knowledge of nutrition Flashcards by nati lara

what are vitamins

enable chemical relations to occur in the body. they help release the energy trapped in carbohydrates, lipids and proteins

How well did you know this?

Not at all

Perfectly

what is vitamin C

protects against infections, found in fruits

How well did you know this?

Not at all

Perfectly

what are minerals

they play a role in the nervous system functioning, water balance and structural system and helps regulate many pf the body’s activities, transmit signals to and from the brain

How well did you know this?

Not at all

Perfectly

what are carbohydrates

there are 2 types : simple and complex
they are the main source of energy, the energy is converted from then and stored in the muscles and liver as glycogen

How well did you know this?

Not at all

Perfectly

what are fats

help regulate blood pressure and play role in the synthesis and repair of vital cell parts. carries needed vitamins through the system, stores energy

How well did you know this?

Not at all

Perfectly

what are proteins

these are composed of amino acids which the body needs for growth and repair. maintain body tissues, provide calories for the body, and important for enzymes to increase rate of chemical bodily reactions

How well did you know this?

Not at all

Perfectly

what is water

allows us to maintain our hydration levels and reduces the onset of dehydration. also acts as a solvent and lubricant to transport nutrients and waste and a temperature regulator

How well did you know this?

Not at all

Perfectly

what is fiber

can also be known as roughage. it helps the digestive system function properly and keeps it healthy and helps excretion as well as reducing constipation

How well did you know this?

Not at all

Perfectly

define simple carbohydrates

these are sugars ( ex. glucose and fructose) which are broken down in the body to give a quick release of energy

How well did you know this?

Not at all

Perfectly

what are some examples of protein

can include eggs, dairy products ( like milk and cheese) and red meat and fish

How well did you know this?

Not at all

Perfectly

what are some examples of minerals

can be found in meat, cereals, fish, milk and dairy foods, vegetables, fruits ( especially in dried fruits) and nuts

How well did you know this?

Not at all

Perfectly

what is vitamin a

helps the eyes adjust to darkness, keratosis vs. liver toxicity, headaches, bone problems. Essential for night vision and maintaining healthy skin and mucous membranes

How well did you know this?

Not at all

Perfectly

what are B Complex vitamins

help carbohydrate, fat and protein produce energy

How well did you know this?

Not at all

Perfectly

what is vitamin c

helps the body fight infections and heal wounds. collagen, antioxidant, immune, iron absorption

How well did you know this?

Not at all

Perfectly

define vitamin d

works with calcium to build strong bones and teeth

How well did you know this?

Not at all

Perfectly

what is vitamin e

keeps oxygen from destroying other nutrients and cell membranes

How well did you know this?

Not at all

Perfectly

what are whole grains

the types of grains that are recommended b y the USDA

How well did you know this?

Not at all

Perfectly

define vitamin k

plays a significant role in blood clotting processes.

How well did you know this?

Not at all

Perfectly

what is skim milk

this type of milk contains all of the nutrients of whole milk except fat

How well did you know this?

Not at all

Perfectly

how many nutrients are there and what are they

there are 6 and they are protein, carbohydrates, fats, vitamins, minerals, and water

How well did you know this?

Not at all

Perfectly

what are some carbohydrate food sources

bread, cereal, pasta, and dry beans

How well did you know this?

Not at all

Perfectly

what are some vitamin a food sources

carrots, kale, sweet potato

How well did you know this?

Not at all

Perfectly

what are some vitamin B6 food sources

turkey breast, pistachios, pinto beans, chicken breast, sunflower seeds, sesame seeds

How well did you know this?

Not at all

Perfectly

define some vitamin c food sources

oranges, red/green bell peppers, kale, broccoli, strawberries

How well did you know this?

Not at all

Perfectly

what are some vitamin d sources

sardines, salmon, tuna, cod liver oil, sun, milk

what are the nutrients in minerals

calcium and iron

what are some calcium rich foods

cheese, yogurt, milk, almonds, figs

what are some iron rich foods

grass fed beef, black beans, raisins, spinach

what are water food sources

carrots, watermelon, cucumbers, strawberries, tomato, green peppers

what is vitamin e

important to vision, reproduction, and the health of your blood, brain and skin. also has antioxidant properties.

what are fat food sources

meat, margarine, cheese, oil, salad dressing

what are some vitamin e sources

wheat germs, whole grain, seed oil

what is folic acid

necessary for the formation of red blood cells and DNA synthesis

what is vitamin B1 (thiamin)

it is critical for the function and growth of cells as well as metabolism energy

what are some vitamin B1 ( thiamin ) sources

can include whole grains, meat, and fortified cereals

what is vitamin B2 ( riboflavin)

plays a key role in energy production and the metabolism of fats, drugs, and steroids

define vitamin B3 (niacin)

crucial for converting food into energy and is a precursor for NAD, a coenzyme involved in over 400 enzymatic reaction

what are sources for vitamin B2 ( riboflavin)

can include eggs, organ meats, lean meats, and green vegetables

what are some sources of vitamin B3 (niacin)

plant based sources can include nuts, legumes and grains

what is vitamin B5 ( pantothenic acid)

is essential for synthesizing coenzyme A, which is vital for fatty acid metabolism

what are some vitamin B5 sources

can include beef, chicken , organ meats, whole grains and various vegetables

what is Vitamin B6 ( pyridoxine)

is involved in over 100 enzyme reactions, primarily related to protein metabolism and neurotransmitter synthesis

what are some Vitamin B6 sources ( pyridoxine)

can be fish, beef liver, starchy vegetables and fortified cereals

what is Vitamin B9 ( folate)

is crucial for the DNA synthesis and amino acid metabolism, particularly in the conversion of homocysteine to methionine

what are food sources for Vitamin B9 ( folate )

can include dark green leafy vegetables, fruits, legumes, and fortifies grain products

define vitamin B12 ( cobalamin)

is vital for red blood cell formation, neurological function and DNA synthesis

what are Vitamin B12 sources

can be fish, meat, poultry, eggs and dairy products

what is biotin

biotin acts asa. cofactor for carboxylase involved in fatty acid, glucose, and amino acid metabolism

what sources can biotin be found in

organ meats, eggs, fish, nuts and certain vegetables like sweet potatoes

what are the three interrelated processes that act on food to prepare it for use

digestion, absorption, and metabolism

the elimination of indigestible or unusable substances ...

excretion

what is the first step in preparing food

digestion

during ____ food is broken down mechanically and chemically in the gastrointestinal tract into forms small enough for absorption into the blood lymphatic system

digestion

a long muscular tube that extends through the body from the mouth to the anus is called

the alimentary canal

what six things does the alimentary canal include

the oral cavity, pharynx, esophagus, stomach, small intestine, large intestine

muscle rings that separate segments of the alimentary canal and control the passage of food is called

sphincters

what lines the alimentary canal and secretes mucous?

the mucosa

what lubricates the alimentary canal and helps facilitate the smooth passage of food?

mucus

name 3 organs that lie outside of the alimentary canal, are considered part of the digestive system, and make important contributions to the digestive process

the gallbladder, liver and pancreas

what is the second largest single organ in the body

the liver

what is the primary digestive function of the liver

the production of bile

what breaks down fat

bile from the liver

a narrow tube that permits the movement of fluid from one organ to another

the hepatic duct

what concentrates and stores bile until it needed in the small intestine

the gallbladder

on average, how much bile is secreted each day

2 to 3 cups

secretes enzymes that are involved in the digestion of all the energy nutrients

the pancreas

the physical breaking down of food into smaller pieces is called

mechanical digestion