Chapter 4: Nutrition Flashcards
What are nutrients?
Organic and inorganic substances found in food that are required by the body for the growth and maintenance of body systems.
What is fibre and what NHPA could it act as a protective factor for?
A type of carbohydrate that the body doesn’t digest, found in barley, soy products, dried beans and lentils. Reduces risk of colorectal cancer by adding bulk to faeces and reducing time spent in digestive system because poop has carcinogens in it. Also leads to increased removal of cholesterol from the body.
What are monounsaturated fats?
Good type of fat found in plant based oils, avocados and nuts and leaner meats. Lowers level of LDL without lowering HDL.
What are polyunsaturated fats?
Good type of fat! Protects against diseases, essential for growth and lowers risk of CVD by lowering LDL levels which reduces risk of heart disease. Also lower blood pressure. E.g.omega 3&6 fatty acids in salmon, sunflower oil, mayonnaise.
What is atherosclerosis?
The hardening and thickening of the walls of the arteries as a result of deposits of atheroma (substance known as plaque) on their inner lining. This build-up of atheroma may slow down or stop blood flow.
What is a benign tumor?
An abnormal growth that’s not cancer and doesn’t spread to other areas of the body.
What is a malignant tumour?
A mass of cancer cells that’s likely to penetrate the tissues or organ in which it originated as well as move to other sites.
What is peak bone mass?
Refers to the genetic potential for bone density.
What foods can complete and incomplete protein be found in?
Complete: seafood, meats, poultry, eggs, milk and cheese
Incomplete:Beans, lentils, legumes, nuts and seeds, grains.
How does protein reduce diseases such as osteoporosis and obesity?
Reduces risk of osteoporosis by increasing strength and structure of bones, muscles and cartilage. Reduces risk of obesity by decreasing appetite and building lean muscles.
Why is vitamin d considered important and what foods can it be found in?
Vitamin D is a fat-soluble vitamin and is essential for the absorption, regulation and utilisation of calcium and phosphorus for the growth and maintaining of bones and teeth. Fundamentally it plays a role in maintaining a stable nervous system. Found in high fat foods such as butter, cream and salmon.
What is sodium’s main role in the body?
To regulate blood pressure and its volume. Also aids in water retention and is present in cured meats such as ham, salami and seafood such as crab. Sodium in fairly large quantities has to be present for glucose to be absorbed and used for energy in the blood.
Why is water so important despite having no nutritional value?
Because it performs functions in the body such as maintaining the health of cells by providing strength and structure. It aids in digestion and absorption and carries nutrients through the body.
List vitamins, their food source and role.
A: sweet potatoes, carrots, lettuce, dried apricots. Aid in healthy skin and mucous membranes as well as bone and teeth development.
(Thiamine) B1: wheat germ, watermelon and whole grains. Aid in energy metabolism and important to nerve function.
(Niacin) B3: Tuna, asparagus and rice. Aid in energy metabolism and important for nervous system and skin health.
B6: fish, soy products, bananas and peanut butter. Needed for protein metabolism and helps make red blood cells.
(Cobalamin) B12: rice milk, almond milk and coconut milk. Needed for making new cells important to nerve function.
(Ascorbic acids) C: Oranges, strawberries, kiwi and bell peppers. Needed for protein metabolism, important for immune system health and aids in iron absorption.
D: fish oils, mushrooms and soy milk. Needed for proper absorption of calcium and stored in bones.
E: nuts and seeds e.g. Avocado. Protects cell walls.
List some minerals, their role and source.
Calcium and phosphorous: dairy products, kale and fortified orange juice for calcium, whereas barley, wheat and oats are high in phosphorous. Aids in bone and teeth density and strength, blood clotting and muscle contraction.
