Food for health Flashcards
protein - impact and function
F: Growth, repair and maintenance of body tissues and muscles.
Excess protein can be used as a secondary source of energy.
I: Too much of the nutrient - excess protein is broken down and used as a source of energy. This energy can be lead to weight gain if it is not expended.
Too little - children may not grow properly or impact energy levels > underweight
fat - impact and function
F:Provides a concentrated source of energy.
Provides a source of fat-soluble vitamins A, D, E and K.
Provides warmth by creating an insulating layer under the skin.
Protects vital organs.
I:Too much of the nutrient: provides energy to enable you to stay active. Too much saturated fat over an extended period of time can lead to obesity and CHD.
Too little: tiredness resulting in unable to take part in activities. Can also result in weight loss and feeling cold more easily.
carbohydrate impact andd function
F:Provides the body with energy for all activities.
Provides energy to maintain normal body temperature
Aids digestion by supplying dietary fibre (sometimes known as non starch polysaccharide, NSP) to the body.
I:Too much of the nutrient: provides energy to enable you to be active but if this is not used up then it is converted and stored as fat which will lead to weight gain or obesity.
Too little: tiredness, lethargy, unable to take part in activities
vitamin a - impact and function
Vitamin A is required for growth in children and is necessary for good eyesight, especially in dim light.
It is an antioxidant, which helps reduce the risk of heart disease and some cancers.
It is a fat-soluble vitamin (A, D, E and K) and doesn’t need to be eaten everyday.
vitamin b - impact an function
Vitamin B1 - releases energy from carbohydrates and helps the nervous system function
Vitamin B2 - releases energy from proteins, carbohydrates and fats; essential for growth in children
Folic Acid - helps form red blood cells; protects against neural tube defect (spina bifida) in unborn babies
Active people/ teenagers must have a good intake to ensure release of energy from food
Increased folic acid during pregnancy may prevent neural tube defects (spina bifida) in babies. A deficiency may result in slow growth – needed for normal growth in babies and young children
vitamin c - impact and function
Vitamin C helps fight infections, heal wounds quicker and forms connective tissues in the body. It is also an antioxidant, which helps reduce the risk of heart disease and some cancers.
Involved in healing of wound/sores, prevents scurvy.
Aids the absorption of non-haem (plant sources) iron from the intestine and so prevents anaemia.
Babies being weaned at 4 months must have adequate amounts of Vitamin C to assist with absorption of iron from food
Essential that teenagers, especially girls, have adequate Vitamin C to keep iron absorption and to prevent anaemia
Necessary for healing cuts and wounds and preventing infection
Anti oxidant properties beneficial to middle aged/ elderly at risk from CHD/cancer
vitamin d - impact and function
Vitamin D helps absorb calcium. It works together with phosphorus to develop strong bones and teeth and prevents rickets in children.
Vitamin D is in an interrelationship with with calcium and phosphorus.
Growth and maintenance of strong bones and teeth as required to absorb calcium
Promotes quicker healing of fractures - which active teenagers may be more prone to
Prevention of osteoporosis/ broken bones in the elderly - especially those who are less mobile
vitamin e - impact and function
Vitamin E maintains cell membranes. It is also an antioxidant, which helps reduce the risk of heart disease and some cancers.
It is an antioxidant which acts in body cells removing free radicals – important for middle aged/elderly who may be more at risk from cancer/disease. Important to teenagers to reduce the risk of cancers/ CHD in the future
High doses may decrease the symptoms of neurological disorders, slow the progress of Parkinson’s and improve mobility for arthritis sufferers.
folic acid - impact and function
Helps to reduce the risk of neural
tube defects such as spina bifida
in unborn babies
Required to form healthy red
blood cells
Prevent neural tube defects
unborn babies
Result in the production of
red blood cells so less risk
of becoming anaemic
phosporus - impact + function
Works in conjunction with calcium and therefore has the same functions. It combines with calcium to make calcium phosphate, which is the chief material that gives hardness and strength to bones to teeth. It is also present in all living cells where it is involved in the release of energy in the body.
Required in conjunction with calcium for bone formation essential that adequate supplies are available at times of bone growth e.g. young children/teenagers. * Elderly must also have adequate supply to ensure strong bones offset osteoporosis
calcium impact + function
Required for the growth and development of bones and teeth.
Helps in the normal clotting of blood.
For normal functioning of muscles and nerves.
In an interrelationship with vitamin D and phosphorous
Required for the growth and development of bones and teeth.
Helps in the normal clotting of blood.
For normal functioning of muscles and nerves.
In an interrelationship with vitamin D and phosphorous
iron impact+ function
Needed to form red blood cells in the body (haemoglobin). Haemoglobin transports oxygen around the body to every cell for the production of energy and the maintenance of all cell functions. If your iron levels are low then you body may not be able to use all the energy available to it.
Interrelationship with vitamin C.
Vitamin C helps the absorption of iron from the intestine. Vitamin C significantly increases iron absorption especially from plant food.
Too much fibre in leafy vegetables and fresh fruit, or phytic acid in whole grain cereal foods prevents the absorption of iron from foods
Too little can cause iron deficiency anaemia. This causes tiredness and breathlessness
sodium - impact+ function
Saturated fat - impact
I:A diet high in saturated fats tend to raise blood cholesterol levels (particularly the low density lipoprotein – LDL, the “bad” cholesterol) in some people so increasing the risk of heart disease
The LDL tends to stick to artery walls, increasing the risk of blood clots and blockage of the artery.
Certain cancers such as bowel and breast cancer have been linked with high intakes of saturated fats
Unsaturated fat -
Reduce LDL (bad) cholesterol caused by saturated fats
Provide essential fatty acids, such as omega-3, which reduces the risk of blood clots forming, therefore helping prevent heart diseases
Essential fatty acids: omega-3 helps to reduce the risk of blood clotting forming, thereby preventing heart disease.
Oily fish is a good source of omega-3. Examples of oily fish: mackerel, pilchards, sardines, herrings, trout, salmo
