Nutrient & Nutrition Flashcards
Define nutrition
Nutrition consists of a balanced & varied diet in accordance with the body’s needs, a well-balanced diet provides the body with the ability to grow & repair
Define nutrients
These are compound food groups that are essential for providing energy, growth & repair as well as regulation of chemical processes.
Needed for normal metabolic function
Define macronutrients
This refers to 3 food groups of carbohydrates, fats & proteins, these are larger complex groups needed in larger quantities (g)
Define micronutrients
This refers to vitamins & minerals which are needed in smaller quantities (milligram/micrograms)
Describe the structure & function of carbohydrates
Carbs: 2 types of carbs: complex & simple
Complex is slow digesting giving more stable energy as glucose enters the blood slowly
SImple carbs are easily digested and glucose enter the blood quickly creating a spike in blood sugar followed by a crash
Carbs provide 4kcal energy per gram
They are the body’s primary source of energy
Carbohydrates broken down to glucose and absorbed by cells with help of insulin
Excess glucose is stored as glycogen, once glycogen stores full glucose is stored as fat
Glucose is monosaccaride
forms lactose (glucose+galactose)
Glucose enters krebs to make ATP
complex: potatoes, fortified cereals, wholemeal
Simple: cake, biscuits
Describe the structure & function of proteins
Made up of A.A’s joined via peptide bonds. A.A number varies with type of protein. We have essential & non-essential A.A’s. Essential A.A’s cannot be made and so need to be consumed in our diet, e.g., valine, leucine, lysine
Protein is needed for growth & repair, protein synthesis, enzyme, hormone & antibody production
Needed for Hb
Provides 7kcal per gram
found in meat, eggs, fish, lentils
Describe the structure & function of fats
Fats are made up of F.A’s, 3 F.A’s attached to a glycerol is known as a triglyceride
There are 3 types:
Saturated: Saturated fats are solid at room temperature due to no C=C bonds, e.g., butter, ghee, coconut oil & cheese
Monounsaturated: Monounsaturated fat contains one C=C bond and so are likely to be liquid at room temperature e.g., peanut butter & vegetable oils
Polyunsaturated: Polyunsaturated fats contain more than one C=C bond, likely to be liquid at room temperature. E.g., oily fish (salmon), walnuts, sunflower seeds
This is dependent on the number of C=C bonds in the hydrocarbon chain
More C=C results in more kinks in the chain which causes the hydrocarbon chain to be packed less closely
contain 9kcal per gram
Carries fat soluble vitamins, needed for absorption & storage
Important for cell signalling, phospholipid membranes
Some fats are needed for chemical reactions e.g., prostaglandins
sources: oils, cheese, peanuts
Define vitamins
Are a small group of organic compounds needed to sustain life, they cannot be made so must be consumed in food. Only B vitamins & K are made in the body
2 Types of water soluble & fat soluble
What is a fat soluble vitamin?
Refers to vitamins ADEK, these are harmful & toxic in excess, absorbed in the intestinal tract & stored in the liver’s fat tissue. They are not excreted by the body.
Deficiency caused by a low-fat diet can lead to fat malabsorption
What is a water soluble vitamin?
Refers to B vitamins & Vitamin C, these vitamins cannot be stored so are excreted in the urine
Name the fat-soluble vitamins, their functions, how they can be consumed & symptoms of deficiency
Vitamin A-(retinol/betacarotene) found in red orange fruits & vegetables e.g., carrots. They are needed for visual pigment of the eye, Immune function, Maintenance of epithelium & mucus membranes
Deficiency causes night blindness, delayed growth
Vitamin D (calciferol) received via sun, fish & dairy. Needed for Promoting bone growth & mineralization it’s needed to increase calcium absorption in the gut
Deficiency causes pale skin, weak bones (osteoporosis), rickets in children
Vitamin E (tocopherol): found in meat, avocado & veg oils, Needed to protect cell membrane and fight of free radicals
Deficiency causes poor immunity & vision, muscle & nerve damage
Vitamin K (Menadione) found in dark green leafy veg e.g., kale, needed for Forms prothrombin involved in blood clotting, Bone health
Deficiency causes internal bleeding and hemorrhage
Name the water-soluble vitamins, their functions, how they can be consumed & symptoms of deficiency
B1(thiamine): found in wholegrains, needed for CNS function & metabolism
Deficiency: Wet Beri Beri disease:
Shortness of breath, rapid HR, swollen legs
Dry Beri Beri:
Pain, vomiting, muscle weakness, paralysis
B2 (Riboflavin): meat, eggs, dairy, needed for Metabolism as forms FAD coenzyme, healthy skin & fat oxidation.
Deficiency causes poor skin, hair loss & sore throat
B3(Niacin): meat, poultry, fish, forms coenzyme NAD, fat oxidation & good skin
Deficiency causes Pellagra symptoms of diarrhoea, dermatitis, mouth soreness
B6(pyridoxine): meat, poultry, fish, helps with A.A metabolism, forms RBC & Hb,
Deficiency causes Microcytic anaemia, smaller RBC than normal with less Hb. Paleness Shortness of breath, Fatigue
Folate. Folic acid & Folacin
Meat, potatoes, legumes, wholegrain cereals
Needed for coenzyme DNA & RNA, promotes RBC & WBC formation, needed during pregnancy
Deficiency causes fatigue, mouth soreness, may cause anaemia
Vitamin B12:(cobalamin)
Meat, fish, shellfish, eggs
Maintains gut & nerve tissue
Needed for coenzyme DNA & RNA, promotes RBC & WBC formation,
Deficiency causes feeling very tired or weak Nausea, vomiting, or diarrhoea
Reduced appetite
Weight loss
Sore mouth or tongue
Vitamin C: (ascorbic acid)
Citrus fruits, dark leafy vegetables, broccoli, strawberries & kiwi
Needed to produce collagen, steroid & catacholine synthesis (adrenaline)
Mitochondria metabolism
Deficiency causes scurvy which has symptoms of weakness & tiredness, can lead to gum disease, bleeding from the skin, hair changes
Define a mineral
We have 22 minerals the body needs, divided into macro & micronutrients. These are naturally occurring INORGANIC substances
What is a macro & micromineral?
Macromineral: these are needed in large quantites e.g., calcium, Na+, K+, P
Micromineral: needed in smaller quantites e.g., I, Zn, Fe
Describe the importance of calcium, iodine & iron
Calcium is needed for muscle & nerve stimulation, it is also needed for bone hardness & strength. Taking vitamin D can increase levels of calcium in the blood, and too much calcium can cause side effects such as stomach pain, loss of appetite, constipation, or diarrhoea.
Iron is needed for Hb, it is the prosthetic group that allows binding of O2, allows Hb to carry O2, iron is also involved in enzymes, neurotransmitters & synthesis of collagen
Iodine is needed for the production of thyroxine hormone in thyroid for metabolism regulation
