Basics of Nutrition Flashcards
Micronutrients
Vitamins and substances that have no calories or nutritional value, yet are essential for body functions.
Macronutrients
Nutrients that makeup the basic food groups: protein, carbohydrates, and fats.
Amino acids
Organic acids that form the building blocks of protein.
Nonessential amino acids
Amino acids that do not have to be obtained from the diet.
Complimentary foods
Combinations of two incomplete foods and provide all the essential amino acids and make a complete protein.
Carbohydrates
Compounds that break down the basic chemical sugars and supply energy for the body.
Adenosine triphosphate
The substance that provides energy to cells and converts oxygen to carbon dioxide, a waste product we breathe out.
Mucopolysaccharides
Carbohydrate-lipid complexes that are also good water- binders.
Glycosaminoglycans
A water binding-substance between the fibers of the dermis.
Hypoglycemia
A condition in which blood glucose or blood sugar drops too low; Caused by either too much insulin or low food intake.
Glucose
produces energy
Glycogen
animal starch stored in muscles and liver
Three Types of Carbohydrates
- Simple sugars: present in table sugar, fruit sugars, and milk sugars.
- Starches: present in many vegetables and grains.
- Fiber: commonly called roughage; helps move food particles from digestive tract into colon.
Three Carbohydrate Divisions
- Monosaccharides: a 1-unit sugar molecule used for energy
- Disaccharides: made up of 2 molecular sugar units
- Polysaccharides: complex compounds consisting of a chain of sugar unit molecules
Fats
Make hormones.
Create cell membranes.
Assist in absorption of vitamins A, D, E, and K.
Fatty Acid Types
- Saturated fats: causes hardening of arteries.
- Monounsaturated fats: fluid molecules.
• Polyunsaturated fats: found in fish, corn, oils. Omega 3 and 6 Linoleic acid Omega 3 fatty acids Arteriosclerosis
Trans Fatty Acids
Increase bad type of cholesterol.
Composed largely of cholesterol.
Too many trans fats/cholesterol can result in clogged blood vessels, high blood pressure, heart disease, and stroke.
Cholesterol
a waxy substance needed to produce hormones, vitamin D, and bile.
Absorbed into the lymph system because it is insoluble in water (blood).
Too much cholesterol can result in clogged blood vessels, high blood pressure, heart disease, and stroke.
How many calories does 1 gram of fat have?
9 calories
how many calories does 1 gram of carbohydrate or protein have?
4 calories
Enzymes
- Biological catalysts made of protein and vitamins.
- Break down complex food molecules.
- Utilize energy extracted from food.
- Necessary to bring about or speed up reactions in the body.
Vitamin Categories
Fat-soluble (A, D, E, K)
Water-soluble (B, C)
Fat-Soluble Vitamins
Vitamin A: necessary for proper eyesight.
Vitamin D: the sunshine vitamin.
Vitamin E: also known as tocopherol; primarily an antioxidant.
Vitamin K: essential for synthesis of proteins necessary for blood coagulation.
Eight B Vitamins
- Niacin: manufactures steroids and red blood cells.
- Thiamine: converts carbohydrates stored as fat.
- Riboflavin: produces energy in cells.
- Pyridoxine: metabolizes proteins.
- Biotin: synthesizes proteins and fatty acids.
- Cobalamine: activates folacin, fatty acid, and DNA synthesis.
- Folacin: processes amino acids and transports molecules.
- Pantothenic acid: synthesizes fatty acids and metabolizes proteins and carbohydrates.
Vitamin C
Repairs skin and tissues. Fights the aging process. Promotes collagen production. Renews vitamin E. Applied topically, can lighten skin. Prevents damage to capillary walls. Prevents cardiovascular disease.
Vitamin P
Also known as bioflavonoids. Enhances absorption of vitamin C. Relieves pain and bruises. Protects capillary blood vessels. Promotes circulation. Have an antibacterial effect. Reduce symptoms of oral herpes.
Minerals
- Calcium: teeth and bone health.
- Magnesium: required for energy release and protein synthesis.
- Phosphorus: present in DNA; involved in energy release.
- Potassium: required for energy use, water balance, muscular movement.
- Sodium: regulates blood pH; aids stomach, nerve, muscle function.
Trace Minerals
- Iron: produces hemoglobin and oxygenation of red blood cells.
- Iodine: metabolizes excess fat; important to thyroid health.
- Zinc: important for protein synthesis and collagen formation.
- Copper: aids in formation of bone, hemoglobin, cells, and elastin.
- Chromium: stabilizes blood sugar levels.
- Flouride: promotes healthy teeth and bones.
- Selenium: protects immune system.
- Manganese: assists protein and fat metabolism.
Functions of sodium
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How much of the bodys weight is composed of water?
Water composes 50 to 70 % of body’s weight.
