nutrients Flashcards
6 main nutrient categories
carbohydrates, protein, fats, water, vitamins, minerals
carbohydrates food sources
bread, rice, pasta, potatoes, oranges, grapes and bananas
carbohydrates functions
- main source of energy as it is the easiest for the body to break down
- should provide the majority of the energy needed
glycaemic index
rates foods that contain carbohydrates from 1-100 based on how quickly they cause blood-glucose levels to rise
metabolism
converts the fuel in the food we eat into energy
glucose
- preferred fuel for energy
- carbs are very rich in glucose
- glucose=energy
- sugarrr
carbohydrate deficiency
- low energy levels
- low energy stores
- low concentration levels
- poor sports and academic performance
- constipations, ibs
- bowel cancer (Long Term)
carbohydrate excess
- weight gain
- obesity
- breathlessness
- high blood pressure (long term)
- heart disease (long term)
- diabetes (long term)
fibre function
- a type of carb
- travels through the digestive system like a digestive cleaner
- provides a feeling of fullness (assist in weight maintenance)
- reduces cholesterol levels (reduces the risk of cardiovascular disease later in life
- absorbs water which adds bulk to the faeces
- prevention of colorectal cancer
- prevents constipation
fibre food soruces
- bran
- wholemeal bread
- grains and seeds
- fruit and vegetables
*raspberries, apples, bananas, oranges, potatoes, broccoli, corn
fibre deficiency
- constipation
- ibs
- cancers (bowel)
fibre excess
- bloating
- gas
- constipation
- excess fibre is stored as fat
protein function
- build, maintain and repair body cells
- act as a fuel for producing energy when a person doesn’t have enough carbs
- secondary fuel source
- contain essential amino acids needed for the body’s functions
protein food sources
- eggs
- milk
- cheese
- beef
- chicken/poultry
- fish and seafood
- tifu
- soy milk
- legumes
- nuts
protein deficiency (long term)
- muscle and lean tissue broken down for energy
- starvation
- brittle bones
- swollen joints
protein excess
- weight gain
- breathlessness
- obesity (LT)
- high blood pressure (LT)
- heart disease (LT)
- diabetes (LT)
fats (lipids)
- are a richer fuel for energy than carbs and protein
- development and maintenance of cell membranes which form an important component of body cells
- 4 types of fats
types of fats
good fats:
- monounsaturated
- polyunsaturated
bad fats:
- trans
- saturated
good fats function
- supporting brain function
- promoting the health of the heart and blood vessels
monounsaturated fats function
- assist in lowering low-density lipoproteins (LDL, bad cholesterol)
- decrease the risk of atherosclerosis and cardiovascular disease
HDL
- high density lipoproteins
- ‘good’ cholesterol
- increased by polyunsaturated fats
LDL
- low density lipoproteins
- ‘bad’ cholesterol
- lowered by poly and mono unsaturated fats.
polyunsaturated fats function
- two main categories: omega-3 and omega-6
- both omega 3 and 6 lower LDL cholesterol and increase HDL (good cholesterol) which reduces the risk of cardiovascular disease
- omega-3 promotes elasticity of the blood vessels and prevent blood clots
monounsaturated fats food source
- olive oil
- avocado
- canola oil
- nuts (peanuts, hazelnuts, cashews, almonds and nut butters)
polyunsaturated fats food sources
omega-3:
- oily fish (tuna, salmon, sardines, mackerel, trout
- canola and soy oils
omega-6:
- nuts (walnuts and brazil nuts)
- seeds,
- oils made from corn, safflower and soy
good fats deficiency
- weaker immune system
- weight loss
good fats excess
- can increase the risk of obesity and associated conditions including cardiovascular disease
saturated fats food source
- animal origin
- fatty cuts of red meat such as marbling
- full cream milk
- cream
- cheese
- fried food
- pastries and biscuits
trans fats functions
- can interfere with cell membranes
- contribute to high blood glucose levels
- potentially leads to type 2 diabetes
- increases LDL, decreases HDL
trans fats food sources
- pastries
- fried foods
- cakes
- processed foods
bad fats excess
- weight gain
- obesity
- cardiovascular diseases
water function
- all chemical reactions required to provide energy
- key component to cells, tissues, blood and systems
- body’s preferred source of hydration
- assists in weight maintenance as it helps reduce hunger
- makes up 55-75% of body mass
water food sources
- pure water
- watermelon
- appke
- orange
- tomato
- pineapple
- celery
- lettuce
- cucumber
- citrus
- think: anything “juicy” usually has a high water content
water deficiency
dehydration
- body systems cannot function properly
- decreased energy
- decreased alertness
- headaches
water excess
- kidneys go into overdrive
- water poisoning
- overhydration
- high blood pressure22
calcium functions
- building of bone and other hard tissues (teeth and cartilage)
- super important during rapid periods of growth for achieving peak bone mass which decreases the risk of osteoporosis later in life
calcium food sources
- dairy products (milk, cheese, yogurt)
- sardines, salmon (with bones)
- green leafy vegetables (spinach, kale)
- fortified soy milk and orange juice
- tofu made with calcium sulfate
calcium deficiency
- brittle weak bones, fractures
- weakness and fatigue
- problems with growth
- osteoporosis (LT)
calcium excess
- loss of appetite
- nausea and vomiting
- constipation and abdominal pain
- tiredness, weakness, muscle pain
- confusion, disorientation and difficulty thinking
- headaches
sodium function
- regulation of fluids in the body (water and blood)
- draws water out of cells into the blood > increases blood volume/blood pressure
sodium food sources
- salt
- olives
- fish
- meat (pork)
- cheese
- bread
- processed foods
sodium deficiency
- convulsions or seizures
- feeling weak
- loss of consciousness or coma
- low blood pressure
- nasuea or vomiting
sodium excess
- cardiovascular diseases
- heart failure: more sodium = more water being absorbed from the cells into the blood = more blood volume = high blood pressure = heart working harder
- can result in cardiovascular disease
- kidney disease can result from prolonged hypertension
iron functions
- essential part of the blood
- forms the ‘haem’ part of haemoglobin which carries oxygen around our bodies
iron food sources
- lean red meat usually absorbed the best
- poultry
- oily fish
- eggs
- nuts
- brown rice
- tofu
- wholemeal bread
- leafy green vegetables (broccoli, spinach, kale)
iron deficiency
- fatigue and lack of energy
- shortness of breath, chest pain
- rapid heartrate
- iron anemia
vitamin d functions
- absorption of calcium and healthy bone development
- cell growth and development
- mostly absorbed from the sun (sun isnt a food source)
vitamin d food sources
- fish
- meat
- eggs
- fortified milk
vitamin d deficiency:
- bone and muscle fractures
- pain and weakness
- cant absorb as much calcium
fortified
means humans have added a particular nutrient into the product such as vitamin D or calcium
vitamin B-group B1, B2, B3 functions
- red blood cell development
- brain development and mood regulation
- converts fuel to energy
vitamin b food sources
- milk
- poultry
- nuts
- black beans
vitain b deficiency
- difficulty breathing
- anemia
- slow growth
vitamin B9
folate functions
- red blood cell formation
- cell growth
- dna synthesis during growth
- important in pregnancy
vitamin B9
folate food sources
- beans
- legumes
- citrus
vitamin B9
folate deficiency
- fatigue
- weakness
- folate anemia
vitamin B12 functions
- development and function of the central nervous system
- ensures RBC are the correct size and shape
vitamin b12 food sources
- only found in animal products (difficult for vegans and vegetarians to consume enough)
- eggs
- meat
- poultry
- shellfish
vitamin B12 deficiency
- anemia
- neurological damage
