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Foodscape > Nutrients > Flashcards

Nutrients Flashcards

Get smart about your health and learn to identify the most vital vitamins and nutrients for your diet.

1
Q

Describe the characteristics of the following nutrient:

antioxidants

A
  • prevent the oxidation of other molecules
  • protect against free radicals, which cause cellular mutation
  • found in fruits, vegetables, sesame seeds, etc.
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2
Q

Describe the characteristics of the following nutrient:

beta-carotene

A
  • a terpenoid
  • an inactive form of vitamin A
  • found in carrots, pumpkins, spinach, and sweet potatoes
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7
Q

Describe the characteristics of the following nutrient:

calcium

A
  • promotes bone density and proper blood clotting
  • combats rickets
  • found in dairy products, seaweeds, almonds, sesame, quinoa, spinach, and okra
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8
Q

What is a calorie?

A

a unit of heat equal to the amount of heat required to raise the temperature of a kilogram of water 1 degree Celsius

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8
Q

Describe the characteristics of the following nutrient:

carbohydrate

A
  • 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
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9
Q

Describe the characteristics of the following nutrient:

high fructose corn syrup

A
  • a sugar substitute
  • found in many processed foods like sodas, salad dressings, and candy
  • overconsumption may cause obesity and diabetes
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11
Q

Describe the characteristics of the following nutrient:

magnesium

A
  • combats development of asthma and osteoporosis (brittle bones)
  • found in bran, buckwheat flour, barley, soybeans, and pumpkin seeds
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13
Q

Describe the characteristics of the following nutrient:

cholesterol

A
  • steroid metabolite
  • establishes appropriate membrane permeability and fluidity
  • found in cell membranes
  • found in eggs, cheese, shrimp, beef, pork, and poultry
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14
Q

Describe the characteristics of the following nutrient:

dietary fiber

A
  • impacts nutrient and chemical absorption
  • promotes a healthy gastrointestinal tract
  • found in bran, legumes, plums, prunes, and apples
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20
Q

Describe the characteristics of the following nutrient:

iodine

A
  • 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
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21
Q

Describe the characteristics of the following nutrient:

iron

A
  • conducts oxygen transfer in the form of hemoglobin
  • found in lentils, red meat, poultry, beans, leafy vegetables, sesame seeds, and tofu
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25
Q

Describe the characteristics of the following nutrient:

monounsaturated fat

A
  • one-bond molecule
  • promotes insulin resistance
  • found in olive oil, nuts, avocados, and tea seed oil
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26
Q

Describe the characteristics of the following nutrient:

omega-3 fatty acid

A
  • type of polyunsaturated fat
  • helps to reduce blood pressure
  • found in fish, fish oil, flax seed, and eggs
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28
Q

Describe the characteristics of the following nutrient:

phosphorus

A
  • 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
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29
Q

Describe the characteristics of the following nutrient:

vitamin B12

A
  • cyanocobalamin
  • soluble in water
  • combats megaloblastic anemia
  • recommended daily value is 2.4μg
  • found in fish, eggs, and milk
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30
Q

Describe the characteristics of the following nutrient:

polyunsaturated fat

A
  • multi-bonded molecule
  • protects against cardiovascular disease through promotion of membrane fluidity
  • found in fish, peanut butter, sunflower seeds, etc.
31
Q

Describe the characteristics of the following nutrient:

potassium

A
  • 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
33
Q

Describe the characteristics of the following nutrient:

protein

A
  • enzymes digested into amino acid
  • helps generate energy and build muscle
  • naturally found in meats, legumes, nuts, grains, and eggs
38
Q

Describe the characteristics of the following nutrient:

saturated fat

A
  • 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
41
Q

Describe the characteristics of the following nutrient:

sodium

A
  • used for taste and food preservation
  • daily requirement is 500 mg
  • excessive intake can contribute to high blood pressure
46
Q

Describe the characteristics of the following nutrient:

trans fats

A
  • 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
47
Q

Describe the characteristics of the following nutrient:

vitamin A

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
48
Q

Describe the characteristics of the following nutrient:

vitamin B1

A
  • 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
48
Q

Describe the characteristics of the following nutrient:

vitamin B2

A
  • 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
49
Q

Describe the characteristics of the following nutrient:

vitamin B3

A
  • niacin
  • water soluble
  • combats pellagra (diarrhea, skin lesions)
  • recommended daily value is 16 mg
  • found in liver, poultry, beef, fish, and cereals
49
Q

Describe the characteristics of the following nutrient:

vitamin B5

A
  • pantothenic acid
  • soluble in water
  • daily recommended value is 5 mg
  • found in meat, broccoli, and avocado
50
Q

Describe the characteristics of the following nutrient:

vitamin B6

A
  • 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
51
Q

Describe the characteristics of the following nutrient:

vitamin B7

A
  • 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
51
Q

Describe the characteristics of the following nutrient:

vitamin B9

A
  • 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
52
Q

Describe the characteristics of the following nutrient:

vitamin C

A
  • ascorbic acid
  • soluble in water
  • combats scurvy
  • recommended daily value is 90 mg
  • found in fruits and vegetables
53
Q

Describe the characteristics of the following nutrient:

vitamin D

A
  • 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)
53
Q

Describe the characteristics of the following nutrient:

vitamin E

A
  • tocopherols
  • soluble in fat
  • combats hemolytic anemia
  • recommended daily value is 15 mg
  • found in nuts, grains, and sesame seeds
54
Q

Describe the characteristics of the following nutrient:

vitamin K

A
  • phylloquinone
  • soluble in fat
  • combats bleeding diathesis
  • recommended daily value is 120μg
  • produced by intestinal bacteria
55
Q

Describe the characteristics of the following nutrient:

zinc

A
  • catalyst in enzymatic reactions
  • found in lamb, beef, and liver

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