Nutrients Flashcards
1
Q
Starchy carbohydrates
A
Sources = bread, pasta, potatoes Function = converts the food into long lasting energy Deficiency = lack of energy Excess = type two diabetes
2
Q
Sugary carbohydrates
A
Sources = fruit, sugar, honey Function = breaks down food into short bursts of energy Deficiency = weakness Excess = tooth decay
3
Q
Fibre carbohydrates
A
Sources = whole grain, nuts, skin of fruit Function = help get rid of waste Deficiency = constipation Excess = diarrhoea
4
Q
Saturated fats
A
Sources = meat fat, chocolate, palm oil
Function = insulates body
Deficiency = chill quickly
Excess =obesity
5
Q
Unsaturated fat
A
Sources = nuts, liquid fats, oils Function = gives vitamins Deficiency = need of vitamins Excess = obesity
6
Q
High biological value proteins
A
Sources = animal sources, fish, beef Function = provides all the amino acids the body needs Deficiency = slow growth Excess = ~
7
Q
Low biological value
A
Sources = vegetable sources, beans, peas Function = provides some amino acids and antibodies Deficiency = liver and kidney damage Excess = ~
8
Q
Vitamin A
A
Sources = dark green leafy veg, whole milk, animal sources Function = promotes good vision in low light Deficiency = poor vision or blindness Excess = toxic
9
Q
Vitamin B1
A
Sources = cereals, green veg, whole milk Function = helps release energy from carbohydrates Deficiency = nausea Excess = stomach ache
10
Q
Vitamin B2 - Riboflavin
A
Sources = cereals, rice, mushrooms Function = converts food into energy Deficiency = beriberi - tiredness Excess = itching
11
Q
Vitamin B3 - Naicin
A
Sources = fish, beef, tuna Function = formation of red blood cells Deficiency = indigestion Excess = sores in mouth
12
Q
Folic acid
A
Sources = fruit, pears, leafy greens Function = production of red blood cells Deficiency = not enough red blood cells Excess = big red blood cells
13
Q
Vitamin B12
A
Sources = animal sources, fish, shellfish Function = production of red blood cells Deficiency = not enough red blood cells Excess = big red blood cells
14
Q
Vitamin C
A
Sources = peppers, kiwi, fruit Function = protects body from free radicals Deficiency = bleeding gums Excess = scurvy
15
Q
Vitamin D
A
Sources = sun Function = helps bones and muscles Deficiency = rickets - soft bones Excess = too much calcium
