Macronutrients & Micronutrients Flashcards
What is protein?
Protein is made up of hundreds or thousands of smaller units, called amino acids, which are linked to one another in long chains. The sequence of amino acids determines each protein’s unique structure and its specific function.
Define essential amino acids.
Required for normal body functioning, but they cannot be made by the body and must be obtained from food. Of the twenty amino acids, nine are considered “essential.”
Define nonessential amino acids.
Can be made by the body from essential amino acids consumed in food or in the normal breakdown of body
proteins. Of the twenty amino acids, eleven are considered “nonessential.”
How many calories are in a gram of protein?
4 calories
What is a complete protein?
Complete proteins contain all of the essential amino acids in adequate amounts. Animal foods (such as dairy products, eggs, meats, poultry, and seafood,) and soy are complete protein sources.
What is an incomplete protein?
Incomplete proteins are missing, or do not have enough of, one or more of the essential amino acids, making the protein imbalanced. Most plant foods (such as beans and peas, grains, nuts and seeds, and vegetables) are incomplete protein sources.
Which vitamins are water-soluble?
B’s, C
Which vitamins are fat-soluble?
A, D, E, K
Vitamin B1 (thiamine)
Helps convert nutrients into energy.
Sources: Whole grains, meat, fish
Vitamin B2 (riboflavin)
Necessary for energy production, cell function and fat metabolism.
Sources: Organ meats, eggs, milk
Vitamin B3 (niacin)
Drives the production of energy from food.
Sources: Meat, salmon, leafy greens, beans
Vitamin B5 (pantothenic acid)
Necessary for fatty acid synthesis.
Sources: Organ meats, mushrooms, tuna, avocado
Vitamin B6 (pyridoxine)
Helps your body release sugar from stored carbohydrates for energy and create red blood cells.
Sources: Fish, milk, carrots, potatoes
Vitamin B7 (biotin)
Plays a role in the metabolism of fatty acids, amino acids and glucose?
Sources: Eggs, almonds, spinach, sweet potatoes
Vitamin B9 (folate)
Important for proper cell division.
Sources: Beef, liver, black-eyed peas, spinach, asparagus
Vitamin B12 (cobalamin)
Necessary for red blood cell formation and proper nervous system and brain function.
Sources: Clams, fish, meat
Vitamin C (ascorbic acid)
Required for the creation of neurotransmitters and collagen, the main protein in your skin.
Sources: Citrus fruits, bell peppers, Brussels sprouts
Vitamin A
Necessary for proper vision and organ function.
Sources: Retinol (liver, dairy, fish), carotenoids (sweet potatoes, carrots, spinach)
Vitamin D
Promotes proper immune function and assists in calcium absorption and bone growth.
Sources: Sunlight, fish oil, milk
Vitamin E
Assists immune function and acts as an antioxidant that protects cells from damage.
Sources: Sunflower seeds, wheat germ, almonds
Vitamin K
Required for blood clotting and proper bone development.
Sources: Leafy greens, soybeans, pumpkin
Define Macrominerals.
Macrominerals are needed in larger amounts than trace minerals in order to perform their specific roles in your body.
What are the Macrominerals?
Calcium, Phosphorus, Magnesium, Sodium, Chloride, Potassium, Sulfur
Calcium
Necessary for proper structure and function of bones and teeth. Assists in muscle function and blood vessel contraction.
Sources: Milk products, leafy greens, broccoli
Phosphorus
Part of bone and cell membrane structure.
Sources: Salmon, yogurt, turkey
Magnesium
Assists with over 300 enzyme reactions, including regulation of blood pressure.
Sources: Almonds, cashews, black beans
Sodium
An electrolyte that aids fluid balance and maintenance of blood pressure.
Sources: Salt, processed foods, canned soup
Chloride
Often found in combination with sodium. Helps maintain fluid balance and is used to make digestive juices.
Sources: Seaweed, salt, celery
Potassium
An electrolyte that maintains fluid status in cells and helps with nerve transmission and muscle function.
Sources: Lentils, acorn squash, bananas
Sulfur
Part of every living tissue and contained in the amino acids methionine and cysteine.
Sources: Garlic, onions, Brussels sprouts, eggs, mineral water
Define Trace Minerals.
Trace minerals are needed in smaller amounts than macrominerals but still enable important functions in your body.
Iron
Helps provide oxygen to muscles and assists in the creation of certain hormones.
Sources: Oysters, white beans, spinach
What are the trace minerals?
Iron, Manganese, Copper, Zinc, Iodine, Fluoride, Selenium:
Manganese
Assists in carbohydrate, amino acid and cholesterol metabolism.
Sources: Pineapple, pecans, peanuts
Copper
Required for connective tissue formation, as well as normal brain and nervous system function.
Sources: Liver, crabs, cashews
Zinc
Necessary for normal growth, immune function and wound healing.
Sources: Oysters, crab, chickpeas
Iodine
Assists in thyroid regulation.
Sources: Seaweed, cod, yogurt
Fluoride
Necessary for the development of bones and teeth.
Sources: Fruit juice, water, crab
Selenium
Important for thyroid health, reproduction and defense against oxidative damage.
Sources: Brazil nuts, sardines, ham
Define micronutrients.
The term micronutrients refer to vitamins and minerals, which can be divided into macrominerals, trace minerals and water- and fat-soluble vitamins.
Vitamins are needed for energy production, immune function, blood clotting and other functions while minerals benefit growth, bone health, fluid balance and other processes.
To get an adequate amount of micronutrients, aim for a balanced diet containing a variety of foods.
