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Nutrition Flashcards

(57 cards)

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1
Q

Vitamin A

A

Fat soluble
Keeps eyes and immune system healthy
Maintains healthy vision
Essential for bone and teeth

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2
Q

Vitamin A food sources

A 
Liver
Fish
Dairy 
Bright orange veggies 
Dark green veggies
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3
Q

Vitamin A deficiency

A

Blindness

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4
Q

Too much Vitamin A

A

Toxic

Can cause liver damage

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5
Q

Vitamin C

A

Keeps your gums healthy

Prevents from bruises and cuts

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6
Q

Vitamin C food sources

A

Orange
Dark leafy greens
Strawberries
Tomatoes

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7
Q

Vitamin C Deficiency

A

Bleeding gums
Teeth problems
Nose bleed
Which is all scurvy

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8
Q

Vitamin K

A

Fat soluble

Slow blood clotting

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9
Q

Vitamin K deficiency

A

Easy bruising
Bleeding gums/ nose
Excessive bleeding from wounds

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10
Q

Vitamin K food sources

A

Dark leafy greens
Fish
Meats

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11
Q

Iron

A

Improves muscle function
Provides oxygen
Mixed with meat and other green veg
improves brain function

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12
Q

Iron food sources

A

Dried fruit
Salmon
Whole grains

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13
Q

Iron deficiency

A

Anemia

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14
Q

Sodium

A

Helps regulate blood pressure

Contains electrolytes

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15
Q

Sodium food sources

A

Meat

Iodized salt

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16
Q

Deficiency – sodium

A

Fainting

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17
Q

Too much sodium can cause

A

Osteoporosis

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18
Q

Sulphur

A

Fat soluble

Produces insolin

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19
Q

Sulphur food sources

A

Nuts
Eggs
Garlic
Onions

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20
Q

Sulphur deficiency

A

Harm to organs

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21
Q

What does sodium do for potassium ?

A

Helps balance it out

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22
Q

Bulimia behaviour

A 
Eat a lot of food quickly 
Secretive eating 
Intentional vomiting 
Eat 3,000- 5,000 calories and hate yourself 
Guilt
No control when eating 
Alternating between overeating and fasting 
10 mile runs
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23
Q

Bulimia physical symptoms

Study These Flashcards
A 
Swollen glans
Sore throat
Fatigue
Muscle aches 
Tooth decay 
Frequent weight fluctuations
24
Q

Iodine

Study These Flashcards
A

Fat soluble

Makes thyroid Horomones

25
Iodine food sources
Seafood | Red meat
26
Iodine deficiency
Goiter ( huge bump on neck) Slow reflexes Low energy levels
27
Binge eating disorder behaviour
Consumes unreasonable amount of food very quickly for 2h Anxiety Stress
28
Binge eating disorder physical symptoms
Risk of heart attack Blood clotting Sleepacnea- choke in your sleep
29
Vitamin B complex
Healthy nervous system Helps skin and nails Good energy production
30
Vitamin B complex food sources
Dairy products | Meat
31
Vitamin B complex deficiency
Anxious | Depressed
32
Anorexia Nervosa
Starvation Perception that they think they're fat Physical mental behavioural psychological and biological symptoms 95% women and girls 11-13 million girls suffer from it
33
Anorexia Nervosa symptoms
``` Extreme and sudden weight loss Fatigue Insomnia Dizziness and fainting Bluish discolouration to fingers Loss of hay Frequent cold feeling ```
34
Calcium
``` Water soluble Keeps bone structure strong Aids cell signaling and blood clotting Orange juice enhances calcium Caffeine inhibits calcium absorption ```
35
Calcium food sources
Dairy Leafy greens Dried fruit Legumes
36
Folic acid
Helps develop skull and brain Reduces birth defects B9 Helps red blood cells grow
37
Folic acid food sources
Green veg Dairy Carrots (root veg)
38
Folic acid deficiency
Sore tounge Tiredness Spino bifidia (skull is exposed)
39
Potassium
Electrolytes | Nervous system
40
Potassium food sources
Green leafy vegetables | Bananas
41
Potassium deficiency
Kidney disease Sweating Cravings for salt Depression
42
Vitamin D
Strengthens immune system helps body absorb calcium Sunlight
43
Vitamin D food sources
Dairy
44
Vitamin D deficiency
Osteoporosis Irregular heart beat Weakened immune system
45
Inositol
Energy production | RNA + DNA reproduction (hair, skin, eyes)
46
Inositol deficiencies
Fatigue | Depression
47
Inositol food sources
Dairy meats Poultry Nuts and whole grains
48
Magnisium
Lower anxiety | Increased energy
49
Magnesium food sources
Brown rice | Nuts and grains
50
Magnesium deficiencies
Muscle cramps Chronic fatigue Migraines Twitches
51
Vitamin E
Fat soluble
52
Vitamin E food sources
Fish (salmon) | Dark greens
53
Vitamin E deficiencies
Gastro intestinal Weakness Eyesight
54
Simple natural sugar carbohydrates
1 or 2 sugar molecules | Easily digested
55
Complex carbohydrates
Molecules are strung together in long complex chains
56
Saturated fats
Fatty acid chains have all single bonds
57
LDL cholesterol
"Bad" cholesterol because if too much of it circulates your body, excess cholesterol can build up on artery walls increasing the risk of heart and stroke

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