Food Nutrients Flashcards
B1 sources, function, deficiency
Sources: Beef, liver, nuts, oats, legumes, pork
Function: An enzyme needed for releasing energy for metabolism and important for nerve functioning and muscle tone
Deficiency: BeriBeri which is loss of appetite, weakness, pain in the limbs, shortness of breath and swollen feet or legs.
B2 sources, function, deficiency
Sources: Meat, fish, poultry, wholegrain breads, mushrooms, asparagus, leafy greens
Function: An enzyme needed for releasing energy for metabolism, it is also important for normal vision and skin health.
Deficiency: Stomatitis which includes painful red tongue with sore throat, chapped and inflamed lips and corners of the mouth.
B3 sources, function, deficiency
Sources: Meat, fish, poultry, wholegrain breads, mushrooms, asparagus, leafy greens, peanut butter
Function: An enzyme needed for energy metabolism, vital for nervous system and digestive system
Deficiency: Pellagra which includes inflammation of the skin vomiting, diarrhea, headache, fatigue, and memory loss.
B5 (Pantothenic) sources, function, deficiency
Sources: Mushrooms, legumes, avocados, milk, eggs, cabbage, liver
Function: Necessary for making blood cells, helps you convert the food you eat into energy
Deficiency: Rare but can cause numbness a of the feet, headache, tiredness, restlessness, loss of appetite
Biotin sources, function, deficiency (vitamin H)
Sources: Eggs, almonds, cauliflower, cheeses, mushrooms, sweet potato, spinach
Function: Converts certain nutrients into energy, important in the health of your hair, skin, and nails
Deficiency: Thinning hair, skin infection, pink eye, brittle nails, nervous system disorders (seizures)
B6 sources, function, deficiency
Sources: Fish, beef liver, potatoes
Function: Significant to protein, fat and carbohydrate metabolism and helps make red blood cells and neurotransmitters
Deficiency: Skin rashes, cracked lips, weakened immune system, tiredness
B9 sources, function, deficiency (folate)
Sources: Leafy greens, legumes, eggs, asparagus, beetroot, broccoli, brussel sprouts,
Function: Helps the body convert carbohydrates into glucose, which is used to produce energy
Deficiency: Spina bifida in babies (spinal cord doesn’t develop properly), Poor growth, Shortness of breath, Diarrhoea, Forgetfulness
B12 sources, function, deficiency
Sources: Meat, poultry, fish, seafood, eggs, milk and milk-related products. It is not found in any plants
Function: An enzyme needed for making new cells, important to nerve function and the production of red blood cells
Deficiency: Anaemia which is lack of red blood cells causing tiredness and fatigue, depression
Vit C sources, function, deficiency
Sources: Oranges, kiwi fruit, rockmelon, lemon, capsicum, cabbage
Function: Enzyme needed for protein metabolism, forms collagen which is important for immune system and skin, aids in iron absorbtion
Deficiency: Rashes on the skin, weak immune system, scurvy which is gum disease, fatigue, bruising. Anaemia
What vitamins are water soluble
Vitamins C and B
What are water soluble vitamins
Dissolve in the water and are absorbed through the small intestine and are excreted from the body through urine
What vitamins are fat soluble
A, D, E, K
What are fat soluble vitamins
Absorbed with fats in the diet and stored in fatty tissue and if you have too much of fat soluble vitamins it can be toxic
Vit A sources, function, deficiency
Sources: Dark leafy vegetables, carrots, sweet potatoes, pumpkins, mangoes, spinach
Function: Maintains healthy teeth, skin, skeletal bones and soft tissues. Promotes good eyesight, especially in low light.
Deficiency: Blindness, dry skin, dry eyes, acne, night blindness
Vit D sources, function, deficiency
Sources: Sun light, oily fish, fish tablets, egg yolk
Function: Promotes absorption of calcium and phosphate
Deficiency: Bone pain and muscle weakness
Vit E sources, function, deficiency
Sources: Olive oil, coconut oil, sunflower oil, broccoli, kale, spinach, avocado, almonds
Function: Protects cell membrane and blood cells and improves absorption of vitamin A
Deficiency: Nerve and muscle damage resulting in loss of feeling, muscle weakness
Vit K sources, function, deficiency
Sources: Leafy green vegetables, cabbage, seeds, grains
Function: Needed for blood clotting, bone metabolism, regulate blood calcium levels, pin prick test on babies to find amino acid disorders
Deficiency: Blood clots which stops blood flow from circulating around the body, weak bones
What is LDL
The bad cholesterol which raises your risk for heart disease and stroke as it clogs arteries. Found in butter, biscuits, pastries, deep fried food, fatty cuts of meat
What is HDL
The good cholesterol absorbs cholesterol and carries it back to the liver. The liver then flushes it from the body. High levels of HDL cholesterol can lower your risk for heart disease and stroke. Found in olive oil, nuts, fatty fruits, oranges, chia seeds
What are macro-minerals
Needed in larger amounts for our body to function
What are micro-minerals
Needed in smaller amounts for our body to function
Calcium sources, function, deficiency
Sources: Dairy foods (milk), canned fish with bones, soy milk
Function: Important for healthy bones and teeth and nerve function, helps muscles relax and contract
Deficiency: Osteoporosis (weak bones), Hypocalcemia dental changes, cataracts
Magnesium sources, function, deficiency
Sources: Pumpkin seeds, spinach, Almonds, cashews, potatoes, peanuts
Function: Maintains nerve and muscle, keep your heart strong and steady and supports healthy immune system
Deficiency: Loss of appetite, Nausea, Vomiting, Fatigue, Weakness
Phosphorus sources, function, deficiency
Sources: Milk, beans, lentils, nuts, grains, fish
Function: Important for healthy bones and teeth, maintains acid base balance in cells
Deficiency: Rickets which is delayed growth, spinal pain, skeletal deformities. Anxiety, fatigue, irregular breathing
Potassium sources, function, deficiency
Sources: Bananas, oranges, dates, leafy greens, sweet potato, mushrooms, lean meats
Function: helps regulate fluid balance, muscle contractions and nerve signals
Deficiency: Kidney disease, excessive sweating, diarrhoea and vomiting, stroke, muscle spasms
