micro and macro nutrients Flashcards
what are macronutrients?
are proteins, carbohydrates and fats which are needed by the body in large amounts and are measured in grams
what are micronutrients?
are vitamins and minerals, which are needed by the body in very small amounts measured in milligrams
why do we need protein?
this macronutrient is vital for growth, repair and maintenance of the body cells and the production of enzymes and hormones and provide energy at 4kcal/17kJ
what are proteins made from?
amino acid chains
what are the differences between vegetable and animal proteins?
animal proteins have HBV and are found in meat, fish, cheese and milk
vegetable proteins have LBV and are found in seeds, beans, lentils and grains. has exceptions of tofu, soya and quorn which are HBV proteins
what are HBV and LBV proteins?
- refers to the number of essential amino acids in foods
- HBV contains all of the 8 essential amino acids needed in the body
- LBV proteins lack one or more essential amino acids
how many essential amino acids to adults need compared to children
- adults= 8
- children= 8 + a further 7
what is the protein RNI
- stands for protein reference nutrient intake
- on average, a person aged between 15 and 50 needs about 55g each day, and a child aged 4-6 needs 20g daily
what are complementary proteins?
putting two or more LBV proteins together which form HBV meals such as beans on toast
what are the protein deficiency?
brittle hair, pot bellies called oedema and kwashiorkor which is the failure to grow
what are the macronutrient carbohydrates broken down into in digestion?
glucose which is then absorbed into the blood
what does the hormone insulin allow the body cells to do?
allow glucose to enter cells
what are the two types of carbohydrates?
starch- gives slow release energy, keeping us feeling full for longer
sugar- releases glucose very fast, giving us short bursts of energy
which type of carbohydrate do monosaccharides and disaccharides full under?
sugars
what type of carbohydrate do polysaccharides full under?
starch
when are disaccharides formed?
when two monosaccharides join together
what type of carbohydrate is dietary fibre/NSP?
non-starch polysaccharide
NSP has two types of fibre, what are they?
insoluble and soluble
what does insoluble fibre do in the body and what is it found in?
travels through the digestive system without being digested. it is needed to absorb water and bulk out the faeces , making it easier and softer to pass through. keeps the colon and bowel healthy.
found in wholegrains, nuts and many fruits and vegetables
what does soluble fibre do in the body and where is it found?
lowers blood cholesterol.
found in carrots, apples, oats and beans
what does a diet high in fibre do?
keep us full for longer, help maintain a healthy weight as it stops snacking. helps control blood sugar levels.
fat is a macronutrient, what is it needed for in the body?
insulation, protecting vital organs, hormone production, acting as a carrier for fat soluble vitamins A, D, E and K. supplying fatty acids, which the body is unable to make for itself.
what is the composition of fat?
carbon, hydrogen and oxygen
vitamins are micronutrients, what is their function in the body?
release energy, prevent some diseases and assist in cell function and repair
what are the 4 fat soluble vitamins?
A, D, E, K
why is vitamin A needed in the body?
for a healthy immune system, helps us to see in dim light
what foods is vitamin A found in?
liver, dairy foods, egg yolk, oily fish, yellow fruits and vegetables
what is the deficiency of vitamin A?
night blindness and stunted growth
why is vitamin D needed in the body?
formation of bones and teeth, controls calcium absorption
where is vitamin D found?
oily fish, eggs, liver and sunlight
what is deficiency of vitamin D?
rickets in children and osteomalacia in adults
why is vitamin E needed in the body?
anti-oxidant to prevent diseases, healthy skin and eyes
where is vitamin E found?
soya, olive oil, nuts, seeds, milk and egg yolks
why is vitamin K needed in the body?
blood clotting, wound healing and good bone health
where is vitamin K found?
green leafy veg, liver, bacon, cereals and vegetable oils
what are the water soluble vitamins?
B and C
why is vitamin B needed in the body?
releasing energy from food, nervous system and growth in children
where is vitamin B found?
cereal, wholegrains, eggs, dairy, green leafy veg, red meat
what is the deficiency of vitamin B?
muscle wasting, dry and sore skin
why is vitamin C needed in the body?
collagen formation, wound healing, helps absorption of iron
where is vitamin C found?
citrus fruits, berries, tomatoes, peppers, dark green leafy veg
what is the deficiency of vitamin C?
bleeding gums, wounds not healing, anaemia if not enough iron absorbed
what group of people often have a Vitamin B12 deficiency?
vegans
what are minerals?
micronutrients that are essential to the body in very small quantities.
what are the main 3 minerals?
calcium, iron, sodium
why is calcium needed?
form, strengthen and maintain bones and teeth
blood clotting
for muscles and the nerves of the heart
what foods is calcium found in?
milk, dairy products, dark green leafy veg
what is the deficiency of calcium?
rickets- children
osteoporosis
why is iron needed in the body?
make haemoglobin- to carry oxygen around body
where is iron found?
red meat, liver, wholegrains, cereals, beans, dark green leafy veg
deficiency of iron?
anaemia
why is sodium needed in the body?
maintains water levels in cells, controls nerves and muscles
where is sodium found?
salt and hidden in processed foods such as burgers and bacon
what nutrients are complementary with each other?
iron- vitamin C
calcium- vitamin D
why is water needed in the body?
regulates body temp, transports nutrients in blood, removes waste from cells, aids digestion
