Chapter 3 Flashcards
what are nutrients
nutrients are substances that supply the body with essential elements
what are nutrients necessary for
- growth, maintenance, and tissue repair
- energy requirements
- regulating body processes
- maintaining a constant internal environment
what are key nutrients
key nutrients are the most important nutrients that your body requires
what are some key nutrients
- carbohydrates
- proteins
- fats
- water
- vitamins and minerals
what do proteins form
proteins form parts of the muscle, bone, blood, enzymes, hormones, and cell membranes
what are amino acids
amino acids are the building blocks of proteins
how is a complete protein formed
nitrogen containing chemicals are strung together until a complete protein is formed
how many common amino acids are there
20
how many amino acids are essential
9
these amino acids are not produced by the body and must be supplied in your diet
how many amino acids are nonessential
11
these amino acids are produced by the body in adequate quantities
what are the primary functions of proteins
to repair worn out or wasted tissue and build new tissue
proteins are the only nutrients that carry out these functions
what do proteins transport
proteins transport oxygen and nutrients to the blood and are essential to the clotting of blood
what are fats
fats are structural components of every cell wall, they carry and facilitate absorption of fat soluble vitamins, they help maintain body temperature, act as a cushion for vital organs, and provide a large amount of energy in a small amount of food
what are the fat soluble vitamins
Vitamin’s A, D, E, and K
what is the speed of fat digestion
fats digest slowly, even slower than proteins - they give the sensation of fullness
what are the daily servings recommended for fats
there are no daily servings recommended as the daily requirements are filled by fats contained within the other foods we eat
have fats been implicated in health problems
fats have been implicated in heart disease and many other forms of health problems
what are some sources of fats
milk, cream, butter, cheese, nuts, and oils
what are saturated fats
saturated fats are usually found in animal food products, they are naturally hard at room temperature and increase the amounts of cholesterol in the blood, they are not essential to the diet
what are unsaturated fats
unsaturated fats are the good fats, they are divided into monosaturated and polysaturated depending on the number of hydrogen atoms missing along the chain
what do carbohydrates do
carbohydrates supply energy for body cells
what are some examples of simple carbohydrates
monosaccharides and disaccharides
what are monosaccharides
monosaccharides are single sugar molecules such as glucose, fructose and galactose
what are disaccharides
disaccharides are pairs of single sugars such as sucrose, maltose, malt sugar, and lactose
what are complex carbohydrates
complex carbohydrates are multiple sugar
what do carbohydrates do during digestion
carbohydrates are broken down into glucose for absorption
what is the simplest form of a carbohydrate
monosaccharides (simple sugars)
What is Glucose/Dextrose
sugar found in some foods, but most importantly, the sugar found in blood
what is Fructose/Levulose
fruit sugar, the sweetest of all sugars, it is found in ripe fruit, juices and honey
what must be broken down into smaller monosaccharides before they can be used in the body
disaccharides and polysaccharides
what are refined carbohydrates
refined carbohydrates provide no additional nutrients and supply only empty calories
what are the types of fiber
dietary fiber and functional fiber
what is dietary fiber
nondigestible carbohydrates that are present naturally
what are the two types of dietary fibers
soluble (viscous) fiber and insoluble fiber
what is functional fiber
nondigestible carbohydrates that have been isolated or synthesized
what is total fiber
the sum of both dietary fiber and functional fiber
what can a high fiber diet help reduce
- risk of type 2 diabetes
- heart disease
- pulmonary disease
what are the sources of fiber
all plant substances are sources of fiber
what is the recommended fiber intake for men
38 grams for adult men
what is the recommended fiber intake for women
25 grams for adult women
does fiber need to come from food or supplements
fiber needs to come from food
what are the functions of fiber
to provide the bulk necessary to assist normal peristalsis and the elimination of solid wastes and it provides few calories
where is fiber found
fiber is found in complex carbohydrates such as whole grains, breads, cereals, pasta, brown rice, nuts, fruits and vegetables
what happens to the fiber in fruits and vegetables when they are made into juices
once fruits and vegetables are made into juices most of the fiber is discarded
are refined carbohydrates a good source of fiber
refined carbohydrates are not a good source of fiber
are vitamins organic
vitamins are organic substances required in small amounts to regulate various processes in cells
how many fat soluble vitamins are there and what are they
there are 4 fat soluble vitamins
- Vitamin’s A, D, E, and K
how many water soluble vitamins are there and what are they
there are 9 water soluble vitamins
- Vitamin C, the B-complex vitamins thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantohenic acid
what are the functions of vitamins
vitamins help chemical reactions take place, help unleash energy, produce red blood cells, maintain the nervous, skeletal, and immune systems, and act as antioxidants
what are the sources of vitamins
the human body does not manufacture most vitamins so they are abundant in fruits, vegetables and grains
how are fat soluble vitamins absorbed
fat soluble vitamins are absorbed through the intestinal membranes with the aid of fats in the diet or bile produced by the liver
where are fat soluble vitamins stored
fat soluble vitamins are stored in body fat so it is not essential to consume them every day, excessive amounts become toxic
where are water soluble vitamins stored
water soluble vitamins are not stored in the body so it is essential to consume an adequate amount of these vitamins each day
are water soluble vitamins fragile
they are very fragile. large portions are destroyed during food preparation
what do minerals do
minerals help regulate body functions and release energy, aid in growth, and maintain body tissues
how many essential minerals are there
there are about 17 essential minerals
what are the major minerals
calcium, phosphorus, magnesium, sodium, potassium, and chloride
- we need about 100 milligrams or more needed per day
what are trace minerals
copper, fluoride, iodide, iron, selenium, zinc
- we need minute amounts each day
what issues may arise if there are too many or too few minerals
- iron-deficiency anemia
- osteoporosis
- low potassium: high blood pressure, heart disease
what is calcium
calcium is the most abundant mineral in the body
what is the main function of calcium
the main function of calcium is to build and maintain the skeletal system, it also plays a role in muscle contraction, blood clotting and nerve function
how can the body absorb calcium
the body can absorb calcium when it is accompanied by Vitamins C and D
what are the main sources of calcium
- milk
- yogurt
- cheese
- green leafy vegetables
- seafood
what does phosphorus aid in
phosphorus aids the body in building bones and teeth, and the release of energy from carbohydrates, proteins, and fats
what is the second major mineral in the body
phosphorus
- 85% of it is found in our skeleton
what are some sources of phosphorus
- meat
- poultry
- fish
- eggs
- milk
- milk products
what does iron aid in
iron aids in formation of hemoglobin in the blood and myoglobin in muscles
what does myoglobin do
myoglobin supplies oxygen to cells
what are the sources of iron
- liver
- kidney
- red meats
- dried fruits
what is anemia
anemia is a disease that occurs from a lack of iron intake
what is anemia characterized by
- a reduction in the size or numbers of red blood cells
- a reduction of hemoglobin
what are some symptoms of anemia
- fatigue
- pallor
- shortness of breath
what does magnesium aid in
magnesium aids in bone growth and the manufacturing of proteins and is also used in the conduction of nerve impulses to muscles
what are the sources of magnesium
- raw green leafy vegetables
- nuts (almonds and cashews)
what is zinc
zinc is a mineral that has a role in cell growth, healing and the function of the immune system
what are some sources of zinc
- meat
- liver
- eggs
- whole grain cereals
what could a zinc deficiency result in for children
a zinc deficiency in children may result in a failure to grow and mature sexually
what might too little zinc prenatally result in
too little zinc prenatally may cause abnormal brain developments
what is iodine
iodine is a part of thyroid hormones and it is essential for normal reproduction
what are some sources of iodine
- seafood
- iodized salt
- salt water fish
- sea salt
what is a simple goiter
a simple goiter is a chronic enlargement of the thyroid gland caused by lack of dietary iodine
how much of the human body is water
about 50-60%
what is the function of water in the body
water helps build body tissue and is important in the regulation of body temperature
how much water do men and women need to consume to maintain hydration daily
men need 3.7 liters of water and women need 2.7 liters of water
