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Food And Nut > Nutrients > Flashcards

Nutrients Flashcards

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1
Q

What is the function of protein

A

Growth and repair of body cells and tissues

Providing energy if the body doesn’t have enough carbohydrates

Making hormones enzymes and antibodys

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2
Q

What are sources of protein

A

Any meat

Fish and seafood

Dairy

Soya products

Bread

Sweetcorn

Seeds

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3
Q

What happens if you have excess of protein

A

Harmful for kidneys and liver

Can lead to gaining weight

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4
Q

What happens if you have a deficiency of protein

A

It is very rare

Kwashiorkor is a disease that you can get

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5
Q

Function of fats

A

Providing a concentrated source of energy

Making all body cells

Keeping the body warm

Protecting vital organs

Providing fat soluble vitamins

Providing the essential fatty acids

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6
Q

Sources of fat

A

Fat can come in visible or invisible fats examples of these are
Butter

Lard

Oily fish

Meat products

Eggs

Chocolate

Pastries

Vegetables and plant oils

Avocados

Olives

Seeds

Fat spreads

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7
Q

What is the chemical name for fat

A

Triglyceride

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8
Q

What is the scientific name for protein

A

polypeptides

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9
Q

What happens if you have a excess fat

A

Gain weight

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10
Q

Deficiency of fat

A

Weight loss

No protection from heart disease

Be deficiency s in fat soluble vitamins

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11
Q

Functions of carbohydrates

A

Providing energy

Protein sparer

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12
Q

Sources of carbohydrates

A

Potatoes

Bread

Pasta

Rice

Cereals

Fruit

Honey

Dairy

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13
Q

deficiency of carbohydrates

A

Constipation

Not lots of energy

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14
Q

Excess of carbohydrates

A

Tooth decay

Obesity

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15
Q

Functions of dietary fibre

A

Allowing the digestive system to remain healthy and function properly

Helping weight control

Preventing some bowel diseases like constipation and bowel cancer

Providing soluble fibre

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16
Q

Sources of dietary fibre

A

Oats

Nuts

Fruits

Vegetables

Wholegrain foods

Wheat bran

Fruit and vegetables skins

Seeds

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17
Q

Excess of dietary fibre

A

Reduce the bodies ability to absorb iron and calcium

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18
Q

Deficiency of dietary fibre

A

Constipation

Bowel cancer

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19
Q

Sources of vitamin A

A

eggs

Oily fish

Liver

Full fat milk

Butter

Cheese

Margarine

Leafy vegetables

Yellow fruit

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20
Q

Deficiency of vitamin A

A

Very rare

Night blindness which can lead to permanent blindness

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21
Q

Excess of vitamin A

A

Harm developing babies

Can be poisonous if eaten in large amounts

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22
Q

Functions of vitamin A

A

growth and development of the body

Protecting the body

Keeping the skin and membranes in the body healthy

Helping vision in dim light

Making sure the skin is healthy

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23
Q

Sources for vitamin D

A

Milk

Butter

Liver

Oily fish

Eggs

The main source is sunlight

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24
Q

Functions of vitamin D

A

healing broken bones

Helping the body absorb calcium

Preventing bone disease

Developing and maintaining bones and teeth

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25
Q

Deficiency of vitamin D

A

In babies and toddlers it can cause rickets

Bones will bend and bow

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26
Q

Excess of vitamin D

A

Unlikely to cause problems

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27
Q

Sources of vitamin E

A

Sunflower oil

Egg yolk

Nuts

Soya

Seeds

Olive oil

Cereals

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28
Q

Functions of vitamin E

A

Protecting the body

Forming red blood cells

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29
Q

Deficiency of vitamin E

A

Very rare

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30
Q

Excess of vitamin E

A

Loss of appetite

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31
Q

Sources of vitamin K

A

Green leafy vegetables

Broccoli

Spinach

Vegetables oils

Cereals

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32
Q

Functions of vitamin K

A

Making blood clot

Maintaining bone health

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33
Q

Deficiency of vitamin K

A

Rare

Easy bruising

Easy bleeding

Blood takes longer to clot

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34
Q

Excess of vitamin K

A

Not enough evidence to say any possible effects of high intake

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35
Q

Sources of vitamin c

A

Citrus fruits

Blackcurrants

Red peppers

Green peppers

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36
Q

Deficiency of vitamin c

A

Scurvy this can include swollen gums severe joint pains

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37
Q

Excess of vitamin c

A

Stomach pain

Diarrhoea

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38
Q

Functions of vitamin c

A

Makes and maintains healthy connective tissue

Helps wounds heal and repairs body tissue

Helps the absorption of iron from the intestines

Protected the body

39
Q

Sources of vitamin B9

A

broccoli

Brussels sprouts

Chickpeas

Fortified breakfast cereals

40
Q

Deficiency of vitamin B9

A

Spina bifida in babys

41
Q

Excess of vitamin B9

A

No harmful side affects

42
Q

Functions of vitamin B9

A

Helps to reduce the risk of nervous system defects in unborn babies

To form healthy red blood cells

43
Q

Sources of vitamin b1

A

Milk

Bread

Eggs

Peas

44
Q

Deficiency of vitamin b1

A

Beri beri which is a muscle wasting disease

45
Q

Excess of vitamin B1

A

Very rare

46
Q

Functions of vitamin B1

A

Helps the body to release energy from your food

Helpsnervous system to work

47
Q

Sources of vitamin B2

A

Chicken

Eggs

Milk

Fish

Yoghurt

Leafy vegetables

Rice

Bread

Breakfast cereals

Soya beans

48
Q

Functions of vitamin B2

A

Keeps skin eyes and the nervous system and mucous membranes healthy

49
Q

Deficiency vitamin b2

A

Skin problems

Dry and cracked lips

Poor growth

All of these would be found in children

It’s very rare

50
Q

Excess of vitamin b2

A

No effects have been reported

51
Q

Sources of vitamin b3

A

Meat

Fish

Flour

Eggs

Milk

52
Q

Deficiency of vitamin b3

A

Diarrhoea

53
Q

Excess of vitamin b3

A

Can cause liver damage if eaten in large amounts

54
Q

Functions of vitamin b3

A

To release from food and keep skin and nervous system healthy

55
Q

Functions of vitamin b12

A

Maintains nerve cells

Makes red blood cells

Releases energy from the food you eat

Process folic acid

56
Q

Sources of vitamin b12

A

Meat

eggs

milk

Salmon

Fortified breakfast cereals

Cheese

Cod

Beef

57
Q

Deficiency of vitamin b12

A

Tingling and numbness in Hands and feet

Loss of memory

This is normally found in vegans because meat eaters do not lack vitamin b12

58
Q

Excess of vitamin b12

A

No harmful side effects of high intake of vitamin b12

59
Q

Functions of antioxidant vitamins

A

Help to protect healthy cells from the damage caused by free radicals

60
Q

What does ACE stand for

A

Vitamin A vitamin C vitamin E

All of the antioxidant vitamins

61
Q

Functions of calcium

A

Helping to build strong bones and teeth

Controlling muscle contractions including the heartbeat

Ensuring that the blood clots normally

62
Q

Sources of calcium

A

Nuts

Milk

Green leafy vegetables

Tofu

Oily fish

Soya beans

Cheese

Bread

Fortified cereals

63
Q

Deficiency of calcium

A

Rickets in children or osteoporosis in adults

64
Q

Excess of calcium

A

Stomach pain

Diarrhoea

65
Q

Functions of iron

A

Making red blood cells which carry oxygen

66
Q

Sources of iron

A

Liver

Beans

Nuts

Green leafy vegetables

Dried fruits

Eggs

Meat

67
Q

Deficiency of iron

A

Tiredness

Dizziness

Shortness of breath during exercise

A pale appearance

Brittle nails and cracked lips

68
Q

Excess of iron

A

Constipation

Felling sick

Stomach pains

69
Q

Functions of sodium

A

Keeping the level of water in the body balanced

70
Q

Sources of sodium

A

Cheese

Bacon

Bread

Salted nuts

Smoked fish

Savory snacks

Ready meals

Tined foods

71
Q

Excess of sodium

A

Increase of blood pressure

Raises the risk of stroke or heart attack

72
Q

Deficiency of sodium

A

Muscle cramps

73
Q

Functions of fluoride

A

Helping to prevent tooth decay by strengthening the tooth enamel

Supporting bone health

74
Q

Sources of fluoride

A

Fish where the bones are eaten for example sardines

Tea

Seafood

75
Q

Excess of fluoride

A

Can cause staining and pits to develop on the teeth

76
Q

Deficiency of fluoride

A

Tooth decay is more common

77
Q

Functions of iodine

A

Making hormone thyroxine which maintains a healthy metabolic rate

78
Q

Sources of iodine

A

Red meat

Sea fish

Shellfish

Cereals

Grains

79
Q

Excess of iodine

A

Can affect the thyroid gland which can lead to weight gain

80
Q

Deficiency of iodine

A

Swelling of the thyroid gland

It is very rare in the UK now

81
Q

Functions of phosphorus

A

Maintaining the bones and teeth

Releasing energy from food

82
Q

Sources of phosphorus

A

Red meat

Dairy foods

Fish

Poultry

Bread

Brown rice

Oats

Beans and lentils

83
Q

Excess of phosphorus

A

Reduces the amount of calcium in the body which means that bones are more likely to fracture

84
Q

Deficiency of phosphorus

A

Very unlikely to have a deficiency

85
Q

What is hydration

A

Hydration is the supply of water required to maintain the correct amount of fluid in the body

86
Q

Functions of water

A

Cooling the body

Removing waste from the body

Helping the body to use the food you eat

87
Q

How much water do you need

A

Moat people need about 2 liters a day which is about 8 glasses

88
Q

What happens when you have a lack of water

A

You become dehydrated

89
Q

What are signs of dehydration

A

Dark urine

Headaches

Lack of energy

Feeling light headed

90
Q

What happens if you drink too much water

A

This causes water intoxication

91
Q

What is the scientific name for vitamin b1

A

Thiamin

92
Q

What is the scientific name for vitamin b2

A

Riboflavin

93
Q

Which vitamins are water soluble vitamins

A

All vitamin bs and vitamin c

94
Q

Which vitamins are fat soluble vitamins

A

Vitamin A D E K are fat soluble

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