nutrients Flashcards
What are vitamins?
Compounds that help regulate many vital processes, including the digestion, absorption, and metabolism of other nutrients.
Vitamins are essential for various bodily functions.
What are minerals?
Substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital body processes.
Minerals are crucial for many physiological functions.
What is the role of magnesium in the body?
Maintain nerve and muscle function, support a healthy immune system.
Magnesium is important for many biochemical reactions.
What is the primary function of calcium?
Build and maintain strong bones, send and receive nerve signals, squeeze and relax muscles.
Calcium is essential for skeletal health and muscle function.
What is the role of sodium in the body?
Maintain a balance of body fluids and muscles, and nerves.
Sodium is vital for fluid balance and nerve transmission.
What is the function of potassium?
Helps nerves, helps move nutrients and waste around cells.
Potassium is crucial for cellular function and overall health.
What is the importance of iron in the body?
Makes hemoglobin (a protein in red blood cells) and is needed for growth and development.
Iron deficiency can lead to anemia and other health issues.
What are fats?
A type of lipid - a fatty substance that does not dissolve in water
Fats are essential for various bodily functions.
How many calories do fats provide per gram?
Nine calories per gram
This makes fats a dense source of energy.
What is the recommended percentage of daily calories that should come from fat?
20-30% of daily calories
This helps maintain a balanced diet.
What are the two main types of fat?
Saturated fats and Unsaturated fats
Each type has different health implications.
Give examples of saturated fats.
Animal fats and tropical oils (palm oil, palm kernel oil, coconut oil)
Saturated fats are linked to an increased risk of heart disease.
What are unsaturated fats associated with?
A reduced risk of heart disease
Unsaturated fats are typically found in vegetable oils.
What vitamins do fats help transport in the body?
Vitamins A, E, D, and K
These vitamins are essential for various bodily functions.
Why is water vital to body functions?
It is involved in every body function
Water plays a crucial role in maintaining homeostasis.
What is the recommended daily intake of water?
2 litres of water per day
This includes plain water, milk, or juice.
List some functions of water in the body.
- Transports nutrients to cells
- Carries wastes from cells
- Lubricates joints and mucous membranes
- Aids in swallowing and digesting foods
- Regulates body temperature through perspiration
Water is essential for maintaining overall health.
Fill in the blank: Fats are essential for _______.
[growth and healthy skin]
Fats are important for various physiological functions.
What are proteins?
Nutrients that help build and maintain body cells and tissues.
How many calories do proteins provide per gram?
4 calories per gram.
What percentage of daily calories should come from protein?
10 - 15% of daily calories.
What are proteins made up of?
Amino acids.
How many amino acids does the body naturally manufacture?
All but 9 of the different amino acids.
What are essential amino acids?
The 9 amino acids that must be obtained from foods.
What are complete proteins?
Proteins that contain all 9 essential amino acids.
What are examples of complete proteins?
Animal products and soybeans.
What are incomplete proteins?
Proteins that lack one or more of the essential amino acids.
What are examples of incomplete proteins?
Beans, peas, nuts, and whole grains.
What is the concept of combining incomplete proteins to form complete proteins?
Incomplete + incomplete = complete.
Fill in the blank: Peanut butter + bread = _______.
complete protein.
What are some roles of proteins in the body?
- Building new cells and tissue during infancy and pregnancy
- Replacement of damaged or worn out cells
- Making enzymes, hormones, and antibodies
- Supplying body with energy
What are carbohydrates?
The starches and sugars present in foods.
How many calories do carbohydrates provide per gram?
Four calories per gram.
What percentage of daily calories is recommended to come from carbohydrates?
55 to 60% of daily calories.
What are simple carbohydrates?
Sugars such as fructose, lactose, and sucrose.
What are examples of simple carbohydrates?
- Fructose (fruit)
- Lactose (milk)
- Sucrose (table sugar or natural in some plants)
What are complex carbohydrates?
Starches in whole grains, seeds, nuts, legumes, and tubers.
What is the main role of carbohydrates in the body?
A source of energy for the body.
