food nutrition Flashcards
FOOD NUTRIENTS: carbs, proteins, lipids
CARBS: provide most of the energy in the human diet.
PROTEIN: build and repair muscles and bones
LIPIDS: store energy, regulate hormones, aid digestion
FOOD NUTRIENTS: vitamins, minerals, water
VITAMINS: necessary for the body to function well and are required in small amounts.
fight off infections, keep nerves healthy, help the body get energy from food and help blood to clot properly.
MINERALS: essential in the diet as they cannot be created by the body. The body uses minerals for many different jobs, including keeping your bones, muscles, heart, and brain working properly.
-some are required in larger amounts (macro-minerals) including calcium, magnesium, sodium, potassium.
-micro-minerals are required in much smaller amounts, including iron, zinc, iodine.
WATER: prevents dehydration and replenishes liquid lost through perspiration
STRUCTURE OF: carbs
made of -
SIMPLE - SUGARS:
1. monosaccharides - single sugar molecules (glucose and fructose)
2. disaccharides - two sugar molecules together (glucose + fructose = sucrose, glucose + galactose = lactose)
COMPLEX - STARCHES/DIETARY FIBRE:
3. polysaccharides - many sugar molecules (starch and glycogen)
STRUCTURE OF: proteins
formed when amino acids link together: amino acids are made up of nitrogen, oxygen, carbon and hydrogen
8 essential amino acids are required by the body through food
-essential for growth and maintenance
-energy source
-contain antibodies to prevent illness
STRUCTURE OF: lipids
fats and oils made up of carbon, hydrogen and oxygen e.g. butter, cooking oil and pastry
FATTY ACIDS: chains of carbon atoms joined together with 4 H+ atoms and 2 O2 atoms e.g. fish and flaxseed
TRYGLYCERIDES: 95% of the fat in our diet. It is formed when three fatty acids combine with glycerol e.g. sugary foods and drinks
STEROLS: 1% of the total lipids in the diet are created when many fatty acids combine with glycerol. The most common is cholesterol. Most is made in the liver, but about 25% comes from our food
PHOSPHOLIPIDS: eggs, fish, meats
SOURCES OF: carbs, proteins, and lipids
CARBS: cereals, pasta, breads
PROTEINS: eggs, legumes, dairy, fish, chicken, meat
LIPIDS: avocado, olives, tuna/salmon, cream, processed foods
SOURCE OF: vitamins, minerals, water
VITAMINS:
1. vitamin a: potato, carrots, spinach
2. vitamin d: dairy products
3. vitamin e: leafy green vegetables, seeds, nuts
MINERALS: meat, dairy, nuts, cereals
WATER: cucumber, water, tomato
FUNCTIONS OF: carbs, proteins and lipids
CARBS: to provide energy to maintain breathing, regulate body temperature, keep the heart pumping, and ensure that all organs are functioning.
PROTEINS: creates, replaces, and repairs cells
LIPIDS: insulate body heat, protect organs, concentrated source of energy
FUNCTIONS OF: vitamins, minerals and water
VITAMINS: blood clotting (k,) absoprtion of calcium (d,) support vision and healthy skin (a)
MINERALS: strengthen teeth and bones (calcium,) metabolise energy levels (iron,) support the immune system (zinc)
WATER: regulate body temperature, flushes urine, supports cell growth
SIGNIFICANT INTERRELATIONSHIPS: iron and vitamin c
iron and vitamin c work together in the synthesis of red blood cells, as iron is a vital part of hemoglobin, found in red blood cells, and vitamin C is essential for the integrity of the blood vessels.
-eat iron-rich foods along with citrus fruits or greens at the same
SIGNIFICANT INTERRELATIONSHIPS: iron and fibre
too much fibre in foods can bind with iron and not allow it to be absorbed into the blood.
-if you consume fibrous grains at the same time as red meat, your body does not absorb iron as effectively.
SIGNIFICANT INTERRELATIONSHIPS: calcium and phosphorus
both required for the formation, absorption and maintenance of calcium phosphate, which gives bones and teeth their strength.
-if calcium levels rise, phosphorus levels fall and vice versa.
-dairy foods have calcium, phosphorus and lactose content
SIGNIFICANT INTERRELATIONSHIPS: calcium and vitamin d
vitamin d promotes the absorption of calcium. without vitamin d we cannot make use of the calcium in food, resulting in weak bones and teeth.
-fish and dairy at the same time would help absorb these micro-nutrients.
SIGNIFICANT INTERRELATIONSHIPS: calcium and fibre
insoluble fibre cannot be processed in the digestive system, so it is best to eat dairy and fibre separately.
SIGNIFICANT INTERRELATIONSHIPS: calcium and lactose
lactose increases calcium absorption