Nutrients Flashcards
Name the 3 Macro Nutrients
Carbohydrates, Protein, Fat
Name the 2 Micro nutrients (minerals)
Calcium, Iron
Name (at least 3) sources of Protein
Fish, Beans, Tofu, Chicken, Meat, nuts and seeds
What are the function/benefits of protein
Repair cells, tissues, muscles. Growth (more in younger people) and Energy
What are the Deficiency/ Symptoms that you are lacking protein?
Lack of growth (more in younger people). Tiredness /lack of energy.
What are sources of Fat?
Cheese, butter, Bacon Beef, avocado
What are the function/benefits of Fat
Helps to keep us warm and protects our vital organs
What are the Deficiency/ Symptoms that you are lacking Fat?
To much saturate fat may lead to Obesity and/or coronary heart fisease (CHD)
What are some sources of Carbohydrates?
Healthy- Pasta, Rice, Bread, breakfast cereals
Unhealthy- Sweets, Chocolate, Fizzy Drinks
What are the function/benefits of Carbohydrates?
Carbohydrates is our main source of energy
What are the Deficiency/ Symptoms that you are don’t have the right amount of Carboydrates?
Too little can lead to lack of energy. Too much can lead to obesity and/or dental carries/cavitiys
What are the sources of Calcium?
Cheese, Milk, yoghurt, Kale, Spinach, Sesame seeds
What are the function/benefits of Calcium?
Calcium helps to build strong bones and teeth.
What are the Deficiency/ Symptoms that you are lacking Calcium?
Lack of calcium can lead to weak and brittle bones. This can lead to osteoporosis in old age.
What are sources of Iron?
Red meat, tofu, yolk from eggs, lentils, leafy greens
What are the function/benefits of iron?
To help carry oxygen around the body. Helps to create red blood cells.
What are the Deficiency/ Symptoms that you are lacking Iron?
A lack of iron can cause fatigue/tiredness. Over time this can lead to anemia.
Name the 4 vitamins we studied?
Vitamin A, B, C, D
What are sources of Vitamin A?
Carrot, Liver, Spinach, eggs, oily fish, sweet potato.
What are the functions/benefits of Vitamin A?
Helps you eyes to adjust to the dark. helps to maintain healthy skin.
What are the Deficiency/ Symptoms that you are lacking Vitamin A?
Dry infected skin and can lead to reduced vision in dim light or night blindness.
What are sources of Vitamin B?
Meat, Liver, eggs, bread, fish, Fortified cereal.
What are the function/ benefits of Vitamin B?
Helps to release energy from food. Supports a healthy nervous system.
What are the Deficiency/ Symptoms that you are lacking Vitamin B?
Tiredness/fatigue. Slow growth in children.
What are sources of Vitamin C?
Oranges, Kiwi, Lemon, Blueberries, Pepper, Strawberries, cucumbers, watermelons.
What are the function/benefits of Vitamin C?
Helps to heal cuts and wounds. Helps to supports a healthy immune system.
What are the Deficiency/ Symptoms that you are lacking Vitamin C?
Cuts and wounds fail to heal/ take longer to. Can lead to higher risk of Cancers and CHD in later life.
What are sources of Vitamin D?
Sun, Egg yolk, oily fish, fortified foods.
What are the function/benefits of Vitamin D?
helps your body to adsorb calcium phosphate, to form strong bones and teeth. This is called a interrelationship.
What are the Deficiency/ Symptoms that you are lacking Vitamin D?
Weak/brittle bones and teeth. This could lead to osteoporosis in old age.
What are the two ‘Essential to life’ non-nutrients?
Water and Fibre.
What are the sources of Water?
Water, Juice, fruits and vegetables, tea and coffee.
What are the function/benefits of water?
Vital to life- Required for all body fluids: blood, sweat, urine, digestive juices. Combines with fibre to prevent constipation.
What are the Deficiency/ Symptoms that you are lacking Water?
Dehydration which can lead to confusion, headaches, dry mouth, lack of concentration. Could lead to constipation.
What are sources of fibre?
Fruits, vegetables, seeds, oats, bread.
What are the function/benefits of fibre?
Removes toxins and waste from body. Helps to prevent constipation.
What are the Deficiency/ Symptoms that you are lacking Fibre?
Can lead to constipation, diverticulitis and bowel cancer.
