ready meals Tined foods
71
Excess of sodium
Increase of blood pressure Raises the risk of stroke or heart attack
72
Deficiency of sodium
Muscle cramps
73
Functions of fluoride
Helping to prevent tooth decay by strengthening the tooth enamel Supporting bone health
74
Sources of fluoride
Fish where the bones are eaten for example sardines Tea Seafood
75
Excess of fluoride
Can cause staining and pits to develop on the teeth
76
Deficiency of fluoride
Tooth decay is more common
77
Functions of iodine
Making hormone thyroxine which maintains a healthy metabolic rate
78
Sources of iodine
Red meat Sea fish Shellfish Cereals Grains
79
Excess of iodine
Can affect the thyroid gland which can lead to weight gain
80
Deficiency of iodine
Swelling of the thyroid gland It is very rare in the UK now
81
Functions of phosphorus
Maintaining the bones and teeth Releasing energy from food
82
Sources of phosphorus
Red meat Dairy foods Fish Poultry Bread Brown rice Oats Beans and lentils
83
Excess of phosphorus
Reduces the amount of calcium in the body which means that bones are more likely to fracture
84
Deficiency of phosphorus
Very unlikely to have a deficiency
85
What is hydration
Hydration is the supply of water required to maintain the correct amount of fluid in the body
86
Functions of water
Cooling the body Removing waste from the body Helping the body to use the food you eat
87
How much water do you need
Moat people need about 2 liters a day which is about 8 glasses
88
What happens when you have a lack of water
You become dehydrated
89
What are signs of dehydration
Dark urine Headaches Lack of energy Feeling light headed
90
What happens if you drink too much water
This causes water intoxication
91
What is the scientific name for vitamin b1
Thiamin
92
What is the scientific name for vitamin b2
Riboflavin
93
Which vitamins are water soluble vitamins
All vitamin bs and vitamin c
94
Which vitamins are fat soluble vitamins
Vitamin A D E K are fat soluble

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