Macro and micro nutrients Flashcards
What are carbohydrates use in the body?
- provides energy
- store’s energy
- builds macromolecules
What are the symptoms of carbohydrate deficiency?
- nausea
- dizziness
- constipation
What are the foods that help maintain healthy levels of carbohydrates?
- lentils
- oats
- whole wheat pasta
What are proteins use in the body?
- helps repair and build your body’s tissues
- provides body with structural framework
- maintains the proper pH snd fluid balance
What are the symptoms of protein deficiency?
- skin and hair problems
- loss of muscle mass
- increased risk of bone fractures
What are the foods that help maintain healthy levels of protein?
- fish
- poultry
- dairy products
What diseases arise from protein deficiency?
- impaired mental health
- organ failure
- wasting and shrinkage of muscle tissues
What are lipids use in the body?
- uses lipids as an energy store
- insulation
- to make cell membrane
What are the symptoms of lipid deficiency?
- infertility
- easy bruising
- night blindness
What are the foods that help maintain healthy levels of lipids?
- fatty fish
- olive oil
- nuts
What is sodium’s use in the body?
- helps keep water and electrolyte balance of the body
- important in how nerves and muscles work
What are the symptoms of sodium deficiency?
- nausea and vomiting
- headache
- confusion
What are the foods that help maintain healthy levels of sodium?
- fresh and frozen vegetables
- fresh potatoes
- dried fruits
What diseases arise from sodium deficiency?
- kidney failure
- heart failure
- cirrhosis
What is calcium’s use in the body?
- maintains strong bones
- supports teeth and bones hardness and structure
- calcium required for muscles to move and for nerves to carry messages
What are the symptoms of calcium deficiency?
- muscle problems
- fatigue
- dental problems
What are foods that help maintain healthy levels of calcium?
- green leafy vegetables
- milk, cheese and other dairy foods
- tofu
What diseases arise from calcium deficiency?
- osteoporosis
- hypocalcaemia
- osteopenia
What is iron’s use in the body?
- growth and development
- makes some hormones
- makes haemoglobin and myoglobin
What are the symptoms of iron deficiency?
- dizziness
- extreme fatigue
- headache
What are food that help maintain healthy levels of iron?
- liver
- lean red meat
- chicken
What diseases arise from iron deficiency?
- rapid or irregular heartbeat
- enlarged heart
- heart failure
What is vitamin C’s use in the body?
- growth and development and repair of all body tissues
- wound healing
- formation of collagen
What are the symptoms of vitamin C deficiency?
- rough and bumpy skin
- slow healing wounds
- easy bruising
What diseases arise from vitamin C deficiency?
- scurvy
- internal bleeding
- impaired wound healing
What is vitamin D’s use in the body?
- regulates the amount of calcium and phosphate in the body
- nutrients are needed to keep bones, teeth and muscles healthy
What are the symptoms of vitamin D deficiency?
- muscle weakness
- pain
- fatigue
What are foods that help maintain healthy levels of vitamin C?
- citrus fruits
- strawberries
- blackberries
What are foods that help maintain healthy levels of vitamin D?
- oily fish
- egg yolks
- fortified foods
What diseases arise from vitamin D deficiency?
- rickets in children
- osteoporosis
- osteomalacia
