Nutrients Flashcards
Get smart about your health and learn to identify the most vital vitamins and nutrients for your diet.
Describe the characteristics of the following nutrient:
antioxidants
- prevent the oxidation of other molecules
- protect against free radicals, which cause cellular mutation
- found in fruits, vegetables, sesame seeds, etc.
Describe the characteristics of the following nutrient:
beta-carotene
- a terpenoid
- an inactive form of vitamin A
- found in carrots, pumpkins, spinach, and sweet potatoes
Describe the characteristics of the following nutrient:
calcium
- promotes bone density and proper blood clotting
- combats rickets
- found in dairy products, seaweeds, almonds, sesame, quinoa, spinach, and okra
What is a calorie?
a unit of heat equal to the amount of heat required to raise the temperature of a kilogram of water 1 degree Celsius
Describe the characteristics of the following nutrient:
carbohydrate
- organic compound of carbon, hydrogen, and oxygen
- good sources include: breads, pastas, beans, potatoes, bran, and rice
- easy to digest and requires minimal water intake
Describe the characteristics of the following nutrient:
high fructose corn syrup
- a sugar substitute
- found in many processed foods like sodas, salad dressings, and candy
- overconsumption may cause obesity and diabetes
Describe the characteristics of the following nutrient:
magnesium
- combats development of asthma and osteoporosis (brittle bones)
- found in bran, buckwheat flour, barley, soybeans, and pumpkin seeds
Describe the characteristics of the following nutrient:
cholesterol
- steroid metabolite
- establishes appropriate membrane permeability and fluidity
- found in cell membranes
- found in eggs, cheese, shrimp, beef, pork, and poultry
Describe the characteristics of the following nutrient:
dietary fiber
- impacts nutrient and chemical absorption
- promotes a healthy gastrointestinal tract
- found in bran, legumes, plums, prunes, and apples
Describe the characteristics of the following nutrient:
iodine
- promotes a healthy immune system and salivary and oral health
- combats goiter and hypothyroidism
- found in iodized salt, seafood, seaweeds, and produce grown in iodine-rich soil
Describe the characteristics of the following nutrient:
iron
- conducts oxygen transfer in the form of hemoglobin
- found in lentils, red meat, poultry, beans, leafy vegetables, sesame seeds, and tofu
Describe the characteristics of the following nutrient:
monounsaturated fat
- one-bond molecule
- promotes insulin resistance
- found in olive oil, nuts, avocados, and tea seed oil
Describe the characteristics of the following nutrient:
omega-3 fatty acid
- type of polyunsaturated fat
- helps to reduce blood pressure
- found in fish, fish oil, flax seed, and eggs
Describe the characteristics of the following nutrient:
phosphorus
- regulates enzyme activity/transport and storage of cell compounds
- a component of teeth, bones, and nucleic acids
- high levels found in baking powder and mollusks
Describe the characteristics of the following nutrient:
vitamin B12
- cyanocobalamin
- soluble in water
- combats megaloblastic anemia
- recommended daily value is 2.4μg
- found in fish, eggs, and milk
Describe the characteristics of the following nutrient:
polyunsaturated fat
- multi-bonded molecule
- protects against cardiovascular disease through promotion of membrane fluidity
- found in fish, peanut butter, sunflower seeds, etc.
Describe the characteristics of the following nutrient:
potassium
- important to neural and osmotic (water diffusion) functions
- potassium chloride is an alternative to table salt as it reduces risk of hyper-tension due to sodium
- found in tomatoes, potatoes, bananas, and oranges
Describe the characteristics of the following nutrient:
protein
- enzymes digested into amino acid
- helps generate energy and build muscle
- naturally found in meats, legumes, nuts, grains, and eggs
Describe the characteristics of the following nutrient:
saturated fat
- a molecule is saturated with hydrogen bonds
- the Centers for Disease Control and the American Heart Association recommend reducing intake to combat heart disease
- found in dairy products, meat products, coconut oil, and chocolate
Describe the characteristics of the following nutrient:
sodium
- used for taste and food preservation
- daily requirement is 500 mg
- excessive intake can contribute to high blood pressure
Describe the characteristics of the following nutrient:
trans fats
- unsaturated fat with trans-isomer fatty acid
- used for a higher melting point in baking and a longer shelf life in processed food
- increases risk of coronary heart disease
- found naturally in animal products but also generated in partially hydrogenated oil
Describe the characteristics of the following nutrient:
vitamin A
- retinol
- soluble in fat
- combats night-blindness and keratomalacia (dry cornea)
- recommended daily value is 900μg
- found in dairy products, eggs, poultry, liver, and fish
Describe the characteristics of the following nutrient:
vitamin B1
- thiamine
- soluble in water
- combats beriberi and Wernicke-Korsakoff Syndrome
- recommended daily value is 1.2 mg
- found in yeast, pork, sesame seeds, and cereals
Describe the characteristics of the following nutrient:
vitamin B2
- riboflavin
- water soluble
- combats ariboflavinosis (scaly skin, inflammation of mucous membranes)
- recommended daily value is 1.3 mg
- found in bananas, okra, milk, eggs, and fish
Describe the characteristics of the following nutrient:
vitamin B3
- niacin
- water soluble
- combats pellagra (diarrhea, skin lesions)
- recommended daily value is 16 mg
- found in liver, poultry, beef, fish, and cereals
Describe the characteristics of the following nutrient:
vitamin B5
- pantothenic acid
- soluble in water
- daily recommended value is 5 mg
- found in meat, broccoli, and avocado
Describe the characteristics of the following nutrient:
vitamin B6
- pyridoxine
- soluble in water
- combats anemia and peripheral neuropathy (numbness and nerve pain)
- recommended daily value is 1.3-1.7 mg
- found in grains, vegetables, and nuts
Describe the characteristics of the following nutrient:
vitamin B7
- biotin
- soluble in water
- small amount produced by intestinal bacteria
- combats dermatitis and enteritis (inflammation of the small intestines)
- recommended daily value is 30μg
- found in liver, egg yolk, cereals, nuts, and legumes
Describe the characteristics of the following nutrient:
vitamin B9
- folic acid
- soluble in water
- combats neural tube and other birth defects
- recommended daily value is 400μg
- found in leafy vegetables, beans, and sunflower seeds
Describe the characteristics of the following nutrient:
vitamin C
- ascorbic acid
- soluble in water
- combats scurvy
- recommended daily value is 90 mg
- found in fruits and vegetables
Describe the characteristics of the following nutrient:
vitamin D
- ergocalciferol
- soluble in fat
- combats rickets and osteomalacia (soft bones)
- recommended daily value is 5-10μg
- found in fish, liver, and dairy products (also produced through sunlight hitting the skin)
Describe the characteristics of the following nutrient:
vitamin E
- tocopherols
- soluble in fat
- combats hemolytic anemia
- recommended daily value is 15 mg
- found in nuts, grains, and sesame seeds
Describe the characteristics of the following nutrient:
vitamin K
- phylloquinone
- soluble in fat
- combats bleeding diathesis
- recommended daily value is 120μg
- produced by intestinal bacteria
Describe the characteristics of the following nutrient:
zinc
- catalyst in enzymatic reactions
- found in lamb, beef, and liver
