Nutrients Flashcards
(14 cards)
What are macronutrients?
The main nutrients we need in our diet.
These are protein, fat and carbohydrates.
What is protein needed for?
- growth
- repair
- maintenance
- energy
What are proteins made up off?
amino acids
What’s the difference between essential and non-essential amino acids?
Essential - body can’t make so we need to eat (9 essential)
Non-essential - body can make (11 non-essential)
What are HBV proteins?
High Biological Value proteins
- contain all of the essential amino acids
- mainly animal sources
eg. meat, soya beans, poultry
What are LBV proteins?
Low Biological Value proteins
- don’t contain all of the essential amino acids
- only plant sources
eg. lentils, beans
What problems does an excess of protein cause?
Pressure and strain on the liver and kidneys
What problems does a deficiency in protein cause?
- slowed growth
- immune system can’t work properly (wounds take longer to heal, infections more likely)
- digestion doesn’t work properly (not all nutrients taken in)
- oedema (build up of fluid in body that causes swelling)
- kwashiorkor (severe disease)
What are some alternative proteins for vegetarians?
- soya (plant based HBV source)
- mycoprotein (fungus)
- TVP [textured vegetable protein] (ground soya beans to make a dough)
- tofu (curdled soya milk)
What does fat provide?
- concentrated source of energy
- insulation
- protection for organs
- vitamins A and D
- essential fatty acids
What are saturated fats?
- solid at room temp
- animal source
- unhealthier than unsaturated
What are unsaturated fats?
- soft/liquid room temp
- vegetable sources
- healthier than saturated
What are the differences between monounsaturated and polyunsaturated fats?
monounsaturated - contain one double carbon bond
polyunsaturated - contain more than one double carbon bond
Name the two essential fatty acids and examples
omega-3
help brain function and reduce risk of heart disease
eg. oily fish, seeds
omega-6
help lower blood cholestrol and reduce inflammation
eg. chicken. nuts, vegetable oils