Food nutrition Flashcards by MICHAEL JOSH SAN FELIPE

What do nutrients support?

A person’s reproduction, good health, and growth

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What are the categories that essential nutrients are divided into?

Micronutrient and Macronutrient

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It consists of vitamin and minerals

Micronutrients

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A person needs in small doses

Micronutrients

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A person need in large amounts

Macronutrients

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Includes water, protein, carbohydrates and fats

Macronutrients

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What are the two groups of vitamins?

Fat soluble and Water Soluble

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Enumerate Fat Soluble Vitamins

Vitamin A
Vitamin D
Vitamin E
Vitamin K

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Enumerate Water Soluble Vitamins

Vitamin B-1 (Thiamine)
Vitamin B-12 (Cyanocobalamin)
Vitamin B-6
Vitamin B-2 (riboflavin)
Vitamin B-5 (pantothetic acid)
Vitamin B-3 (niacin)
Vitamin B-9 (folate, folic acid)
Vitamin B-7 (Biotin)
Vitamin C

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A vitamin which has a function essential for eye health.

Vitamin A

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What are the deficiency’s of lacking Vitamin A?

Night Blindness and Keratomalacia

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It is a vitamin that is necessary for healthy mineralization of bone.

Vitamin D

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What are deficiency’s of Vitamin D?

Rickets and Osteomalacia

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It is also called softening of the bones

Osteomalacia

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It is a vitamin which has a function has an antioxidant activity that helps prevent oxidative stress.

Vitamin E

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It is an issue that increases the risk of widespread inflammation and various diseases.

Oxidative Stress

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What is Vitamin E’s deficiency?

Hemolyctic anemia (new borns)

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This condition destroys blood cells.

Hemolytic anemia

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This vitamin is necessary for blood clotting.

Vitamin K

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What are the deficiency’s of vitamin K

Susceptibility to bleeding or Bleeding Diathesis

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The function of this vitamin is essential for producing various enzymes that helps breakdown blood sugar

Vitamin B1

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What are the deficiency’s of vitamin B1

Beriberi and Wernickekorsakoff syndrome

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It is a vitamin that has a function essential for the growth and development of body cells and helps metabolize food

Vitamin B2

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What are deficiency’s of Vitamin B2

Inflammation of the lips and fissures in the mouth

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The function of this vitamin is to use niacin in the body for the cells to grow and work correctly.

Vitamin B3

Deficiency in Vitamin B3 causes what?

Pellagra

It causes diarrhea, skin changes, and intestinal upset.

Pellagra

This vitamin is necessary for producing energy and hormones

Vitamin B5

What is the deficiency of Vitamin B5?

Paresthesia

Paresthesia is also known as?

Pins and Needles

This vitamin is vital for formation of Red Blood Cell.

Vitamin B6

What is the deficiency of Vitamin B6

Anemia and Peripheral Neuropathy

This vitamin's function enables the body to metabolize proteins, fats, and carbohydrates.

Vitamin B7

This vitamin's function also contributes to keratin

Vitamin B7

A structural protein in the skin, hair, and nails.

Keratin

What are the deficiency of Vitamin B7

Dermatitis or Inflammation of the intestines

This vitamin's function is essential for making DNA or RNA

Vitamin B9

What is the deficiency of Vitamin B9

Affect the fetus's nervous system

What is the doctor's recommendation of the deficiency of Vitamin B9?

Folic Acid Supplements

This vitamins function is essential for a healthy nervous system

Vitamin B12

What is defiency of Vitamin B12

Neurological Problems and Types of Anemia

This vitamins functions is to contribute to collagen production, wound healing, and bone formation.

Vitamin C

This vitamins function strengthen blood vessels, supports the immune system, helps the body absorb iron, and acts as an antioxidant.

Vitamin C

What is the deficiency's of vitaminc c?

Scurvy

This causes bleeding gums, a loss of teeth, and poor tissue growth and wound healing.

Vitamin C

It is the second type of micronutrients.

Minerals

What are two groups of minerals?

Major and Trace Minerals

The body needs a balance of minerals from both groups for optimal ______

Health

Enumerate the major minerals:

Magnesium Calcium Phosphorus Sulfur Sodium Potassium Chloride

Major minerals help the body to do the following:

- Balance Water Levels - Maintain Healthy Skin, Hair, and Nails - Improve Bone Health

Enumerate the Trace Minerals

Iron Selenium Zinc Manganese Chromium Copper Iodine Fluoride Molybedenum

Trace minerals help with:

Strengthening Bones Preventing Tooth Decay Aiding in Blood Clothing Helping to Carry Oxygen Supporting The Immune System Supporting Healthy Blood Pressure

A person can ensure they consume enough minerals by including foods in their diet with:

- Red Meats - Seafood - Iodized table salt - Milk and other dairy products - Nuts and Seeds - Vegetables - Leafy Greens - Fruits - Poultry - Fortified bread and cereals - Egg yolks - Whole grains - Beans and Legumes

macronutrient that every cell in the body needs to function properly.

Protein

Proteins carry out a variety of functions, including:

- Ensuring the Growth and Development of Muscles, Bones, Hair, and Skin. - Forming Antibodies, Hormones, and other Essential Substances. - Serving as Fuel Source for Cells and Tissues when Needed.

Good Sources of Protein:

Red Meats (limit their use and choose lean cuts) Poultry, including chicken and turkey Fish and other Seafood Beans and Legumes Eggs Dairy products Soy Nuts Grains

Provide the body with energy and help it carry out a range of functions.

Fats

What are healthful fats

Monounsaturated and polyunsaturated fats

Unhealthy fats

Saturated and Trans Fats

Functions of Healthful Fats

Cell Growth Blood Clotting Building New Cells Reducing the Risk of Heart Disease and Type 2 Diabetes Muscle Movement Balance Blood Sugar Brain Functioning Mineral and Vitamin Absorption Hormone Production Immune Function

Foods with Healthful Fats

Nuts Fish (Salmon and Tuna) Vegetable oils Coconut oil Seeds

are sugars or starches that provide energy for all the cells and tissues in the body.

Carbohydrates

What are two types of carbohydrates?

Simple and Complex

People should limit their intake of simple carbohydrates, such as:

White Bread Pasta Rice

Complex carbohydrates support the following:

Immune System Brain Function Nervous System Energy to Perform tasks Digestive Function

Foods that contain complex carbohydrates

Quinoa Brown Rice Vegetables Whole grain pasta Bread and other baked goods Oatmeal Fruits Barle

most important essential nutrient that a person needs.

Water

What are the causes of slight dehydration?

Headache Impaired physical and mental functioning

The human body is made up of mostly _______, and every ____ requires water to function.

Water, Cell

Water helps with:

Flushing toxins out Shock Absorption Transporting Nutrients Preventing Constipation Lubrication Hydration

How many percentage is the body weight of water

advice that becomes popular without fact to back it up

Diet Myth