L03_Nutrition 1 Flashcards
Basics
What is good nutrition?
Good nutrition includes the intake of all essential nutrients necessary for health and healing
Define macronutrients.
Macronutrients include carbohydrates, fats, and proteins
Define micronutrients.
Micronutrients include vitamins and minerals
What role does food play in health according to Hippocrates?
Food is the primary source of medicine for health and healing
What are whole foods?
Whole foods are foods that have not been processed or refined and are free from additives
What is the purpose of food?
To feed and nourish cells and maintain bodily functions
What components make up food?
- Vitamins
- Minerals
- Trace minerals
- Proteins
- Carbohydrates
- Fibre
- Fats
- Phytochemicals
- Prebiotics
- Probiotics
- Enzymes
- Water
What is the focus of naturopathic nutrition?
- Use of whole and organic food as medicine
- Importance of detoxification and cleansing
- Individualized nutritional approaches
- Finding the cause of disease
What are junk foods?
Chemically-altered food substances that provide no nutrients and are unable to maintain health
List characteristics of junk foods.
- Highly processed
- High in calories, sugar, salt
- Low in fibre and nutrients
- Designed to encourage overeating
What health issues are associated with junk food?
- Insulin resistance
- Obesity
- Cardiovascular disease
- Type II diabetes
- Impairment of cell communication
What is correct nutrition?
- All essential nutrients supplied
- Food is whole and organic
- Free of GMO and toxins
- Not processed or microwaved
- Correctly combined for optimum nutrition
What are the functions of carbohydrates?
- Provide heat and energy
What are the main categories of carbohydrates?
- Monosaccharides
- Disaccharides
- Polysaccharides
What are the benefits of complex carbohydrates?
- Retain rich nutrients
- Digested slowly
- Promote satiety
- Help maintain blood glucose balance
What are refined carbohydrates?
Processed carbohydrates stripped of important nutrients
What is fiber?
A complex carbohydrate that aids digestion and cannot be digested by humans
List benefits of dietary fiber.
- Aids movement of food through digestive tract
- Lowers risk of diverticulitis and colon cancer
- Reduces cholesterol absorption
- Increases satiety
What are the two types of dietary fiber?
- Soluble fiber
- Insoluble fiber
Define proteins.
Proteins are formed of amino acids and serve various functions in the body
What are the types of amino acids?
- Non-essential amino acids
- Essential amino acids
- Conditionally essential amino acids
What is a complete protein?
Food that contains all nine essential amino acids
What are the advantages of plant proteins?
- Affordable
- Nutritional value includes fiber and phytonutrients
- Associated with decreased risk of chronic conditions
What are lipids?
Lipids are insoluble in water and include fats, oils, waxes, steroids, and fatty acids
What are the functions of lipids?
- Energy production and storage
- Insulation and protection
- Digestion and absorption of fat-soluble vitamins
- Hormone production
What are fatty acids?
Building blocks of fats that the body breaks down during digestion
What are the building blocks of fats in the body?
Fatty acids
Fatty acids can be absorbed into the blood after digestion.
What are the three types of fatty acids?
- Saturated fatty acids
- Polyunsaturated fatty acids
- Monounsaturated fatty acids
What are essential fatty acids (EFAs)?
Fatty acids that cannot be made by the body and must be obtained from diet
Omega-3 and omega-6 are examples of EFAs.
What are fat-soluble antioxidants important for?
Including fats in the diet
Vitamin E is an example of a fat-soluble antioxidant.
How does the degree of saturation affect fatty acids?
It refers to the number of hydrogen molecules within a fatty acid.
What are saturated fats typically found in?
- Animal products (milk, cheese, meat)
- Tropical oils (coconut oil, palm oil)
What are the health risks associated with excessive saturated fat intake?
Increased LDL cholesterol and inflammation
Sugar plays a greater role in contributing to heart disease.
What are medium chain triglycerides (MCTs) and their benefits?
- Digested more easily
- Transported directly to the liver for energy
- Converted to ketones for brain energy
- Antimicrobial and antifungal properties
What are good sources of omega-3 fatty acids?
- Cold water oily fish (salmon, mackerel, sardines)
- Flaxseeds
- Chia seeds
- Hemp seeds
What are the signs of essential fatty acid deficiency?
- Dry eyes
- Skin and hair issues
- Painful joints
- Hormonal problems
- Inflammation
- Slow cognition
- Recurrent infections
- Low metabolic rate
What is the ideal omega-6 to omega-3 ratio?
5:1 or less
The average modern diet has a ratio of 16:1.
What does hydrogenation produce?
Trans-fats
This process involves reacting oil with hydrogen gas.
What are the health effects of trans-fats?
- Increased risk of heart disease
- Increased risk of blood clots
- Stiffened cell membranes
List sources of healthy fats.
- Avocado
- Olives
- Chia seeds
- Flax seeds
- Sunflower seeds
- Olive oil
- Oily fish
What percentage of the adult human body is made up of water?
70%
What are the functions of water in the body?
- Regulates body temperature
- Transports nutrients
- Removes wastes
- Supports joint health
- Aids digestion
What is the recommended daily fluid intake?
1.5–2 litres per day
What are the symptoms of dehydration?
- Muscle and joint pain
- Fatigue
- Headaches
- Dry skin
- Yellow urine
What are vitamins?
Organic compounds essential for normal growth and function
How many vitamins are there, and what are their functions?
13 vitamins that support:
* Immune system
* Gene expression
* Neurological activity
* ATP and blood cell production
What are the two types of vitamins?
- Fat-soluble vitamins (A, D, E, K)
- Water-soluble vitamins (B vitamins, C)
What is the function of Vitamin A?
- Supports visual acuity
- Assists with skin and mucous membrane integrity
What is the primary source of Vitamin D?
Sunlight
What are the functions of Vitamin E?
- Anti-oxidant
- Supports immune development
What is the role of Vitamin K?
Blood clotting and bone formation
What are the functions of Vitamin B1 (Thiamine)?
- Converts carbohydrates to energy
- Nerve conduction
What is the function of Vitamin B3 (Niacin)?
- Energy production
- Cardiovascular health
What are the symptoms of Vitamin B6 deficiency?
- Seborrhoeic dermatitis
- Recurrent mouth ulcers
- Anaemia
What does Vitamin B9 (Folate) support?
Formation of red blood cells and cardiovascular health
What are the deficiency signs and symptoms of Vitamin B9 (Folate)?
• Seborrhoeic dermatitis
• Recurrent mouth ulcers
• Anaemia (fatigue, pallor)
• Depression
Folate is crucial for rapidly dividing cells, affecting skin, GIT, and blood cells.
What are the primary functions of Vitamin B9 (Folate)?
• Formation of red blood cells
• Supports cardiovascular health
• Normal embryonic health (neural tube development)
Folate works closely with Vitamin B12.
What are the food sources of Vitamin B12 (Cobalamin)?
• Meat
• Liver
• Milk
• Fish (sardines, mackerel, wild salmon)
• Nutritional yeast
• Sea vegetables
Vegan sources include chlorella pyrenoidosa and mushrooms.
What are the deficiency signs and symptoms of Vitamin B12 (Cobalamin)?
• Megaloblastic anaemia
• Neurological abnormalities (tingling, numbness, loss of balance)
Symptoms include fatigue, breathlessness, and confusion.
What role does Vitamin C play in the body?
• Co-factor in collagen formation
• Antioxidant and immune boosting
• Lowers LDL cholesterol
• Increases iron absorption
Vitamin C protects iron from oxidation.
What are the deficiency signs and symptoms of Vitamin C?
• Bleeding gums
• Spontaneous capillary breakage
• Dry scaly skin
• Easy bruising
• Recurrent infections
Reflects Vitamin C’s role in maintaining blood vessel integrity.
Define minerals.
Inorganic elements that originate in the earth and cannot be made by living organisms
Most minerals in our diet come from plants or animal sources.
What are macro-minerals? Give examples.
Minerals needed in large amounts. Examples:
* Calcium
* Magnesium
* Potassium
* Sodium
They represent 4–5% of total body weight.
What are trace minerals? Give examples.
Minerals needed in smaller amounts. Examples:
* Iron
* Zinc
* Iodine
* Selenium
They are essential for various bodily functions.
What are the key functions of calcium?
• Building and preserving bone mass
• Muscle contraction
• Essential for blood clotting
• Nerve impulses
Calcium is absorbed more efficiently from vegetable sources than dairy.
What are the deficiency signs and symptoms of calcium?
• Rickets
• Osteomalacia
• Osteoporosis
• Cramps
• Irritability
These conditions reflect inadequate calcium intake.
What are the functions of magnesium?
• Required for ATP production
• Lowers blood pressure
• Muscle relaxation and sleep
Magnesium is important for insulin sensitivity.
What are the functions of iron?
• Binds oxygen in haemoglobin
• Required for ATP production
• Needed for thyroid hormone synthesis
Iron is available in non-haem (plant) and haem (animal) forms.
What are the deficiency signs and symptoms of iron?
• Fatigue on exertion
• Weakness
• Breathlessness
• Poor resistance to cold
Symptoms include pallor and nail spooning.
What are the functions of zinc?
• Sex hormone and sperm production
• Conversion of T4 to T3 (thyroid hormones)
• Required for taste and smell
Zinc is essential for immunity and cell proliferation.
What are the deficiency signs and symptoms of zinc?
• Poor sense of taste and smell
• Recurrent infections
• Skin disorders
• Infertility
These symptoms highlight the importance of zinc in the body.
What is the primary process of digestion?
A mechanical and chemical process involving digestive juices
This includes saliva, gastric juice, pancreatic juice, and bile.
What can impair digestion?
• Inadequate chewing
• Over-eating
• Drinking while eating
• Chronic stress
• Eating junk food
These factors can slow down digestion and nutrient absorption.
What is the Hay Diet?
A food combining diet developed by Dr. Hay, categorizing foods into proteins, starches, and neutral foods
It suggests that proteins and starches should not be mixed for better digestion.
What are the combining rules of the Hay Diet?
- Proteins must be eaten separately
- Starches must be eaten separately
This separation is proposed to enhance digestion efficiency.
What are the three food categories proposed by the Hay Diet?
Proteins, starches, and neutral foods
These categories determine how foods should be combined for better digestion.
What type of environment do proteins require for digestion?
An acidic environment (the stomach)
This is necessary for the breakdown of proteins.
What type of environment do starches require for digestion?
An alkaline environment (the small intestine)
Starches are digested more efficiently in this environment.
How long do proteins take to digest compared to starches?
Proteins take longer to digest than starches
Eating them separately can lead to more efficient digestion.
What is the first combining rule of the Hay Diet?
Proteins must be eaten separately from starches
This rule applies to concentrated proteins and starches.
How long should meals of protein and starch be separated?
By 3-4 hours
This helps to avoid digestive issues.
What can neutral foods be eaten with?
Either protein or starches
Examples include most vegetables, fats, and oils.
Which fruits can be eaten with starch meals?
Sweet fruit (e.g., bananas, figs, dates, grapes)
These fruits do not hinder starch digestion.
Which fruits can be eaten with protein meals?
Acid fruit (e.g., oranges, lemons, limes, pineapple, kiwi fruit)
They aid in protein digestion.
What is the key aim of food combining?
To improve digestion
Proper food combinations can prevent digestive issues.
Why should fruit be eaten away from other foods?
To prevent bloating and flatulence
Other foods can slow down the digestion of fruit.
What is recommended to combine with fruit when juicing?
Low starch vegetables (e.g., celery, leafy greens, cucumber)
Sweet fruit should be excluded from these combinations.
What should not be combined with acidic fruits?
Sweet fruits
This includes fruits like bananas and figs.
How should melons be consumed?
On their own
They are fully digested within 30 minutes.
What defines organic food?
Free of fertilizers, pesticides, irradiation, GMOs, growth hormones, and livestock feed additives
Organic certification requires strict adherence to these standards.
What percentage of ingredients must be organic for a product to be labeled ‘organic’?
At least 95%
This ensures the integrity of organic labeling.
What must be included on the label of organic products?
The origin of farmed ingredients and the code number of the certifying body
This provides transparency regarding organic standards.
What is required for food produced with GMOs in the UK/EU?
Labeling if GMOs are present in quantities greater than 0.9%
This applies to direct ingredients, not to products made with GMO technology.
What are some potential issues linked to GMOs?
Infertility, immune issues, impaired insulin regulation, and accelerated aging
These concerns have led to opposition against GMO foods.
What should be done to reduce pesticides on fruits and vegetables?
Wash in a 2% salt solution or a white distilled vinegar/water solution (10% / 90%) and let sit for 15 to 20 minutes
This only removes surface pesticides.
What are food additives and preservatives used for?
To prolong shelf-life, alter taste, texture or colour, and make food more appealing
They are identified by a universal E numbering system.
What are some negative effects linked to certain food additives?
Hyperactivity, poor concentration, asthma, allergies, and headaches
These effects are associated with specific E numbers.
What chemicals can leach from plastic packaging into foods?
Bisphenol A (BPA) and other xenoestrogens
These chemicals can disrupt normal hormonal functions.
What are some alternatives to plastic packaging?
Greaseproof paper, wax paper, reusable beeswax wraps, glass or stainless-steel containers
These alternatives reduce chemical exposure.
What is one of the key functions of vitamin C?
Supports immune function
It is essential for overall health.
What is a complete protein?
A protein that contains all essential amino acids
Examples include animal proteins like meat and eggs.
What are two plant foods that contain all essential amino acids?
Quinoa and soy products
These are considered complete proteins from plant sources.
How are trans-fats created?
By hydrogenating liquid oils
This process creates solid fats that can raise bad cholesterol levels.
What are three benefits of fiber?
- Aids digestion
- Helps maintain healthy weight
- Lowers risk of chronic diseases
Fiber is crucial for overall health.
Which vitamin plays a key role in supporting vision?
Vitamin A
It is essential for maintaining healthy eyesight.
Where do minerals originate from?
The earth’s soil
Plants absorb minerals from the soil, which are then consumed by animals and humans.
How can the absorption of non-haem iron be optimized?
By consuming it with vitamin C-rich foods
Vitamin C enhances iron absorption from plant sources.
Give five generic pieces of advice to support digestion.
- Eat slowly
- Chew food thoroughly
- Stay hydrated
- Limit processed foods
- Include fiber-rich foods
These habits can enhance digestive health.
SQ: What is the difference between a complete and incomplete protein?
SQ: Name TWO plant foods that contain all essential amino acids
SQ: How are trans-fats created and what is the problem with them?
SQ: What are THREE benefits of fibre?
SQ: Which vitamin plays a key role in supporting vision?
SQ: What are TWO key functions of vitamin C?
SQ: Give TWO good food sources of vitamin B5.
SQ: Where do minerals originate from?
SQ: How can the absorption of non-haem iron be optimised?
SQ: Give FIVE generic pieces of advice you could give to support digestion.
