Nutrition Flashcards
(47 cards)
Define nutrients
compounds in foods essential to life and halth, providing us with energy, the building blocks for repair and growth and substances necessary to regulate chemical processes
What are macro and micro nutrients?
macro-large,complex needed in larger quantities- units grams
micro-small, needed in small quantities-units milligrams or micrograms
both needed for normal metabolic function,growth and development
Name 3 macronutrients
-carbohydrates
-protein
-fat
what 2 groups are carbs divided into?
-simple/free sugars (jam,honey)
-complex/starchy (bread,rice, potato)
Describe how carbs are broken down
1-broken down into glucose before being absorbed into the blood
2-glucose enters body cells with the help of insulin
3-complex carbs break down more slowly and release glucose into the blood slower than sugary foods
What happens to unused glucose?
can be converted to glycogen and stored in liver and muscles. When glycogen stores are full, excess glucose is converted to fat for long-term storage
What are essential amino acids?
Amino acids that cant be made by the body so must be obtained in our diet
List some bodily functions of proteins
-structural
-enzymes( lactase, alcohol dehydrogenase
hormones(insulin,leptin,ghrelin)
immunity(antibodies,cytokines
storage-ferritin
carriers-haemoglobin
whats the structure of lipids?
3 fatty acids
-glycerol
Name some saturated fats
-oil,cheese,butter
-solid at room temp
Name some monounsaturated fats
-nuts,avacado,peanut butter
-liquid at room temperature
Name some polyunsaturated fats
-sunflower seeds,oily fish,flax oil
-liquid at room temp
What are some bodily functions of fats?
-richest energy source
-carrier of fat-soluble vitamins and necessary for their absorption and storage
-incorporated into phospholipids in cells membranes-cell signaling
some fatty acids are converted into prostaglandins and other active compounds known as eicosanoids that control biochemical reactions inside cells
What are some fat soluble vitamins?
A,D E, K
What are some water soluble vitamins?
B complex
C
How are fat soluble vitamins absorbed,stored and excreted?
1-absorbed in the intestinal tract with the help of other fats
2-stored in fatty tissues and the liver
3-not excreted-very high intakes may cause toxicity
How do we get vitamin D ?
Ultraviolet radiation penertrates into the epidermis and photolyzes provitamin D3 to previtamin D3- converted by the body into vitamin D
Where is Vitamin A (retinol, beta carotene) found?
-red/orange fruit and veg- carotenoids
-dark green veg, dairy products,liver
What is Vitamin A needed for?
maintenance of epithelial tissues, mucus membranes, visual pigments in the eyes, bone development, immune function
deficency may lead to night blindness
Where is Vitamin D found?
dairy products, liver and fish oils, synthesised by the body using sunlight
What is vitamin D needed for?
-increased calcium absorption in the gut, promotes growth and mineralisation of bone
deficency leads to - weak bones, osteomalacia, osteoporosis
Where is vitamin E- tocopherol found?
meat,veg,veg oils
What is vitamin E needed for?
-figths free radicals-antioxidants, protects cell membranes
Deficency leads to -nerve and muscle damage, vision problems, poor immunity
Where is vitamin K/menadione found?
widespread part of green leafy veg, instestinal production
