7. Nutrition Flashcards
Australian Dietary Guidelines of Protein, Fat, Carbohydrates intake
15% -protein, less than 30% fat, 55% carbohydrates (40% starch & 15% sugar)
Vitamin C
Sourced from fruits (especially citrus), veggies (brocolli and tomato). Important for collagen synthesis (bone, cartilage, gums). Assists in the absorption of Iron.
Vitamin B12
Sourced from meat, eggs, dairy products.
Assists in maturation of RBC, which then assists Vit C in Iron absorption. Coenzyme in DNA (nucleic acid) metabolism.
Vitamin B9
aka Folic acid
Sourced from green veggies, oranges, liver, nuts, legumes, whole grains
It functions as a coenzyme for DNA (nucleic acids) and RNA (amino acids) metabolism
Vitamin K
Green veggies, tea. Also made by colon bacteria.
Important for blood clotting
Vitamin A
Provitamin A (beta-carotene) sourced from green/orange veggies (e.g. carrots) and fruits. Retinol is sourced from dairy products Vit A is a component for visual pigments (photoreceptors), maintaining epithelial tissues, and an antioxidant
Vitamin D
Sourced from dairy products, egg yolk, as well as UV light.
It aids in absorption and use of calcium and phosphorous `
Why are vitamins coenzymes? What does this help achieve?
They bind to and assist enzymes in the break down of macronutrients. This assists in absorption of nutrients
What are minerals?
Minerals such as calcium, phosphorous, potassium, sodium, chloride, magnesium, iodine, iron, allow for smooth body functioning to occur.
Calcium
Sourced in dairy products, dark green veggies, legumes
Calcium plays a huge role in bone and tooth formation, blood clotting, nerve functioning, and muscle functioning.
Phosphorous
Sourced in dairy products, meats, grains.
Phosphorous functions in bone and tooth formation, acid-base balance, and nucleotide synthesis (DNA)
Potassium
Sourced from meats, dairy products, many fruits (esp bananas) and veggies, grains.
Nerve function, and acid-base balance is assisted by potassium
Chloride
Table salt
Role: acid-base balance, formation of gastric juice, nerve function, osmosis
Sodium
Table salt
Role: water balance, blood pressure, nerve function (action potentials)
Magnesium
Found in: whole grains, green leafy veggies
Role: cofactor for enzymes, nerve and muscle function
Iodine
Found in: seafood, iodised salt
Role: Thyroid function (hormone release)
Identify the NHPAs impacted the most by nutrition
Cardiovascular disease, diabetes, obesity, athritis, and musculoskeletal conditions
What are the 4 types of fat? Sources of each?
Saturated - meat, palm oil, coconut
Polyunsaturated - omega-3 in fish, omega-6
Monounsaturated - olive oil, canola oil, avocados, nuts
Trans fats - butter, margarine
What is cholesterol? (Production + Function+ Types)
Cholesterol is an essential fat. A majority of the body’s cholesterol is produced in the liver (normally 85%). It is involved in hormone production as well as stabilising the membrane of cells (imbedded in phospholipid bilayer)
The two types of cholesterol are high-density lipoproteins (HDL) and low-density lipoproteins (LDL).
High-density Lipoproteins
HDL are considered good cholesterol. It reduces LDL in the bloodstream and removes excess LDL and provides it to the liver.
Low-density Lipoproteins
LDL is considered bad cholesterol. In high amounts, it attaches to blood stream and builds up on arterial walls. Through time this causes plaque formation and later leads to cardiovascular issues.
What are the health benefits of consuming foods rich in essential fatty acid Omega 3?
Omega-3s work several ways in the heart. They appear to prevent irregular heartbeat, reduce fatty plaques inside artery walls, decrease blood clotting, decrease triglycerides (blood fat), increase HDL (good cholesterol) and decrease inflammation
What are the two types of fibres and their functions?
- Soluble fibres - absorbed and used as fuel for the body
2. Insoluble - a “cleansing tool”. Provides bulk of stool
Why is sucrose considered a bad sugar?
It damages blood vessels and leads to tooth decay
