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Esthetics > Ch. 9: Basics of Nutrition > Flashcards

Ch. 9: Basics of Nutrition Flashcards

1
Q

What governmental agency regulates nutrition related affairs?

A

The United States Department of Agriculture (USDA)

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2
Q

What are some of the effects of a poorly balanced diet?

A
  • Skin disorders
  • Fatigue
  • Stress
  • Depression
  • Disease
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3
Q

What are Macronutrients?

A
  • Nutrients that make up the largest part of the nutrition we take in.
  • Three basic food groups: Protein, Carbohydrates, and Fats
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4
Q

What are Proteins?

A

Chains of amino acid molecules used in all cell functions and body growth.

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5
Q

What does the body use proteins for?

A
  • Duplication of DNA
  • Make muscle tissue
  • Make blood
  • Make Enzymes
  • Make keratin for hair, skin, nails
  • Make collagen and elastin
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6
Q

How many common amino acids are there? How many are essential and nonessential?

A

20 Common amino acids / 9 Essential and 11 Nonessential

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7
Q

Define: Nonessential

A

Amino acids that can be synthesized by the body and do not have to be obtained from the diet.

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8
Q

What are Carbohydrates?

A

Compounds that break down the basic chemical sugars and supply energy for the body.

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9
Q

What are Complimentary foods?

A

Combinations of two incomplete proteins that, together, provide all the essential amino acids and make a complete protein.

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10
Q

What is the most important Carbohydrate? Why?

A

Glucose, because it provides the majority of the body’s energy.

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11
Q

What is ATP?

A

Adenosine Triphosphate

The substance that provides energy to cells and converts oxygen to carbon dioxide.

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12
Q

What are Mucopolysaccharides?

A

Carbohydrate-lipid complexes that are also good water binders.

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13
Q

What are Glucosaminoglycans?

A

Water-binding substance between the fibers of the dermis.

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14
Q

What are the three(3) basic structural carbohydrate divisions?

A

Monosaccharides, Disaccharides, and Polysaccharides

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15
Q

Describe Monosaccharides

A

Carbohydrates made up of one basic sugar unit.
(Ex: glucose, fructose)

[ sweets, syrups, honey, fruits, vegetables ]

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16
Q

Describe Disaccharides

A

Sugars made up of two simple sugars such as lactose and sucrose.

[ cereals, breads, flour, potatoes, rice, legumes, pasta ]

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17
Q

Describe Polysaccharides

A

Carbohydrates that contain three or more simple carbohydrate molecules.
(Ex: fiber)

[ grain, bran, wheat, beans, apples, carrots, corn ]

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18
Q

What are the three(3) basic types of carbohydrates?

A

Simple sugars, Starches, and Fiber

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19
Q

Describe Simple Sugars

A
  • Can be found in table sugar (sucrose)
  • Fruit sugars (fructose)
  • Milk sugars (lactose)
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20
Q

Describe Starches

A

Also called complex carbohydrates and are present in many vegetables and grains.

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21
Q

Describe Fiber

A
  • Commonly called roughage and divided into two categories: soluble and insoluble.
  • These carbohydrates aid in moving food particles from the digestive tract and into the colon.
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22
Q

A condition where blood glucose or blood sugar can drop too low without adequate carbohydrates.

A

Hypoglycemia

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23
Q

What are Fats?

A
  • Also known as lipids, fats are macronutrients used to produce energy in the body
  • The materials in the sebaceous glands that lubricate the skin.
  • Organic compounds made up of a glycerol molecule and fatty acids.
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24
Q

What is the main fat in foods?

A

Triglycerides.

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25
Q

What are Triglycerides?

A

Fats and oils representing 95% of fat intake.

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26
Q

What are Phospholipids?

A

The main lipid in cell membranes.

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27
Q

If Triglycerides make up 95% of fat intake, what is the remaining 5%?

A

Phospholipids and Sterols

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28
Q

What are Saturated Fats?

A

A type of fat, in which the fatty acids all have single bonds. They have more rigid molecules and can cause hardening of the arteries. (processed food)

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29
Q

What are Monounsaturated Fats?

A
  • Are more fluid molecules and are important for cell integrity and membrane phospholipids. (olive and canola oil)
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30
Q

What are Polyunsaturated fats?

A
  • Liquid at room temperature and are more easily oxidized. (fish, corn, safflower, and nuts)
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31
Q

What are essential fatty acids?

A

Acids the body cannot manufacture on its own, and therefore need to be extracted internally by the body from ingested food.

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32
Q

What polyunsaturated fatty acids are necessary for brain and body development, metabolism, and hair and skin growth?

A

Omega-3 and Omega-6

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33
Q

Describe Linoleic Acid

A

Omega-6, an essential fatty acid used to make important hormones and maintain the lipid barrier of the skin. (safflower, sunflower, corn, soybean, borage, flaxseed)

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34
Q

Describe Omega-3 fatty acids

A

Alpha-Linoleic acid, a type of “good” polyunsaturated fat that may decrease the likelihood of cardiovascular diseases. Its also an anti-inflammatory and beneficial for skin. (tuna, salmon, herring, trout, walnuts, algae)

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35
Q

What is the clogging and hardening of arteries?

A

Arteriosclerosis

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36
Q

What are trans fatty acids?

A

Acids that can increase the bad type of cholesterol in blood, known as low-density lipoprotein (LDL)

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37
Q

What is Cholesterol?

A

A waxy substance found in your body that is needed to produce hormones, vitamin D, and bile.

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38
Q

Define: Calories

A
  • The measure of heat units.

* Calories fuel the body by making energy available for work.

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39
Q

What are Enzymes?

A

Biological catalysts made of proteins and vitamins that break down complex food molecules to utilize extracted energy.

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40
Q

What are Micronutrients?

A

Vitamins and substances that have no calories or nutritional value, yet are essential for body functions.

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41
Q

What important role do vitamins play in the skin’s health?

A

Aiding in healing, softening, and fighting diseases of the skin.

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42
Q

What are the two categories of vitamins?

A

Fat-Soluble (Vitamins A, D, E, and K)

Water-Soluble (Vitamins B and C)

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43
Q

Name the Vitamin:

Function: growth and repair of body tissue, bone formation, and vision.

[yellow and green fruits and vegetables, carrots, dairy products, fish liver oil]

A

Vitamin A

Retinol

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44
Q

Name the Vitamin:

Function: metabolism, appetite maintenance, nerve function, healthy mental state, muscle tone.

[grains, nuts, wheat germ, fish, poultry, legumes, meat]

A

Vitamin B-1

Thiamine

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45
Q

Name the Vitamin:

Function: metabolism, health in hair, skin, and nails; cell respiration, formation of antibodies, and red blood cells.

[whole grains, leafy green vegetables, liver, fish, eggs]

A

Vitamin B-2

Riboflavin

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46
Q

Name the Vitamin:

Function: metabolism, formation of antibodies, sodium/potassium balance

[whole grains, leafy green vegetables, yeast, bananas, organ meats]

A

Vitamin B-6

Pyridoxine

47
Q

Name the Vitamin:

Function: metabolism, formation of fatty acids.

[legumes, eggs, grains, yeast]

A

Vitamin B-7

Biotin

48
Q

Name the Vitamin:

Function: metabolism, healthy nervous system, blood cell formation.

[eggs, milk/milk products, fish, organ meats]

A

Vitamin B-12

Cobalamine

49
Q

Name the Vitamin:

Function: nerve metabolism and transmission; regulates liver, kidneys, and gallbladder.

[lecithin, fish, wheat germ, egg yolk, soybeans]

A

Choline

50
Q

Name the Vitamin:

Function: red blood cell formation, growth and cell division (RNA and DNA).

[green leafy vegetables, organ meats, yeast, milk products]

A

Folic Acid

Folacin

51
Q

Name the Vitamin:

Function: hair growth, metabolism, lecithin formation.

[whole grains, citrus fruits, yeast, molasses, milk]

A

Inositol

52
Q

Name the Vitamin:

Function: metabolism, healthy skin, tongue and digestive system, blood circulation, essential for synthesis of sex hormones.

[meat, poultry, fish, milk products, peanuts]

A

B Complex (Niacin)

53
Q

Name the Vitamin:

Function: metabolism, red blood cell formation, intestines, hair coloring, sunscreen.

[yeast, wheat germ, molasses]

A

B Complex (PABA)

54
Q

Name the Vitamin:

Function: metabolism, stimulates nerve and glandular systems, cell respiration.

[whole grains, pumpkin and sesame seeds]

A

Vitamin B-15

Pantothenic Acid

55
Q

Name the Vitamin:

Function: aids in healing, collagen maintenance, resistance to disease.

[citrus fruits, vegetables, tomatoes, potatoes]

A

Vitamin C

Ascorbic Acid

56
Q

Name the Vitamin:

Function: healthy bone formation, healthy circulatory functions, nervous system.

[egg yolks, organ meats, fish, fortified milk]

A

Vitamin D

57
Q

Name the Vitamin:

Function: red blood cells, inhibits coagulation of blood, cellular respiration.

[green vegetables, wheat germ, organ meats, eggs, vegetable oils]

A

Vitamin E

58
Q

Name the Vitamin:

Function: respiration of body organs, lubrication of cells, blood coagulation, glandular activity.

[wheat germ, seeds, vegetable oils]

A

Vitamin F

59
Q

Name the Vitamin:

Function: blood clotting agent, important to proper liver function and longevity.

[green leafy vegetables, milk, kelp, safflower]

A

Vitamin K

60
Q

Name the Vitamin:

Function: for healthy connective tissue, aids in utilization of vitamin C.

[fruits]

A

Vitamin P

Bioflavonoids

61
Q

Name the Vitamin:

Function: resilient bones, teeth, muscle tissue, regulating heartbeat, blood clotting.

[dairy products, bone meal]

A

Calcium

62
Q

Name the Vitamin:

Function: body’s use of glucose, energy, effective use of insulin.

[corn oil, yeast, clams, whole grains]

A

Chromium

63
Q

Name the Vitamin:

Function: healthy red blood cells, bone growth and formation, joins with vitamin C to form elastin.

[whole grains, leafy green vegetables, seafood, almonds]

A

Copper

64
Q

Name the Vitamin:

Function: part of the hormone thyroxine which controls metabolism

[iodized table salt, shellfish]

A

Iodine

65
Q

Name the Vitamin:

Function: hemoglobin formation, blood quality, resistance to stress and disease.

[meats, fish, leafy green vegetables]

A

Iron

66
Q

Name the Vitamin:

Function: metabolism

[nuts, green vegetables, whole grains]

A

Magnesium

67
Q

Name the Vitamin:

Function: carbohydrate and fat production, sex hormone production, bone development.

[egg yolks, legumes, whole grains]

A

Manganese

68
Q

Name the Vitamin:

Function: bone development, important in protein, fat, and carbohydrate utilization.

[proteins, grains]

A

Phosphorus

69
Q

Name the Vitamin:

Function: fluid balance; controls activity of heart muscle, nervous system, and kidneys.

[grains, vegetables, bananas, fruits, legumes]

A

Potassium

70
Q

Name the Vitamin:

Function: maintains muscular, blood, lymph, and nervous systems; regulates body fluid.

[table salt, shellfish, meat and poultry]

A

Sodium

71
Q

Name the Vitamin:

Function: Collagen and body tissue formation, gives strength to keratin.

[fish, egg, nuts, cabbage, meat]

A

Sulphur

72
Q

Name the Vitamin:

Function: Healthy digestion and metabolism, reproductive system, aids in healing.

[whole grains, wheat bran]

A

Zinc

73
Q

Name the Vitamin:

Function: part of important antioxidant; glutathione peroxidase.

[whole grains, liver, meat, fish]

A

Selenium

74
Q

Name the Vitamin:

Function: bone and tooth formation.

[fluoridated water and toothpaste]

A

Fluoride

75
Q

What is retinoic acid?

A

Also known as Retin-A; Vitamin A derivative that has demonstrated an ability to alter collagen synthesis and is used to treat acne and visible signs of aging.

76
Q

What is Tretinoin?

A

Transretinoic acid, a derivative of vitamin A used for collagen synthesis, hyperpigmentation, and for acne.

77
Q

What are Provitamins?

A

Also called precursors; are vitamin-containing substances that are converted to the actual vitamin once they are in the body.

78
Q

Define: Fortified

A

A vitamin has been added to a food product.

79
Q

Describe Vitamin D.

A
  • sometimes called the sunshine vitamin because the skin synthesizes vitamin D from cholesterol when exposed to sunlight.
  • Its main function is to enable the body to properly absorb and use calcium.
  • Promotes healthy, rapid healing of the skin and support the body’s bone structure.
80
Q

Describe Vitamin E.

A
  • Also known as Tocopherol and is primarily an antioxidant.
  • It helps to stop free radicals so that cell membranes are not damaged.
  • Helps protect the skin from the sun’s harmful rays.
  • Helps heal damage to tissues when used both internally and externally.
81
Q

What is Osteoporosis?

A

A thinning of bones, leaving them fragile and prone to fractures; caused by the reabsorption of calcium in the blood.

82
Q

Describe Vitamin K.

A
  • Essential for the synthesis of proteins necessary for blood coagulation.
  • Applied topically has been shown to improve the appearance of abnormal capillaries or spider veins by strengthening capillary walls.
83
Q

What disease is associated with Niacin deficiency?

A

Pellagra: it affects the skin, mental function, the intestinal tract, and can cause death.

84
Q

What is Cheilosis?

A

Cracks at the corner of the mouth.

85
Q

A water-soluble vitamin that is required by the body for manufacturing steroids as well as red blood cells.

Deficiencies: Pellagra

A

Niacin

86
Q

A water-soluble vitamin that works with enzymes to produce energy in cells.

Deficiencies: retarded growth, nerve tissue damage, dryness of skin, and cracks at the corners of the mouth.

A

Riboflavin (B₂)

87
Q

A water-soluble vitamin that removes carbon dioxide from cells and converts carbohydrates stored as fat.

Deficiencies: a disease known as Beriberi

A

Thiamine (B₁)

88
Q

What is Beriberi?

A

A disease associated with thiamine deficiency. It can slow the heart rate as well as cause mental dysfunction.

89
Q

A water-soluble vitamin that is important in the metabolism of proteins, both for breaking down and reconstructing amino acids as needed by the body.

Deficiencies: poor coordination and mental acuity, and can affect the level of white blood cells.

A

Pyridoxine (B₆)

90
Q

A water-soluble vitamin that is involved in processing amino acids and in transporting certain molecules.
(also known as Folic Acid)

Deficiencies: causes various mental problems, including moodiness, hostility, and memory loss.

A

Folacin

91
Q

What is Pellagra?

A

A disease associated with niacin deficiency. It can affect the skin, mental functions, the intestinal tract, and even cause death.

92
Q

A water-soluble vitamin involved in energy formation by cells, as well as in the synthesis of both proteins and fatty acids.

Deficiencies: are primarily caused by intestinal disorders or by poor absorption.

A

Biotin (B₇)

93
Q

A water-soluble vitamin that is important in the activation of folacin, fatty acid synthesis, and DNA synthesis in conjunction with proper red blood vessel formation by the bone marrow.

Deficiencies: a disorder known as Pernicious Anemia

A

Cobalamine (B₁₂)

94
Q

What is Pernicious Anemia?

A

A disorder cause by a lack of Vitamin B₁₂ or from poor absorption of the vitamin caused by other diseases. Thus causing a decrease in red blood cells. Symptoms include weakness and fatigue.

95
Q

A water-soluble vitamin that is important in various processes involved in synthesizing fatty acids and in metabolizing proteins and carbohydrates.

Deficiencies: practically nonexistent

A

Pantothenic Acid (B₁₅)

96
Q

What are Water-Soluble Vitamins?

A
  • Vitamins B and C, benefit the inside of the cells and they do not stay in the body long.
  • Water-soluble vitamins are used in almost every metabolic reaction and are then excreted.
97
Q

Describe Vitamin C.

A
  • Also known as Absorbic Acid.
  • Is an antioxidant that helps protect the body from many forms of oxidation and from problems involving free radicals.
  • An essential vitamin needed for proper repair of the skin and tissues.
  • Promotes collagen production in the dermis tissue, keeping the skin healthy and firm.
  • Also helps prevent damage to the capillary walls
98
Q

What are Bioflavonoids?

A
  • Referred to as vitamin P, enhance the absorption of vitamin C.
  • Promotes circulation, protects capillary blood vessels, and have an antibacterial effect.
  • Are antioxidants found in citrus peel, peppers, grapes, garlic, berries, and green tea.
99
Q

Define: Mineral

A

Inorganic materials essential in many cell reactions and bodily functions.

100
Q

Name the Mineral:

Function: is important in forming and maintaining teeth and bones, and it helps prevent osteoporosis.

A

Calcium

101
Q

Name the Mineral:

Function: is required for energy release and protein, synthesis preventing tooth decay, and maintaining nerve and muscle movement.

A

Magnesium

102
Q

Name the Mineral:

Function: is present in DNA and is involved in energy release. It is needed for bone formation and cell growth, and it assists vitamin and food energy process.

A

Phosphorus

103
Q

Name the Mineral:

Function: required for energy use, water balance, and muscular movement. It aids in maintaining blood pressure and regulates cell nutrient transfers and reactions. Important in heart and nervous system functions.

A

Potassium

104
Q

Name the Mineral:

Function: moves carbon dioxide, regulates water levels, and transports materials through cell membranes. It regulates blood pH and helps in stomach, nerve, and muscle function.

A

Sodium

105
Q

What are Trace Minerals?

A

These are required in small quantities, are necessary for correct body functions, and many are present in cells and tissue.

106
Q

Name the Trace Mineral:

Function: is used in the production of hemoglobin and oxygenation of red blood cells. Is also essential for enzymes and for the immune system.

A

Iron

107
Q

Name the Trace Mineral:

Function: helps metabolize excess fat and is important in development and thyroid health.

A

Iodine

108
Q

Name the Trace Mineral:

Function: is important for protein synthesis and collagen formation. It also promotes wound healing and helps the immune system.

A

Zinc

109
Q

Name the Trace Mineral:

Function: aids in formation of bone, hemoglobin, cells, and elastin. Is involved in healing, energy production, and is essential for collagen formation.

A

Copper

110
Q

Name the Trace Mineral:

Function: helps with energy and the metabolism of glucose and aids in synthesizing fats and proteins. Stabilizes blood sugar levels.

A

Chromium

111
Q

Name the Trace Mineral:

Function: is needed for healthy teeth and bone formation.

A

Fluoride

112
Q

Name the Trace Mineral:

Function: a vital antioxidant protecting the immune system. It works with vitamin E to produce antibodies and to maintain a healthy heart; also needed for tissue elasticity.

A

Selenium

113
Q

Name the Trace Mineral:

Function: assists protein and fat metabolism, promotes healthy nerves, and supports immune system functions. It also aids in energy production and bone growth.

A

Magnesium

Esthetics (23 decks)

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