Macro and Micro Nutrients Flashcards
List Macro Nutrients
- Proteins
- Carbohydrates
- Fibre
- Fats
- water
List Micro Nutrients
- Folate
- Vitamin B12
- Vitamin C
- Vitamin A
- Vitamin D
Define Protein
Macronutrient made from amino acids that is necesary for the growth, mainenance and repair of body tissue
Protein
- Enables growth and repair of body tissue
- secondary source of energy
- Regulates body
- hormones, anitbodies etc
- transports substances around the body
Sources
- Fish
- nuts
- eggs
- legumes
Define Carbohydrate
Macronutrient made from monosaccharieds which are the body’s most important source of energy
Carbohydrates
Simple form
- Glucose
Purpose
- Primary source of energy
- by using carbs instead of proteins for energy, can promote repair of body
Sources
- Breads/grains
- potatos
- pasta
- banana
- corn
Define Fibre
Complex Carbohydrate found in plants that remains mostly undigested as it travels through the digestive tract
Soluble Fibres
Types of Fibre found in planc cell walls that dissolves or swells in water
Insoluble Fibres
Type of fibre found in plant cell walls that doesn’t dissolve in water
Resistant FIbres
Startch that acts like fibre by resisting digestion
Fibre
- 3 types
- Soluble
- insoluble
- resistant
- Helps with digestion
- Produces Bulk which attaches to waste
- moves through intestines more
- Lack of fibre
- means that food spends longer time in bowels, meaning that the digestive tract is exposed to carcinogens more
Define Fats
Fats are a macronutrient made from fatty or oily compounds that is insoluble in water and is necessary to provide and store energy in the body
Unsaturated Fats
Good Fats
Monounsaturated
- with only single bonds
- can be made by the body
- eg. avocado, olive oil, sesame
Polyunsaturated
- double bonds in structure
- cannot be made by body, therefore need to be eaten
- Omega 3, Omega 6, polyunsaturated fatty acids
- eg. vegetable oils, fish oils, oily fish
Saturated Fats
Bad Fats
- No double bonds
- semi-solid
- can be made by body
- associated with heart disease, high b/p
- eg. meats, eggs, cream, whole milk
Trans Fats
REALLY bad
- Partially hydrogenated
- makes them more saturated and more firm
- More bad effect on health
- eg. cakes, biscuits, deep fried food
Purpose of Fats
- Carry Fat soluble vitamins around body
- A,D,E,K
- Satisfies hunger
- shock absorber
- insulates body
Define Water
A Macro Nutrient that is an essential component of all body tissues and performs many important functions including digestion, transportation, lubrication, regulation and elimination
Water
- Most abundant substance in body
- can survive for 8 weeks w/o food with water
Purpose
- Helps transport water soluble nutrients around the body
- Gets rid of wastes
- regulates body temperature
Sources
- Liquids
- water, juice, soup
- Water rich foods
- fruit veges, watermelon
- body makes water
- by-product of metabolism
Define Vitamins
water and fat soluble
Micornutrients that function with enzymes to speed up the chemical reactions necessary for body functionings including energy production.
Water Soluble
- Vitamin C
- Folate
- B12
Fat Soluble
- Vitamin A
- Vitamin D
Purpose of Vitamin C
- collagen production
- acts as anitoxidant
- assists in healing woulds
- assists in hormone production
- Helps absorb other vitamins
Defficiency and Sources of Vitamin C
Defficient
- Scurvy
- bleeding, infection, wounds not healing
Sources
- Oranges, capsicum, mango, pineapple
Folate Purpose
- Works with B12
- assists in cell division during growth
- critical to healthy development in foetus
- assist in red blood cell maturation
Deficiency and Sources of Folate
Deficcient
- during pregnancy
- neural defects (spina bifida)
Sources
- Oranges
- muesli
- strawberries
- avocado
- broccoli
Purpose Vitamin B12
- Assists in Folate
- formation and maturation of red blood cells
- assists in energy production
- assists in normal nerve functions
- assists in cell formation
Deficiency and Sources of B12
Deficiency
- Tiredness
- sore tongue
- memory loss
- anaemia
- heart palpations
Sources
- Meats
- chicken
- Milk
- Eggs
- Sardines
Purpose of Vitamin A
- Maintains normal vision
- assists in formation of cells
- assists in body’s immune system
- antioxidants
Deficiency and Sources of Vitamin A
Deficiency
- Infection
- night blidness
- poor eye health
Sources
- Carrots
- broccoli
- milk
- canteloupe
Purpose of Vitamin D
- Assists in absorption of calcium
- assists in skin cell production
Deficiency and Sources of Vitamin D
- Lack of bone strength
- rickets
- asteomalcia
Sources
- Eggs
- meat
- butter
- milk
- peppercorns
- sunlight
Define Minerals
Inorganic compounds needed, in small amounts, for the health, growht and optimal functions of the body
- all of the below are measured in mg per day
Purpose of Calcium
- Major function to form and maintain bones and teeth
- normal blod clots
- activity of some enzymes
- contraction of muscles
- regulation of heart beat
Deficiency and Sources of Calcium
Deficient
- Muscle pains, spasms
- osteoporosis
- decreased grwoth in children
Sources
- Milk
- cheese
- yoghurt
- broccoli
Purpose of Flouride
- Assists in straightening of tooth enamel
- assists in calcium uptake
- assists in strengthening of bones
Sources and Deficient of Flouride
Deficient
- Dental Cavities due to weakend enamel
Sources
- Flourinated drinking water
- tea
- seaweed
Purpose of Iodine
- Assists in formation of thyroxine
- 3/4 of iodine found in thyroid gland
- iodine becomes part of thyroxine
- Controls Rate of Metabolism
- thyroxine controls the rate that cells use energy
- Assists in stimulating rate of growth
- thyroxine stimulates protein synthesis
- Brain and CNS development
- thyroxine stimulates protein synthesis
Deficient and Sources of Iodine
Deficient
- Goitre
- enlarged thyroid
- slow metabolism
- Cretinism
- brain damage in children
Sources
- Iodised Salt
- seafood
- seaweed
- molasses
Defiecient and Sources of Iron
Defiecient
- Assists in formation of haemoglobin
- carries oxygen around the blood
- Helps form myoglobin
- Stores oxygen in muslces
Sources
- _Liver,_Kidneys, beef, oysters
- leafy greens
- wholegrain cereals
- legumes, nuts, seeds
Purpose of Iron
- assists in formation of haemoglobin
- carries Oxygen in the blood
- Helps form myoglobin
- stores oxygen in muscles
Purpose of Phospuorus
- Assists in formation of bones and teeth
- Works with calcium
- assists in release of energy
- structural part of cell membranes
- structural part of DNA and RNA
Defeciency and Sources of Phosphorus
Deficient
- Very Rare
- bone loss
- decreased growth
- poor tooth development
Sources
- Only 50% of phosphorus consumed
- Dairy
- Chicken
- Portk
- Fish
- Eggs
- Plants(nuts, legumes, seeds etc)
Define Glycemic Index
Index that ranks a food containing carbohydtrates by the spped at which the food raises the blood glucose level once eaten
