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