Nutrients Flashcards
(24 cards)
Amino Acid
The building blocks of proteins. The body produces many amino acids and others come from food. The body absorbs amino acids through the small intestine into the blood. Then the blood carries them throughout the body.
Calcium
A mineral found mainly in the hard part of bones, where it is stored. Calcium is added to bone by cells called osteoblasts and removed from bone by cells called osteoclasts. Calcium is essential for healthy bones and is also important for muscle contraction, heart action, and normal blood clotting. Food sources of calcium include dairy foods; some leafy green vegetables, such as broccoli and collards; canned salmon; clams; oysters; calcium-fortified foods; and soy foods, such as tofu.
Calories
unit of energy in food. Carbohydrates, fats, protein, and alcohol in the foods and drinks we eat provide food energy or “calories.”
Carbohydrate
Carbohydrates are one of the main types of nutrients. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs. It stores any extra sugar in your liver and muscles for when it is needed. There are two types of carbohydrates: simple and complex. Simple carbohydrates include natural and added sugars. Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes.
Cholesterol
Cholesterol is a waxy, fat-like substance that’s found in all cells of the body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs. However, cholesterol also is found in some of the foods you eat. High levels of cholesterol in the blood can increase your risk of heart disease.
Dehydration
Dehydration is a condition that happens when you do not take in enough liquids to replace those that you lose. You can lose liquids through frequent urinating, sweating, diarrhea, or vomiting. When you are dehydrated, your body does not have enough fluid and electrolytes to work properly.
Electrolytes
Electrolytes are minerals in body fluids. They include sodium, potassium, magnesium, and chloride. When you are dehydrated, your body does not have enough fluid and electrolytes.
Fatty Acid
Fatty acid is a major component of fats that is used by the body for energy and tissue development.
Fiber
Fiber is a substance in plants. Dietary fiber is the kind you eat. It’s a type of carbohydrate. You may also see it listed on a food label as soluble fiber or insoluble fiber. Both types have important health benefits. Fiber makes you feel full faster, and stay full for a longer time. That can help you control your weight. It helps digestion and helps prevent constipation.
Gluten
Gluten is a protein found in wheat, rye, and barley. It can also be in products such as vitamin and nutrient supplements, lip balms, and certain medicines.
Glucose
Glucose — also called blood sugar — is the main sugar found in the blood and the main source of energy for your body.
HDL “Good Cholesterol”
HDL stands for high-density lipoproteins. It is also known as “good” cholesterol. HDL is one of the two types of lipoproteins that carry cholesterol throughout your body. It carries the cholesterol from other parts of your body back to your liver. Your liver removes the cholesterol from your body.
LDL “Bad Cholesterol”
LDL stands for low-density lipoproteins. It is also known as “bad” cholesterol. LDL is one of the two types of lipoproteins that carry cholesterol throughout your body. A high LDL level leads to a buildup of cholesterol in your arteries.
Metabolism
Metabolism is the process your body uses to get or make energy from the food you eat.
Nutrient
Nutrients are chemical compounds in food that are used by the body to function properly and maintain health. Examples include proteins, fats, carbohydrates, vitamins, and minerals.
Protein
Protein is in every living cell in the body. Your body needs protein from the foods you eat to build and maintain bones, muscles, and skin. You get proteins in your diet from meat, dairy products, nuts, and certain grains and beans. Proteins from meat and other animal products are complete proteins. This means they supply all of the amino acids the body can’t make on its own. Plant proteins are incomplete. You must combine different types of plant proteins to get all of the amino acids your body needs. You need to eat protein every day, because your body doesn’t store it the way it stores fats or carbohydrates.
Saturated Fat
Saturated fat is a type of fat that is solid at room temperature. Saturated fat is found in full-fat dairy products (like butter, cheese, cream, regular ice cream, and whole milk), coconut oil, lard, palm oil, ready-to-eat meats, and the skin and fat of chicken and turkey, among other foods. Saturated fats have the same number of calories as other types of fat, and may contribute to weight gain if eaten in excess. Eating a diet high in saturated fat also raises blood cholesterol and risk of heart disease.
Sodium
Table salt is made up of the elements sodium and chlorine - the technical name for salt is sodium chloride. Your body needs some sodium to work properly. It helps with the function of nerves and muscles. It also helps to keep the right balance of fluids in your body.
Sugar
Sugars are a type of simple carbohydrate. They have a sweet taste. Sugars can be found naturally in fruits, vegetables, milk, and milk products. They are also added to many foods and drinks during preparation or processing. Types of sugar include glucose, fructose, and sucrose. Your digestive system breaks down sugar into glucose. Your cells use the glucose for energy.
Unsaturated Fat
A fat that is liquid at room temperature and comes from a plant, such as olive, peanut, corn, cottonseed, sunflower, safflower, or soybean oil. Unsaturated fat tends not to raise the level of LDL (‘bad’) cholesterol in the blood.
Lactose Intolerance
The basis for lactose intolerance is the lack of an enzyme called lactase in the small intestine. The most common symptoms of lactose intolerance are diarrhea, bloating, and gas. Treatment involves avoidance of products that contain lactose or use of lactase enzyme supplements before eating.
Veganism
Veganism is a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.
Vitamin
Any of a group of organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized (made in/by) by the body.
Mineral
Minerals are inorganic nutrients. That is, they are materials found in foods that are essential for growth and health and do not contain the element carbon. The minerals that are relevant to human nutrition are water, sodium, potassium, chloride, calcium, phosphate, sulfate, magnesium, iron, copper, zinc, manganese, iodine, selenium, and molybdenum. Cobalt is a required mineral for human health, but it is supplied by vitamin B 12 . There is some evidence that chromium, boron, and other inorganic elements play some part in human nutrition, but their role has not been proven.
