Nutrients Flashcards
Carbohydrates
Is a source of fuel for energy production and is stored as fat if not used for energy production and can therefore contribute to obesity and related conditions.
Mainly foods of plant origin. Cereals, rice, pasta, simple sugars.
Fibre
Aids in digestive regulation by adding bulk to faeces therefore reducing constipation.
Promotes feelings of fullness which can assist with weight management
Lowers cholesterol absorption
Lowers glucose absorption
Legumes, Grains, seeds, fruit (with skin on).
Protein
Secondary source of fuel for energy production.
Required for antibody production and can assist in fighting off conditions such as cancer.
Excess can reduce calcium absorption
Mainly foods of animal origin, meat, milk, chicken,
fish, pork.
Fats/lipids
Main function is to provide fuel for energy production. Excess can contribute to weight gain and conditions associated with obesity such as Type II diabetes and cardiovascular disease.
Olive oil, avocado, canola oil, nuts, fried goods.
Monounsaturated fats
Carries out the normal functions of fats
Assists in the lowering of LDL cholesterol and can reduce the risk of cardiovascular disease
Olive oil, avocado, canola oil
Polyunsaturated fats
Carries out the normal functions of fats
Assists in the lowering of LDL cholesterol and can reduce the risk of cardiovascular disease
Omega 6 reduce blood clotting and therefore reduces risk of heart attack
May reduce the impact of impaired glucose regulation and therefore the onset of Type II diabetes.
Fish (particularly fatty fish such as mackerel, trout, sardines, tuna and salmon) most nuts and seeds
Saturated fats
Carries out the normal functions of fats
Increases LDL cholesterol and can contribute to cardiovascular disease
Milk, cream and cheese, most fried takeaway food, baked goods such as pastries and biscuits.
Trans fats
Carries out the normal functions of fats
Increases LDL cholesterol and can decrease HDL cholesterol which can contribute to cardiovascular disease
Can interfere with cell membranes and can increase insulin resistance as a result
Some commercially baked and processed foods, such as pies, pastries and cakes
Water
Has no kilojoules so can assist in providing a feeling of fullness without adding extra energy. Can therefore assist with weight management (reduce risk of obesity and related conditions).
Water is absorbed by fibre which can assist in preventing colorectal cancer.
Mainly found in its free form. Also found in beverages and foods.
Calcium
Required for hard tissue formation, which promotes bone health and reduces the risk of osteoporosis
Dairy products, green leafy vegetables, sardines, salmon, fortified soy milk.
Iron
Iron forms the ‘haem’ component of haemoglobin which is the oxygen carrying component of blood.
A person who does not get enough iron may develop anaemia
Lean red meat, turkey and chicken, fish, particularly oily fish, eggs and nuts
Vitamin A
Required for cell division and growth
It plays a role in cell differentiation
Assists with the development of immune system function
Raw carrots, sweet potatoes, squash, spinach and rock melon
Vitamin D
Required for the absorption of calcium and phosphorus from the intestine into the blood stream.
Deficiency can lead to osteoporosis.
Fish (including tuna, salmon, mackerel, sardines and herring), fortified foods, small amounts can be found in beef liver, cheese, and egg yolks.
Vitamin C
Important for the structure of tissues and is required for building collagen
Important in promoting the absorption of iron
Kiwi fruit, broccoli, oranges and strawberries
B Group Vitamins (B1, B2, B3)
Are essential in the processes involved in metabolising or converting the fuels into energy
Vegemite, whole grain cereals, eggs, meats, fish, dark green leafy vegetables
