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Food Nutrition Flashcards

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1
Q

What is caramelisation?

A

The oxidation of sugar for a nutty flavour, a non-enzymic browning reaction which involves removal of water (as steam) and the breakdown of sugar to sugar anhydrides

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2
Q

What are the two browning reactions that sugar takes part in?

A

The Maillard reaction
Caramelisation

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3
Q

What 2 reactions is starch involved in?

A

Dry heat - Maillard reaction
Moist heat - gelatinisation

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4
Q

What happens during gelatinisation?

A

The starch thickens of heating and sets while cooling

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5
Q

What scientifically happens during the gelatinisation of a roux sauce?

A
  1. Cooks starch in the flour (removes flour taste)
  2. Starch absorbs water
  3. Starch grains burst
  4. At 70 degrees Celsius, 2 components leak out - amylose and amylopectin
    Amylose leaks first - straight wavy chain
    Amylopectin leaks second - branched chains
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6
Q

What happens to roux sauce after gelatinisation?

A

Amylopectin lattices with amylose to form a gel with interstices

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7
Q

What are interstices?

A

Water trapped inside the gel of a lattice

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8
Q

What is syneresis?

A

When a gel ages over time so the lattice tightens, making water squeeze out (the gel weeps)

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9
Q

What happens before syneresis?

A

Retrogradation

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10
Q

What is Retrogradation?

A

Ageing of the colloidal cell - after sauce is prepared, colloidal infrastructure begins to collapse and shrink after a few hours/days

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11
Q

What is nutrition?

A

Studies of food and how we use them

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12
Q

What are nutrients?

A

Chemical within the food

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13
Q

What is diet?

A

Foods you eat everyday

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14
Q

What causes malnutrition?

A

Poor/bad nutrition

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15
Q

What causes kwashiorkor?

A

Protein/energy malnutrition

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16
Q

What causes marasmus?

A

Protein/energy malnutrition

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17
Q

What can marasmus and kwashiorkor cause?

A

A swollen stomach

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18
Q

What causes over nutrition?

A

Too much nutrition

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19
Q

What causes obesity?

A

Over nutrition

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20
Q

What causes type 2 diabetes?

A

Too much sugar

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21
Q

What causes cerebrovascular disease?

A

High saturated fats and salty diet

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22
Q

What disease cause 1/3 of deaths?

A

Coronary heart disease and cerebrovascular disease

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23
Q

What causes osteoporosis?

A

Low calcium and/or vitamin D

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24
Q

How are your bones made?

A

There is a protein matrix with calcium phosphate crystals inside of it which is put in the bones by vitamin D

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25
Q

What causes scurvy?

A

Low vitamin C

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26
Q

What is another name for vitamin C?

A

Ascorbic acid

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27
Q

What causes rickets?

A

Lack of vitamin D

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28
Q

What happens when someone gets rickets?

A

(Children) get soft bones that stay an abnormal shape

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29
Q

What causes megaloblastic anaemia?

A

B12 deficiency (cyanocobalamin)

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30
Q

What factors affect food choice?

A

Availability
Price
Personal preference
Religion
Appearance
Allergies
Nutritional value
Packaging/branding
Convenience/occasion
Quality
Hunger

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31
Q

What were the nutrition reports in 1983?

A

COMA, NACNE, JACNE - dietary goals

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32
Q

What was the 1991 nutrition report?

A

Dietary reference values for nutrients and energy - COMA

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33
Q

What does COMA?

A

Committee on medical aspects

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34
Q

Who went after COMA?

A

SACN - scientific advisory committee on nutrition

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35
Q

What were the 1992 - 2000 nutrition reports?

A

Health of the nations reports

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36
Q

What was the 2008 nutrition report?

A

Healthy weight, healthy lives

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37
Q

What are the risk factors for cancer?

A

Sugary foods (causing obesity)
Too much alcohol
Obesity
Smoking
Overexposure to sun/radiation
Red meat
Processed meat (smoked meat and reformed meat)

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38
Q

What is the limit for reformed meat a week?

A

30g

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39
Q

What do smoked meats contain and why is it bad?

A

They contain nitrites and nitrates which changes the protein, causing tumours in bowels

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40
Q

What do phytochemicals do?

A

Help prevent cancers with ACE vitamins and anti-oxidants

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41
Q

What are the risk factors for type 2 diabetes?

A

Over 40 years old and white
Over 25 years old and South Asian/African - higher risk
Obesity - hip to waist ratio
Coronary heart disease

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42
Q

How can you prevent type 2 diabetes?

A

Good diet (eat less sugar)
Good physical activity
Healthy weight

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43
Q

What are risk factors for coronary heart disease and cerebrovascular disease?

A

High blood pressure
High blood cholesterol - LDL/HDL

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44
Q

What is a lipoprotein?

A

A biochemical contains layers of fat and protein with the protein layers making it soluble

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45
Q

What do free radicals do?

A

Oxidise the lipids off a lipoprotein which get rids of the solubility of the lipoprotein for it to be deposited in the arteries

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46
Q

Where do you get free radicals from?

A

Alcohols
Smoking
Trans-fatty acids

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47
Q

What does NSP stand for?

A

Non-Starch polysaccharide

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48
Q

What do the ACE vitamins do to free radicals?

A

React with free radicals to render them useless (anti-oxidants) and take the out the body as waste as well as increase HDL (high-density lipoprotein).

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49
Q

What is the best type of lipoprotein?

A

High density lipoprotein (HDL)

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50
Q

Where do LDLs come from (Low Density Lipoproteins)?

A

Animals and plant fats

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51
Q

What does dietary fibre do?

A

Absorbs fats and soluble fibre

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52
Q

Where can you find dietary fibre from?

A

Oats
Bananas

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53
Q

What causes CHD?

A

Blockage or narrowing of heart arteries

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54
Q

What causes cerebrovascular disease?

A

Blockage or narrowing of brain arteries

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55
Q

What did the 1991 COMA report consist of?

A

Dietary reference values on energy and nutrients in the UK

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56
Q

What does the Eatwell guide consist of?

A

1/3 fruit and veg
1/3 starchy food
1/6 starchy dairy
1/6 protein sources
Tiny amounts of fatty/sugary food

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57
Q

What are the 8 dietary goals?

A
  1. Base meals on starchy food
  2. Eat lots of fruit and veg
  3. Eat more fish
  4. Cut down on saturated fats
  5. Eat less sugar
  6. Eat less salt
  7. Drink enough water
  8. Don’t skip breakfast
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58
Q

How is a saturated fatty acid made (atomically)?

A

Carbon atoms saturated with hydrogen with oxygen as the bonds

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59
Q

What is an unsaturated fatty acid made up of (atomically)?

A

It has double bonds as the previous bond doesn’t disappear - the more double bonds, the more unsaturated it is

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60
Q

How can you tell the omega number of an unsaturated fatty acid?

A

The first double bond from the right

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61
Q

What do unsaturated fatty acids do?

A

React with free radicals and take them out the body as waste

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62
Q

What do saturated fatty acids do?

A

Get oxidised by free radicals and clog up the arteries

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63
Q

What is another name for wholemeal bread?

A

Unrefined bread

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64
Q

What is a grain consist of?

A

Germ - 5%
Endosperm - 70%
Outer husk - 25%

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65
Q

What is endosperm?

A

Refined white starch used to make white bread

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66
Q

What does the outer husk of a grain consist of?

A

All the nutrients:
NSP
B vitamins
Iron
Zinc
Calcium

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67
Q

What should you do when basing meals on starchy food?

A

Choose whole grain varieties for more fibre and they make you feel fuller for longer

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68
Q

Why is it good to eat lots of fruit and veg?

A

They have ACE vitamins which prevents cancers and CHD - eat at least 5 portions a day

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69
Q

What does a red/purple pigmentation mean in fruit?

A

The fruit contains anthocyanins

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70
Q

What does an orange pigmentation in fruit mean?

A

It contains carotenoids

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71
Q

What does a green pigmentation in fruit mean?

A

It contains chlorophyll

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72
Q

Why is oily fish good for you?

A

It is high in omega-3 (helps prevent heart disease)
Helps communication in the brain

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73
Q

Why is fish good for you?

A

Good source of protein and contains many vitamins and minerals

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74
Q

How much fish should someone eat per week?

A

At least 2 portions, 1 of which being oily fish

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75
Q

Why should we cut down on saturated fats?

A

Too much can increase the amount of cholesterol in the blood - clogs arteries and increases risk of heart disease

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76
Q

Why should eat less sugar?

A

Eating sugar increases insulin levels and the more timed we do this, causes a higher chance of diabetes - eating all the sugar in one go is better than seperately

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77
Q

Why should we eat less salt?

A

3/4 of the salt we eat is already in food we buy (cereals, soups and sauces) - eating too much can cause high blood pressure which increases risk of stroke and heart disease

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78
Q

How much water should someone aim to drink?

A

2L a day

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79
Q

Why do some people skip breakfast and why is wrong?

A

They think skipping breakfast helps lose weight but then they snack on more food later

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80
Q

What is LRNI?

A

Lower reference nutrient intake

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81
Q

What does RNI stand for?

A

Reference nutrient intake

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82
Q

What is RNI?

A

The amount of nutrients 97-98% of the population needs

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83
Q

How many kcal are in 1g carbohydrate?

A

3.75 kcal energy

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84
Q

How many kcal are in 1g fat?

A

9 kcal energy

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85
Q

How many kcal are in 1g protein?

A

4 kcal energy

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86
Q

What does all food contain?

A

Carbon, Hydrogen, Oxygen, phosphorus, sulphur and nitrogen (CHOPSN)

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87
Q

What do all proteins contain?

A

Carbon, Hydrogen, Oxygen, (Phosphorus, Sulfur) and Nitrogen
CHOPSN but not all proteins have phosphorus and sulfur

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88
Q

What is an essential amino acid?

A

Amino acids that our bodies cannot make and have to consume from our diet

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89
Q

What are the 10 essential amino acids for children?

A

ARGININE - only children
HISTIDINE - only children
Leucine
Isoleucine
Lysine
Methionine
Valine
Threonine
Tryptophan
Phenylalanine

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90
Q

What are the 8 essential amino acids for adults?

A

Leucine
Isoleucine
Methionine
Valine
Threonine
Tryptophan
Phenylalanine

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91
Q

What is aspartame?

A

Aspartic acid + phenylalanine

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92
Q

What happens to a baby with an allergy?

A

They get an injection meaning they can’t have lots of phenylalanine till they are 8

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93
Q

What are the macronutrients?

A

Proteins
Fats
Carbohydrates

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94
Q

What are macronutrients measured in?

A

Grams (g)

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95
Q

What are the micronutrients?

A

Vitamins
Minerals

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96
Q

What are micronutrients measured in?

A

Milligrams (mg or ug - the u line is longer)

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97
Q

What is a high biological value protein?

A

A protein with all essential amino acids

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98
Q

What are the high biological value proteins?

A

Animal protein (apart from gelatin)
Soya
Quorn

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99
Q

Why is gelatine not a HBV?

A

It is an animal protein that doesn’t contain 4 of the essential amino acids

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100
Q

What is a low biological value protein?

A

A protein that doesn’t have all the essential amino acids

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101
Q

What are the low biological proteins?

A

Plant proteins (except soya quorn)
Gelatine

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102
Q

What are complimentary dishes?

A

A dish which has some LBV proteins but the other has the missing amino acid(s) so the dish altogether is of high biological value

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103
Q

What are some examples of complementary dishes?

A

Beans on toast/rice
Hummus and whole wheat bread

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104
Q

What are the functions of protein?

A

Growth and repair
Secondary source of energy

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105
Q

What does coagulate mean?

A

To set (sometimes denatured)

106
Q

How do eggs white coagulate?

A

The go from a bonded helix to a (after heat is added) straight helix to an (after more heat is added) unravelled helix

107
Q

At what temperature do egg whites coagulate?

A

62 degrees Celsius

108
Q

At what temperature do egg yolk coagulate?

A

70 degrees Celsius

109
Q

What are the 4 proteins in meat?

A

Actin
Myosin
Elastin
Collagen

110
Q

What proteins make up the connective tissue in meat?

A

Elastin
Collagen

111
Q

What proteins are in the muscle fibres in meat

A

Actin
Myosin

112
Q

What are the attributes of tougher meat?

A

Longer muscle fibres
More connective tissue

113
Q

What makes meat more tender?

A

Long, slow, moist methods of cooking
Hammering
Enzymes

114
Q

What happen to the muscle fibres in meat when heat is added?

A

The protein actin and myosin tighten and shrink the muscle fibres

115
Q

What happens in the Maillard reaction?

A

Surface proteins + sugar (add heat) —>brown pigments called dextrins

116
Q

What is an example of the Maillard reaction?

A

Bread to toast

117
Q

What are the 3 proteins in milk?

A

Caseinogen
Lactalbumin
Lactoglobulin

118
Q

How much of the protein in milk is caseinogen?

A

80%

119
Q

How much of the protein is milk is lactalbumin and lactoglobulin?

A

20%

120
Q

What different about caseinogen as a protein?

A

It doesn’t coagulate with heat

121
Q

How do lactalbumin and lactoglobulin coagulate?

A

They coagulate with heat to form the skin at the top of milk

122
Q

What is rennin and where does it come from?

A

An enzyme from the stomach of calves

123
Q

How does one make cheese?

A

You coagulate caseinogen with rennin

124
Q

What does our stomach do to milk?

A

It uses rennin to clot milk so our digestive enzymes can break it down

125
Q

What is pasteurised milk?

A

Milk heat treated to destroy all pathogenic bacteria

126
Q

What proteins are in wheat grains?

A

Glutenin and gliadin

127
Q

What does the germ of a grain contain?

A

Vitamin E and fat

128
Q

What does the endosperm of a grain contain?

A

Starch + protein

129
Q

How do you make gluten?

A

Glutenin + gliadin + water = elastic gluten

130
Q

How does a dough become smooth?

A

Kneaded gluten strands makes it smooth as the strands go parallel

131
Q

What is spring wheat?

A

Plain flour

132
Q

What are the attributes of spring wheat?

A

Grown in UK
Harvested in autumn
Sown in spring
Cheaper
Less protein = less gluten - not grown in winter

133
Q

What are examples of food that use spring wheat?

A

Cakes
Biscuits

134
Q

What are attributes of winter wheat?

A

Made in Russia, America, Germany, Ukraine
Sown in winter, harsh winters mean more protein
More expensive

135
Q

What are examples of winter wheat?

A

Strong flour, bread flour (more protein)

136
Q

What is durum what?

A

Pasta flour due to more protein/gluten needed

137
Q

What are examples of saturated fatty acids?

A

Butyric acid
Palmitic acid
Caprylic acid

138
Q

What is palmitic acid also known as?

A

Palm oil

139
Q

What is caprylic acid also known as?

A

Coconut oil

140
Q

What are the fats used in food preparation?

A

Tri-glycerides

141
Q

What is a tri-glyceride?

A

Glycerol bonded to any combination of 3 unsaturated or saturated fatty acids

142
Q

What is the difference between fats and oils?

A

Fats are solid at room temp but oils are liquid at room temp

143
Q

What is oil a liquid at room temp?

A

The higher the amount of double bonds, the lower the melting point

144
Q

What are examples of saturated fatty acids?

A

Butter
Milk
Lard
Cream
Animal sources are mainly saturated

145
Q

What are examples of unsaturated fatty acids?

A

Salmon
Margarine
Nuts + seeds
All oils
Plant sources are mainly unsaturated

146
Q

What is a monounsaturated fatty acid?

A

Oleic acid - only 1 double bond

147
Q

What are the essential fatty acids?

A

Linoleic acid - 2 double bonds (can be made into omega 3)
Linolenic acid - 3 double bonds
Arachindonic acid - 4 double bonds

148
Q

What are the essential fatty acids also known as?

A

Polyunsaturated fatty acids

149
Q

What is margarine?

A

Poor man’s butter - left over smelly oils

150
Q

What is hydrogenation?

A

When you get an unsaturated oil and bubble H2 through the fatty acid (chemically altered)

151
Q

What does hydrogenation produce?

A

A trans fatty acid

152
Q

What does hydrogenation do chemically?

A

Add a double bond and hydrogen

153
Q

What are trans fatty acids bad?

A

They are worse the saturated fatty acids because they start cancers and heart disease

154
Q

Why is hydrogenation done?

A

The oil nutritionally remains unsaturated but now it remains hard at room temperature

155
Q

Where are trans fatty acids found?

A

Soft/hard margarine - less hydrogenation
Dairy - natural and only in small amounts
Chocolate
Fried food - decomposed fat around burnt food
Ice cream
Cakes, biscuits and pastries

156
Q

How do you get chocolate?

A

You hydrogenate palm oil

157
Q

What is suet?

A

Grated beef fat

158
Q

What is rearrangement?

A

When you heat oil to 180 degrees Celsius and control the way it cools - this controls the way it is packed together and settles

159
Q

What does rearrangement make?

A

A trans unsaturated fatty acid

160
Q

What do rearrangement do?

A

Helps keeps the arrangement so the use rearrangement and hydrogenation but rearrangement isn’t as effective

161
Q

What happens when you heat olive oil to 180 degrees Celsius?

A

It forms aldehydes

162
Q

What do aldehydes do?

A

Cause cancers and heart disease

163
Q

What are the uses of fats when cooking?

A

Spreads
Pastries
Basting
Frying
Cakes
Greasing
Biscuits

164
Q

What are the functions of fats in the body?

A

Main source of concentrated energy
Forms an insulating layer under the skin
Protects delicate organs
Carries fat soluble vitamins
Provides essential fatty acids
Gives a feeling of fullness

165
Q

What are the uses of fats in food products?

A

Flavour
Texture
Colour
Preserves
Traps air
Glossiness to sources

166
Q

What is emulsification?

A

When water is mixed with oil, emulsifiers connect them together with a water loving and fat loving tail

167
Q

What process are carbohydrates made from?

A

Photosynthesis

168
Q

What is a chain of glucose known as?

A

Starch

169
Q

How does our body digest starch?

A

It breaks the starch down into pairs of glucose which then turns into singular glucose which we use for energy

170
Q

What are the two types of sugars?

A

Monosaccharides
Disaccharides

171
Q

What is a monosaccharide?

A

One monomer unit

172
Q

What is a disaccharide?

A

Two monomer units joined together

173
Q

What are the disaccharides of sugar?

A

Sucrose
Lactose
Maltose

174
Q

What is sucrose made from?

A

Glucose and fructose

175
Q

What is lactose made from?

A

Glucose and galactose

176
Q

What is maltose made from?

A

Glucose and glucose (the breakdown of starch)

177
Q

Where are examples of where maltose be found?

A

Pancakes, sweet potatoes, pizza and bagels

178
Q

How sweet is maltose compared to sugar?

A

Only 30-60%

179
Q

What are the attributes of maltose?

A

Can be absorbed in the body and stored or immediately used
Has the same impact on blood-glucose levels as sugar
Stays as sugar for longer than other sugars rather than turning into fat

180
Q

What are the attributes of fructose?

A

Sweeter than glucose
Used in respiration to provide energy for cells
Absorbs less quickly into our bloodstream

181
Q

Where can fructose be found?

A

Fruits, veg, honey and sugar

182
Q

What is sugar composed of?

A

Fructose and glucose

183
Q

What are the attributes of glucose?

A

Main source of energy
Absorbed in small intestines
What we break everything down into

184
Q

Why is glucose bad for blood sugar levels?

A

It goes into the bloodstream quickly as we don’t have to break it down

185
Q

What are the different types of polysaccharides?

A

Starch
Dextrins
Cellulose

186
Q

Where should our total energy intake come from?

A

47% from starchy carbohydrates
1/3 from fat
Rest from protein

187
Q

Which is starch our main source of energy?

A

Has a lower cholesterol level and doesn’t get deposited into the arteries

188
Q

What is cellulose?

A

Chains of glucose units linked together and forms the structural framework of fruits and veg (runner beans and celery with stringy bits)

189
Q

How is cellulose useful and useless of our body?

A

It can’t be digested by our bodies but it is useful as dietary fibre or NSP

190
Q

What are the two types of NSP?

A

Insoluble and soluble

191
Q

What does insoluble NSP do?

A

Keeps faeces soft and prevents constipation
Bulks out the waste/digestion

192
Q

What does soluble NSP do?

A

Absorbs fat, lowers cholesterol and makes you feel full

193
Q

Where can insoluble NSP be found?

A

Runner beans
Celery
Sweetcorn

194
Q

Where can soluble NSP be found?

A

Oats and bananas

195
Q

What are the attributes of galactose?

A

Similar structure to glucose - as sweet as glucose
Naturally found in nature with other sugar (rarely found by itself)
Reduces hyperpigmentation
Transformed in the liver

196
Q

Where are examples of where galactose can be found?

A

Peanuts and mushrooms

197
Q

What are the attributes of sucrose?

A

Naturally found in plants
Considered natural sugar when consumed from plant foods
It is the added sugar in food and drinks
An extrinsic sugar
Absorbed quickly into the bloodstream

198
Q

What are examples of where sucrose can found?

A

Sugar cane and sugar beet

199
Q

What are the attributes of lactose?

A

Produced from whey (as a bi-product in cheese)
Found in cow guts
2% - 8% of the solids in milk
Lactase breaks it down

200
Q

What is pectin?

A

A polysaccharide in under-ripe/sweet fruit that sets jams and has no nutritional value

201
Q

What is glycogen?

A

The stored equivalent of carbohydrates in the liver of animals

202
Q

What is a constantly constipated bowel problem called?

A

Diverticulitis

203
Q

What happens in diverticulitis?

A

Lumps called polyps are formed

204
Q

How can someone increase their fibre content?

A

Eat seeds - chia seeds or flax seeds
Eat wholegrain pasta or rice
Eat beans or pulses
Eat dried fruit or squash

205
Q

What does the amount of fibre determine?

A

The amount of bacteria in your gut

206
Q

What does fibre do?

A

Helps reduce cholesterol and blood sugar levels in the body

207
Q

How is dietary fibre digested?

A

Partially broken down by bacteria in the large intestine

208
Q

How much fibre should a 2yr old eat?

A

15g a day

209
Q

How much fibre should a primary school child eat?

A

20g a day

210
Q

How much fibre should a secondary school child eat?

A

25g a day

211
Q

What is a glycemic index (GI value)?

A

How quickly a food raises your blood sugar levels

212
Q

What foods have a high glycemic index?

A

Sugar
Bananas
Mashed potatoes
Chocolate
Ice cream

213
Q

What does a low glycemic index mean?

A

A slower release of energy

214
Q

What foods have a low glycemic index?

A

Wholegrain cereals
Jacket potatoes
Lentils/pulses

215
Q

What are the 2 types of vitamins?

A

Fat soluble
Water soluble

216
Q

What vitamins are fat soluble?

A

ADEK

217
Q

What vitamins are water soluble?

A

B group + C

218
Q

What are the attributes of the water soluble vitamins?

A

Oxidise easily
Heat destroys them
Leach into water

219
Q

What are the attributes of fat soluble vitamins?

A

They are heat and water soluble

220
Q

What is vitamin B1?

A

Thiamin

221
Q

What is vitamin B1 (thiamin) needed for?

A

Growth and development in general and for the breakdown of CHO

222
Q

What are the B vitamins needed for?

A

To turn glucose into ATP

223
Q

Where it vitamin B1 (thiamin) found?

A

Whole grain cereals, yeast, marmite, wheatgerm

224
Q

What is vitamin B2 known as?

A

Riboflavin

225
Q

Where is vitamin B2 (riboflavin) found?

A

Milk, eggs, yeast and liver

226
Q

What does vitamin B2 (riboflavin) do?

A

Helps the body obtain the energy from food

227
Q

What can a vitamin B2 (riboflavin) deficiency cause?

A

Tiredness and fatigue

228
Q

What is vitamin B3 known as?

A

Niacin or nicotic acid

229
Q

What is vitamin B6?

A

Pyridoxine

230
Q

What is B12 also known as?

A

Cyancobalamin

231
Q

Where is vitamin B12 found?

A

Only in animal products - meat and dairy, making vegans at risk

232
Q

What is a vitamin B12 deficiency known as?

A

Megaloblastic anaemia

233
Q

What are the different types of supplements (in order of ascending price)?

A

Chemical synthetic
Nature identical
Natural

234
Q

What is fortification?

A

The adding of nutrients to food

235
Q

What are the reasons for fortification?

A
  1. The nutrients were lost during processing
  2. The food is used to replace something and so needs those nutrients
236
Q

What is bioavailability?

A

How easy the body can absorb something (natural nutrients are better)

237
Q

Where are fat soluble vitamins found?

A

Stored in fatty tissues around the body (excess) making them toxic

238
Q

What are the different types of vitamin A?

A

Retinol
Carotene

239
Q

Where is retinol found?

A

In meat products

240
Q

Where is carotene found?

A

Yellow/orange/red pigments in fruit and veg

241
Q

What does 6mg of carotene convert to?

A

1mg of retinol

242
Q

What does less vitamin A mean?

A

Less eye mucus, meaning a higher risk of infection

243
Q

What is a calcium deficiency known as?

A

Osteoporosis

244
Q

What is a vitamin D deficiency known as?

A

Osteomalacia

245
Q

Where can vitamin E be found?

A

The outer husk of grains, oily fish

246
Q

What does vitamin E do?

A

Prevents fats from being oxidised by free radicals

247
Q

Who is most at risk of a vitamin E deficiency?

A

Smokers

248
Q

What does vitamin K do?

A

Helps blood clot

249
Q

Where is vitamin K found?

A

Green veg

250
Q

What are the two types of iron?

A

Haem iron
Non-Haem iron

251
Q

Where is haem iron found?

A

Animal sources such as red meat and liver

252
Q

What is non-Haem iron found?

A

Animal and plant sources

253
Q

How much haem iron do we absorb?

A

60% of it (isn’t affected by what we eat)

254
Q

How much non-haem iron do we absorb?

A

5-30% dependent on what we eat it with

255
Q

What factors hinder Iron, zinc and calcium absorption?

A

Fibre (phytic acid)
Oxalic acid
Tannin
Caffeine

256
Q

Where is oxalic acid?

A

Rhubarb
Egg yolk
Spinach

257
Q

Where is tannin found?

A

Tea and some coffee

258
Q

What does vitamin C do?

A

Normal functioning of immune system, formation of collagen, protection of cells from oxidative stress

259
Q

What is folate/folic acid used for?

A

The production of normal red blood cells and normal cell division

260
Q

Where can folate be found?

A

Leafy green veg, brown rice, peas, oranges and bananas

261
Q

Why is iron needed in the body?

A

For the formation of haemoglobin in red blood cells

Food Tech (1 decks)

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