food, nutrition and health Flashcards
source, function, excess, deficiency
what are some sources of protein? (name 4)
meat
fish
dairy products
nuts
seeds
beans
what is a high biological value protein?
HBV proteins contain all of the essential amino acids we need.
what is a source of HBV proteins (name 2 animal and 2 plant)
animal sources
meat
fish
poultry
eggs
cheese
milk
plant-based sources
soya beans
quinoa
what is a low biological value protein?
LBV proteins are missing one or more of the essential amino acids we need.
what is a source of LBV proteins (name 2 plant)
only found in plant sources like:
peas
lentils
nuts
seeds
most beans
and smaller amounts in:
veg like spinach
broccoli
what is protein complementation?
if we don’t get enough HBV proteins, we have to combine LBV proteins to get all the essential amino acids in our diet
e.g. hummus and pita are both LBV but combine to give right amount of essential amino acids
or veg lasagne
what is the function of proteins?
growth- e.g. from childhood to adulthood, and for growth of nails, hair and muscle mass
repair- e.g. repairing muscles, tissues and organs after illness or injury
maintenance- e.g. to make enzymes for digestion and antibodies to stop getting ill
what are proteins made up of?
amino acids. building blocks of the body
the amino acids our body makes are non-essential amino acids but we have to eat essential amino acids which our bodies do not make
what are dietary reference values?
estimates of the amount of nutrients people should have in their diet.
average female- 45g protein
average male- 55g protein
growing children need more relative to their size and body mass.
pregnant women need about 6g more.
physically active people need more for muscle growth + repair
what is the effect of excess protein?
the liver and kidneys help process proteins. too much of it puts a lot of pressure and strain on these organs. dangerous
what is the effect of protein deficiency?
slowed growth, especially in children.
hair, skin, and nails don’t grow as fast and become in poor condition.
poor immune system slow healing wounds and higher risk of infection.
digestion problems so body struggles to take in nutrients.
oedema- build up of fluid causes swelling.
what are some alternative proteins? (name 4)
soya- HBV, eaten whole but cooked to remove toxins, soya milk, salads and processed to make tofu and TVP
mycoprotein- made from mushroom-like fungus and egg white, good chicken alternative
TVP- made from soya beans can ne made into sausages or burgers
tofu- curdled soya milk can be used in dips and desserts or in stir fries because of its flexibility in texture
what is the function of fats in the body?
they provide a concentrated source of energy twice as much as proteins and carbs in g
source of fat soluble vitamins ADEK
forms insulating layer under skin to keep us warm also layers protect bones and organs (e.g. heart, kidneys)
fat used to make cholesterol, essential part of cell membranes
what are fats made up of?
fatty acids, glycerol in form of triglycerides
what are fatty acid chains?
Made up of carbon and hydrogen. Can be saturated or unsaturated - the difference is the bonds between carbon and hydrogen atoms.
saturated fatty acids…
have single C-C bonds
unsaturated fatty acids…
contain at least one C=C double bond in their carbon chains
how do you know if its saturated or unsaturated fats?
our body breaks down fat into fatty acids during digestion - the ratio of saturated to unsaturated fatty acids decides whether it’s a saturated or unsaturated fat
why are saturated fats generally unhealthy?
solid at room temp and tend to come from animal sources such as meats, butter, lard, suet and cheese but also from plant sources like coconut butter.
too much of it increases cholesterol levels and increases risk of CHD
why are unsaturated fats healthier?
usually soft or liquid at room temp and come from vegetable sources high in fat (e.g. flax seeds and peanuts) and vegetable oils (e.g. sunflower oil)
they can be monounsaturated (contain one C=C double bond found in olive oil, avocado, almonds) or polyunsaturated (contain more than one C=C double bond found in sesame oil, seeds, oily fish)
by replacing saturated with unsaturated fats this can lower blood cholesterol
how much fat should be in our diet?
government guidelines suggest fat should make up no more than 35% of our food energy per day and no more than 11%M should be saturated.
average adult should have about 70g with no more than 20g of this saturated
what is the effect of excess fats?
weight gain.
obesity.
obesity can lead to type-2 diabetes, where the body struggles to control blood sugar levels
too much saturated fats can increase blood cholesterol levels this can restrict blood flow.
this increases high blood pressure, stroke, heart attack and CHD risk.
what is the effect of fat deficiency?
fat soluble vitamins are absorbed by the body so vitamin deficient.
weight loss if carbs are low and there is not enough fat to use for energy.
less insulation so colder faster.
thinner layer of fat to protect skin and body from knocks.
what are the two types of carbohydrate?
sugar and starch.
what are sources of sugar carbohydrates?
e.g. glucose and fructose can be found in foods naturally like fruits and vegetables.
OR
they can be added during the manufacturing process like cakes sweets and fizzy drinks
added sugars (empty calories) they have no nutritional benefits other than energy
what are sources of starch carbohydrates?
can be found in potatoes, bread, pasta, rice and cereals as well as veg and fruit
they contain nutrients like vitamin B, iron and calcium.
wholegrain starch foods have very high fibre content
what is a simple carbohydrate?
monosaccharides are the most basic sugar molecules e.g. glucose and fructose
disaccharides are made up of two monosaccharides, e.g. sucrose is made up of glucose and fructose
the body rapidly digests simple carbs rising blood sugar levels and giving a short energy burst
what is a complex carbohydrate?
polysaccharides are made up of lots of monosaccharides joined together, e.g. starches are made up of lots of glucose molecules.
they take longer to digest so gradually increase blood pressure and provide a slow release of energy.
what is the glycaemic index?
the GI rates carbs on how quickly they effect blood sugar levels
high GI foods are digested quickly and cause a rapid rise in blood sugar levels
low GI foods are digested slowly and cause a gradual rise in blood sugar levels
this is helpful to those with diabetes allows them to choose GI carbs to avoid surges in blood sugar levels
what is the recommended carbohydrate intake?
50% of our daily energy should come from carbohydrates ideally starchy foods and natural sugars. added sugars should take up no more than 5%
what is the effect of excess carbohydrates?
too much is converted into fat and causes obesity.
tooth decay because of too much sugary foods.
simple carbs because of fast digestion cause rapid surges in blood sugar levels if they fluctuate too wildly this can cause type-2 diabetes.
what is the effect of being deficient in carbohydrates?
drop in blood sugar levels causing hunger, dizziness and tiredness because there is less energy in the body.
body will start to use fat for energy.
if there is a fat deficiency body will use proteins and muscles will weaken and decrease.
VITAMINS, MINERALS AND TRACE ELEMENTS
all micronutrients needed in small amounts.
what is the function of vitamin A (fat soluble)?
vitamin A is needed for good eyesight, growth, a healthy immune system and skin - its also an antioxidant
the main source is retinol found in:
liver
butter
oily fish
eggs
also carotene
what is the excess and deficiency of vitamin A?
excess- too much over time can weaken bones, and foods containing very high levels (e.g. liver) should be avoided during pregnancy.
deficiency- too little can lead to night blindness, a weaker immune system and stunted growth.
0.7mg for men and 0.6mg for women is recommended by NHS each day
what is the function of vitamin D (fat soluble)?
helps the body absorb certain minerals, including calcium, which is important for healthy teeth and bones.
source:
oily fish
egg yolks
and sunlight
what is the excess and deficiency of vitamin D?
excess- means you absorb too much calcium - leads to kidney damage
deficiency- can lead to bone diseases like osteomalcia, rickets and osteopotosis.
0.01mg recommended by NHS each day
what is the function of vitamin E (fat soluble)?
vitamin E keeps the skin and eyes healthy as well as improving our immune system - as an antioxidant it may protect us from free radicals
source:
leafy greens
spinach
kale
broccoli
nuts
veg oil
wheat germ
what is the excess and deficiency of vitamin E?
excess- can interfere with blood clotting, cause nausea and blurred vision
deficiency- weak muscles and problems with sight is rare
NHS recommend 4mg for men and 3mg for women each day
what is the function of vitamin K (fat soluble)?
vitamin K helps clot blood, heal wounds and maintain our immune system and bones.
source:
leafy greens
cereals
veg oils
meats
dairy foods
what is the excess and deficiency of vitamin K?
excess- no excessive level of vitamin K
deficiency- rare but can cause uncontrolled bleeding in newborns
NHS recommend 0.01mg for every kg of body weight per day
vitamin B1…
helps with the nervous system and with energy release from foods. found in bread, pasta, rice, peas, eggs, liver.
deficiency- tiredness and weak muscles and beriberi (effects heart, blood vessels and nervous system)
excess- high blood pressure
vitamin B2…
helps with energy release from foods and repair of tissues. found in milk, eggs, cheese, leafy greens
deficiency- dry skin, sore throat and sores around mouth
excess- bright yellow urine
vitamin B3…
helps with energy release from foods and maintaining a healthy nervous system and skin. found in wheat, nuts, meat, fish
deficiency- pellagra (causes fatigue, depression, memory loss)
excess- diarrhea, headache, stomach discomfort, and bloating.
vitamin B9…
crucial for growth, healthy babies and works with vitamin B12 to make red blood cells. found in liver, peas, leafy greens
deficiency- anaemia, tiredness, weak muscles, mouth sores, (spina bifida in babies)
excess- very rare
vitamin B12…
helps the nervous system and works with vitamin B9 to make red blood cells. found in milk, eggs, meat, fish.
deficiency- tiredness, nerve damage. vegans most likely
excess- Headache. Nausea and vomiting.
vitamin C…
protects the body from infection and allergies, keeps blood vessels healthy and heals wounds. found in citrus fruits, tomatoes, strawberries, green veg, potatoes
deficiency- anaemia, scurvy(tired and bleeding gums), cancer risk as is an antioxidant
excess- Diarrhea, stomach pain.
why do these vitamins not usually have an excess?
they are water soluble and are usually lost in urine
how should you prepare fruit and veg?
just before you need them prepare them to stop loosing vitamin C.
steam or microwave to stop loosing vitamin B and C dont let food sit in water as these vitamins dissolve.
not small pieces as it exposes more to air and water.
what is the source and function of calcium?
needed for strong bones and teeth, healthy nerves and muscles and blood clotting - growing children need every day for strong teeth/bones
milk, cheese, tofu, green leafy veg, sesame seeds
what are free radicals and how are we protected from them?
chemicals that can damage body cells and cause cancer and heart disease.
antioxidants can help protect us
what is the deficiency and excess of iron?
excess- toxic causes stomach pain, nausea, constipation, death
deficiency- anaemia
what is the deficiency and excess of calcium?
excess- kidney stones or stop kidneys working
deficiency- rickets, osteoporosis, slow blood clotting
what is the source and function of iron?
needed to form part of the haemoglobin which gives red blood cells their red colour
dark green veg, meat, liver, kidney
what is the source and function of sodium?
sodium chloride controls the body’s water content
most foods
what is the deficiency and excess of sodium?
excess- high blood pressure and heart disease
deficiency- muscle cramps, nausea
what is the source and function of phosphorus?
needed for healthy bones and teeth
protein rich foods, meat, dairy, nuts, beans, cereals
what is the deficiency and excess of phosphorus?
excess- harder to absorb calcium
deficiency- weak muscles, painful bones
what is a trace element?
minerals that are needed in smaller amounts
what is the source and function of fluoride?
strengthens teeth, hardens tooth enamel and prevents tooth decay
tea, fish, dental products
what is the deficiency and excess of fluoride?
excess- toxic, brown teeth, bone problems, cancer
deficiency- tooth decay
what is the source and function of iodine?
makes some hormones
seafood, dairy foods, vegetables
what is the deficiency and excess of iodine?
excess- very rare
deficiency- goitre(neck swelling) and complications in newborns
