Main Nutrients ,source & Function Flashcards
What is function of protein ?
Required for growth ,repair & maintenance of body tissues & any excess protein can be broken down & used as a source of energy
What food sources for protein are there ?
Meat , milk , fish , eggs , cheese ( high biological value ) & cereals (wheat,oats,rice) & peas , beans , lentils & some nuts
The effect on health is the protein balance is not right ?
Not enough - growth in children is slowed down , cuts and wounds take time to heal & too much - can be converted in to far and can lead to obesity if it is not used as a secondary source of energy
What is function of carbohydrate ?
A major source of energy & excess carbohydrate that is not used is converted to fat to provide warmth
What is food sources of carbohydrates ?
Sugars - products containing refined sugar & starches- bread flour , pasta , rice
Effect on health of carbohydrates balance is not right ?
Not enough - a lack of energy leading to tiredness , protein may be used a source of energy instead of growth & repair & too much - can be converted to fat which leads to obesity & too much sugar can lead to tooth decay & diabetes
What is intrinsic sugar ?
These are natrually occurring sugar in fruit & veg
What are extrinsic sugars which are referred As NMES?
These are added sugars to food
What is function of fat ?
A concentrated source of energy to body & warmth- excess fat stored under skin providing an insulating layer & provides essential fatty acids & provides adequate source of fat souble vitamins (deak)
What are the food sources of fat ?
Saturated (animal fat ) - meat , butter , milk ,diary products & unsaturated fat (veg fat) - Olivie oil , rape seed oil , avocados , nuts & seeds & pure veg oil , margarine
What is essential fatty acids that fats provide ?
Omega 3 - essential to help reduce risk of blood clots , heart attacks
Effect on health is balance is not right (fat) ?
Not enough - intake of essential fatty acids such as omega 3 may be reduced & fat souble vitamins may be reduced & too much - can lead to obesity & can lead to hbp & CHD
What are fat souble vitamins include ?
A , D , e , k ( deak)
What are water souble vitamins ?
C & b complex ( b1,b2, folic acid )
What is function of vitamin A?
required in growth of children and assits with good vision particulary in dim light and protects surface tissues such as linning of nose , mouth , eyes
what are food sources of vitamin A
animal- milk cheese, eggs , oily fish , liver and plant- carrots,tomatoes, spinach , cabbage
effect on health if vitamin a balance is not right
not enough- reduced vison in dim light leading to night blindness and dry and infected skin and mucous membranes and too much- during pregnancy too much vit A can be harmful to the developing foetus
what is the function of vitamin D
essential with calcuim and phosphorus for the development of strong bones and teeth and promtoes quicker healing of bone fractuers and allows calcium to be absorbed by the small intenstine
what are food sources for vitamin D
cod liver oil, oily fish, liver, egg yolk, fortfiled foods such as margarine and breakfast cereals
what is effect on health if vitamin D balance is not right
not enough- poor growth and risk of rickets , osteomalacia ( adult rickets) and people who are house bound or religous and are required to wear covering clothers such as burkas and long seleved trousers and tops and too much - very rare but can lead to deposits of calcium in blood and heart
what is function of vitamin E
Classed as one of the anti-oxidant vitamins as prevents cancer and involed in the maintence of cell membranes
what are food sources of vitamin e
eggs, nuts , seeds , cereal prdoucts , veg oil , green leafy veg , meat
what will happen if not got enough vitamin E
VERY RARE but premature babies placed in special baby care unit where recieve vitamin e to reduce or prevent damage to eyes
function of vitamin k ?
required for clotting of blood and new born babies given vitamin k injection at birth
good food sources of vitamin k ?
green veg , pulses, fruits, cereals, meat and liver
what will happen if dont get enough vitamin k ?
blood clot wont clot properly and would loss lots of blood if injurded and deficiency rare but babies given viatmin k injection to ensure blood clots
what is function of vitamin b complex ?
vitamin b1,2,3 helps release energy from carbs, for growth and function of nervous system , normal growth in children
where do u find vitamin b complex in food?
white and wholemeal bread , fortfied breakfeast cerels , meat , liver and kidney
how can health be affected if lack vitamin b complex?
tiredness due to ernergy not relaeased from carbs and depression , anxiety and slow growth in children
what is function of vitamin b12
makes rbc and keeps nerves healthy
where in food can u find viatmin b12?
animal- meat , fish , eggs, milk cheese and fortfied breakfeast cereals and cerelas
function of folic acid “?
formation of rbc and has a role in preventin o neural tube detects ( spina bifida) in developing foetus
where u find folic acid in food ?
green leafy veg , wholegrain cerels , fortfied breakfeast cereals and peas, beans , lentils and orange , bannas , grapefruit
how can health be affected if there isnt enough vitamin b 12?
feel tired and listless as ur body wont be able to make enough rbc as normal and type of anemia will develop called perncious anemiea
how can health be affected if not eough folic acid ?
neurl tube dfects in unborn babies may develop this is where babys spine and nevrous system do not develop right and type of anaemia called megaloblastic may develop
what is the function of vitamin c?
helps in formation of connective tissues and absoprtion of iron and helps prevent infectious and essential in formation of walls of blood vessels
what are food sources of vitamin c?
blackcurrants,green pepper, kiwi, citrus fruits, strawberries, green leafy veg
effect on health if vitamin c balance aint right ?
cuts and wounds fail to heal properly and anameia may develop as vitamin c need to be prsent to absorb iron and greater risk of dveloping cancer
what are free radicals?
free radicals are moleclues which damage body cells and put us more risk of developing CHD and risk of cancer
what do the minerals include ?
iron , calcium ,fluriode, sodium and phosphrous
function of iron ?
required for rbc formation , as rbc assist of oxygen getting carried around body
food sources of calcium ?
milk , cheese , yoghurt, forfied white flour, green leafy veg, tinned fish, dried fruit , nuts , cereals
effect on health if dont get enough calcium ?
bone broken/damaged take longer to heal if lack calcium and osterprosis in later life and osteomalacia , can lead to rickets and dental caries
function of calcium
growth and development of bones and teeth , required for normal clotting of blood an also required for normal functionning of nerves and muscles
sources of iron
read meat , liver , kidney , corned beef, fortifed flour and bread , green leafy veg , dried fruit and pulses, coca and plain choc
effect on health if iron balance is not right ?
tiredness , anaemia and too much can collect mainly on the liver and be toxic
foods that contain of fluoride
drinking water and sometimes in tea and sea water fish
function fluoride
fluroide is essential or hardening the enamel of teeth and has a role in ensuring that bones have correct amounts of minerals deposited in them
function of phosphorus
works in conjuction with calcium to give strength to bone and teeth and phosphrous is component of all cells and required so that body can obtain energy from foods
food sources of phosphrous
milk , cheese , yoghurt , bread and cereal products , meat , fish and nuts
effect on health if balance of phosphrous is not right
insufficent amounts could affect the body ability to build and maintain healthy bones
function of soduim
required to maintain the correct concertration of body fluids and also required for correct muscle and nerve actiivty
food sources of sodium
table sat , salty snacks , canned foods , takeaway meals
effect on helath if not enough sodium
not enough - cramps and too much - hbp . strokes , chd
function of nsp
helps remove toxin and harmful substances from body and helps prevent bowl dissorders and gives feeling of fullness and prevent obesity and may help lower ldl cholestrol and prevent risk of heart diease
where can u find nsp
wholegrain oats , bread , oats and peas , beans , lentils and fresh fruit and veg
what factors assist calcuim absorption
good suply of vitamin d , lactose , protein
factors that hiner calcium absorption
lack of vitamin d , phytic acid , excess nsp binds with claicum and diffuses out body
factors that assist iron absorption
good supply of iron to change ferric to ferrous state os can be absobed
factors that hinder iron absoprtion
lack of vitamin c , too much indegstaible nsp bind with iron and diffuse out body
calcium , vitamin d , phosphrous what is essential link
vitamin d
vitamin c , folic acid and iron what is the estttenial link
vitamin c
