Nutrients Flashcards
What are nutrients
Components taken from food through digestion to fulfill functions in our body.
What are macronutrients and what are micronutrients?
Macronutrients are found in large amounts in food and needed by the body in large amounts
Micronutrients aee found in small amounts in food and needed by the body in small amounts
Give macronutrients and micronutrients
Macronutrients- carbohydrates,proteins and fat
Micronutrients -vitamins and minerals
What is the function of carbohydrates and what are the types of carbohydrates?
Gives the body energy
1.starch
2.fiber
3.sugar
Components include carbon hydrogen and oxygen
What are the functions of proteins
It is essential for growth and repair of the tissue
It keeps the cells healthy
What are the building blocks of proteins?
Made up of building blocks called amino acids
Essential amino acids that cannot be produced by the body need to be consumed
There are proteins from plants and proteins from animals and proteins from plants. Explain the difference between the two
Protein from animals sources contain all of the essential amino acids e.g meat,fish and milk etc
Proteins from plants contain fewer amino Acids and should be combined e.g nuts,soybean or lentils etc
Uses and functions of fats and oil’s
Heat insulation
Protecting internal organs
Transports vitamin a d e k which are fat soluble
Energy
What are the differences between saturated fats and unsaturated fats
Saturated fats
Most animals fats
Solid at room temperature
High concentration of fat molecules
Unsaturated fats
Mostly plants fat
Liquid at room temperature
Lower concentration of fat molecules
Difference between fat soluble vitamins and water soluble vitamins
Fat soluble -dissolve in fat needs fat droplets to transport vit a d e k
Water soluble - dissolves in water. Can be transported by our blood
Name the uses of vitamin a and sources
Helps with good vision
Helps with healthy skin
Resistance to infection
Sources include: orange coloured fruits or vegetables
liver
Green leafy vegetables
Fortified cereals and fats
Uses of vitamin d and the sources
Helps the body absorb calcium better
Prevents rickets
Aids in bone and muscle development
Sources: sunlight on skin
Fortified cereals and fats
Uses of vitamin bi- thiamine and the sources
Helps release energy
Involved in the normal function of the nervous system
Sources are whole grains,nuts,meat, fortified cereals
Uses of vitamin B2 riboflavin and its sources
Releases energy from protein carbohydrates and fats
transport and use of iron
Include: milk eggs liver legumes green vegetables
What are the uses of vitamin b3 niacin and what are the sources
Release energy from food
required for normal function of skin mucous membrane and nervous system
sources include meat with eggs dairy and yeast
Are the uses of vitamin c and what are the sources
Boost your immune system
assists in absorption of iron
assist in making collagen healthy skin
aids in healing of wounds
sources includes citrus fruits tomatoes mangoes berries mangoes berries peppers
What are the uses and functions of calcium and what are the sources of calcium
Build strong bones and teeth
blood clotting
helps with normal muscle function sources include
milk or dairy products
broccoli and cabbage
fish eaten with bones
What are the uses and functions of iron and what are the sources
Forms red blood cells haemoglobin
carries oxygen to the body
reduces tiredness and fatigue
sources include
red meat
liver
green leafy vegetables
eggs
dark chocolate
fish
nuts and pulses
what are uses of sodium or salt and sources
Against muscle cramp
too much
high blood pressure
regulating amount of water
sources include most processed food
What is energy balance explain
Body stays the same after all energy is outputted if you use up more energy you will lose weight if you don’t use energy you’d wait if we consume the same amount of energy that we spend in one day the body is energy is in balance if we consume more than what is spend the energy will stored and causing weight gain if we consume less than what is spent the body will use energy from storage causing weight loss energy balance equals amount of energy input and output
What is hydration function and what are the sources of hydration
Main component of blood and saliva transport nutrients and enzymes regulates body temperature
help get rid of waste prevent constipation
acts as a lubricant for joints and eyes
sources include drinking water fruits and vegetables fruit juice or vegetable juice dietary food like soup or stew milk tea and coffee yoghurt
Much water do you need
You need about 6 to 8 glasses per day
People at the risk of hydration are
Older people
children and babies
pregnant woman
active people
people with illnesses
Symptoms of dehydration
Headaches
urine dark
fatigue
dizziness
dry eyes and mouth or lips
Explain energy
Energy is the power to do work. It is measured in kilojoules and kilocalories. We all need energy to grow stay alive and who keep warm and be active. Energy is essential for life and is required to fuel many different body processes growth and activity.
Activities that require energy include
Keeping your heart beating
keeping the organs functioning
maintenance body temperature
muscle contraction
Different people need different amounts of dietary energy depending on their
Age
gender
body size
level of activity
geans
Define the following
dietary reference value
estimated average requirement
basal metabolic rate
Dietary reference value is the amount of nutrients a person should take per day. Estimated average requirement is energy requirements for different people. Basal metabolic rate is the rate at which a person uses energy to maintain the basic functions of the body when it is at rest for example breathing keeping warm keeping the heart beating.
