Nutrients Flashcards
What is the function of protein ?
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Growth of body cells and tissue
Repair and maintenance of tissue
Secondary source of energy
What is the deficiency of protein
Is it rare
Is rare in the Developed world 🌎
Kwashiorkor Disease caused by a lack of proteins
It is common in children of poor countries symptoms are poor growth spurt water retention heir loss and infections
What is the Exess of protein
The kidneys and liver are overworked and it can lead to weight gain as it is stored in fat
Explain the difference between low biological value protein and high biological value protein
From mainly animals e.g. fish meat dairy and egg but they are also found in soya
High biological value protein have an eight of all different essential amino acids
Low biological value protein is a missing one or two amino acids they are found in plant-based foods e.g. beans pulses nuts and seeds
What are the sources of protein
Beans pulses nuts seeds cereals meat fish dairy egg milk soya beans quinoa and corn
What is meant by protein complementation
Eating eating together you will get all essential amino acids this is called protein complementation been slack one amino acid and so it does bread put together you get all all amino acids
Examples of this are beans on toast and rice and peas
How many amino acids are there total
There are 20 total amino acids
What is the function of fat
Fat is a concentrated source of energy
1 g of fat is 9 kcal
it makes body cells
it is used for installation and protecting organs provides fat soluble vitamins A,D,E,K
provides essential fatty acids omega three and omega six
What happens if you have a deficiency of fat
Will result in weight loss
Loose protection from heart diseases
not enough omega three and six
underweight
What happens if you have an excess of fat
Too much bad cholesterol and saturated fats
can build up in arteries
you’ll put on weight
it can lead to diabetes
Which food contains fat
Omega 3 Is in oily fish seeds and green leafy veg 🥬
omega six is in veg grains seeds and chicken 🍗
Visible fats and oils I found in lamb and pork marbling on meat and butter
Invisible fats and oils are found in pastries cakes sources and gravy
What is hydrogenation
Hydrogenation
is when vegetable oils a hardened to make them solid at room temperature at this allows loyal to me made into solid facts reds and used to make pastries cakes and 🍪
What percent of energy should be provided by fat
35%
What percent are you energy intake should come from saturated fat
11%
What happens when unsat fat is hydrogenated
When fats are hydrogenated the double bonds become single bonds to the carbon atoms are saturated
What happens if you have a deficiency of carbohydrates
You will not have enough fibre it will lead to constipation and possibly bowel cancer
If you don’t have enough starch it could lead to using your protein as your energy
What is the function of carbohydrates
Carbohydrates are And energy source made by plants during photosynthesis this plant energy provides human energy when Ethan
providing energy and acting as a protein sparrow sugars are quick release energy
starch are slow release energy
fibre helps digestive systems and helps weight control and prevent diseases and reduces cholesterol
Why is Soluble fibre important
Sorry for fibre slows down the digestions and absorbs cards it helps stop feeling hungry and reduces cholesterol
Why is insoluble fibre important
Insoluble fibre passes through the body unchanged
What food contains sugar
Sugars are the simplest form of carbohydrates you can have monosaccharides (single) disaccharides (doubled )
simple sugars include: glucose in fruits and vegetables fruictose in fruit and honey
double sugar include :sucrose shop sugar e.g. granulated sugar
lactose in milk yoghurt and cream
maltose and cereals
sugars that are added to food or found outside the cell structures are called free sugars e.g. Caster sugar granulated sugar ecs
fruit juices are free sugar
Where are solid fat found
In butter lard and suet
Where are liquid fats found
All of oil rapeseed oil sunflower oil and vegetable oil
Where are starch’s found
Is the main food source implants picketing is found naturally in some fruits which helps Jam to set glycerin stored in the liver
Where is dietary fibre found
Soluble dietary fibre is found in out and
insoluble dietary fibre is found in brown rice
Which nutrients are macro nutrients
Protein
Carbohydrates
Fat
What is the name for b9
And what is it in
Folic acid
Fortified cereals
Brocilli
Brussels sprouts
Chickpeas
What is the excess and deficiency of B9
Exess-none recorded
Deficiancy- spina bifida in unborn babies
What is the function of b9
Reduces butch defects in unborn babies
Forms healthy red blood cells
What is the excess and deficiency of B9
Excess-none recorded
Deficiency- spina bifidia
What is the excess and deficiency of b9
Exess-none recorded
Deficiancy- spina
Which foods contain vitamin K
Vitamin K is found in green things e.g. beans broccoli and spinach vegetable oils and cereals
What is the deficiency and excess of vitamin K
Deficiency is rare signs of deficiency is easy bruising and bleeding for ages
There are no affects of Exess
What is the function of vitamin K
Its function is making the blood clot and maintaining bone health
What food contains vitamin E
Sunflower oil olive oil soil cereals nuts and egg
What is the Exess and deficiency of vitimen e
Deficiancy =rare
Exess =loss of apitite
What Is the function of vitamin E
It is an antioxidant so it protects the body and is used in the formation of blood cells
What is the fancy name for B3
Niacin
What are the sources for B3
The sources to be three or fish meat flour eggs and milk
What is the Exess and efficiency of B3 i
Deficiancy=palegra
.dermatisis
.dementia
.diarrhoea
Exess=liver damage
What is the function of B3
Release energy from food keeps skin + nervous system healthy
What is the name for B12
Cobalamin
What food contains B12
Meat egg salmon fortified-cereals
What is the Excess and deficiency of B12
Excess = none recorded
Deficiency =pernicious and anaemia
——common in vegans——
What’s the nutrient function of B12
Maintains nerve cells releases energy from food makes red blood cells
What is the name for B2
Riboflavin
What are the sources of B2
Chicken egg milk fish leafy veg
What’s the Excess and deficiency of B2
Deficiency - dry skin and cracked lips
Excess -non recorded
What is the proper name of B1
Thiamine
What foods contain B1
Milk egg bread cheese
What is the Excess and deficiency of B1
Deficiancy- desiese called beri beri muscle wasting desiese
Exess -rare
What’s the nutrient function of B1
To realise energy from food and it also helps to make the nervous system work
What is the name for vitiman C
Ascorbic acid
Which foods contain vitiman C
Citrus fruits 🍋 black currents red and green peppers
What’s the Exess and deficiancy of vitiman C
Exess -stomach pain diarrhoea
Deficiancy-scurvy 🏴☠️
.swollen gums and joints
.pains
.wounds not healing
Nutrient function of vitiman C
Healthy connective tissue helps wounds to heal helps abzorb iron antioxidant vitiman
What is the source of vitamin D
The Sun
Whole milk
Butter
Liver
Egg
Oily fish
What is the Exess an deficiency of vitinan D
The deficiency of vitamin di is Ricketts which is bones are soft and they bend and Australasia which is the adult version
What is the nutrient function of vitamin di
It develops and maintains bones and teeth it heals broken bones it prevents bone diseases and help his body absorb calcium
What is the nutrient function of vitamin a
Growth and development healthy skin good vision antioxidant vitamin
What is the Excess Exess and deficiency of vitamin a
The deficiency
is night blindness the
Exess
can poison you
pregnant women can’t have too much
you will turn orange
What foods contain vitamin a
Retinal is egg fish and liver
Betts carotene is vegetables and carrot
What are antioxidants vitamins
Antioxidants hope to protect healthy cells from damage caused by free radicals
What produces free radicals
Your body functions and lifestyle habits produce free radicals that can attack healthy cells
What happens if free radicals are found in large amounts in the body
When free radicals are found in large amounts in the body the healthy cells a weekend and a move honourable to heart diseases and some cancers
What are the antioxidants vitamins
Vitamin E vitamin a and vitamin C
What is the function of calcium
The function of calcium is to help strong bones and teeth it controls muscles and insures blood clots
What food contains calcium
Bread milk cheese sorry been tofu and leafy green vegetables
What happens if you do not have enough Calcium
You’ll get Ricketts in children and osteoporosis in adults
What happens if you have an excess of calcium
Stomach pain and diarrhoea
What is the function of iron
I am mix red blood cells
What other sources of iron
Liver meet beans nuts leafy greens vegetables fortified cereals dried fruit and egg yolk
What happens if you have a deficiency of iron
You will be anaemic
What happens if you have an excess of wine
Constipation feeling sick and stomach pain
What is the nutrients function of sodium
Keep water levels in the body balanced
What foods contain sodium
Cheese bacon bread salty nuts crisps ready meals and tinned soup
What happens if you have a deficiency of sodium
Muscle cramps
What happens if you have an excess of sodium
High blood pressure strokes and heart attacks
What is the function of fluoride
It prevents tooth decay and helps bones
What foods contain fluoride
Drinking water seafood and tea
What happens if you have a deficiency of fluoride
Tooth decay is more common
What happens if you have an excess of fluoride
It will stay in your teeth
What is the function of iodine
It makes the hormone thyroxine which maintains a healthy metabolism rate
Which foods contain iodine
Red meat seafood and cereals
What happens if you have a deficiency of iodine
Swelling in the Thyroid grand
What happens if you have an excess of iodine
Weight gain
What is the function of phosphorus
It maintains bones and teeth
What is a food source of phosphorus
Red meat dairy food fish poultry bread and brown rice
What happens if you have a deficiency of phosphorus
It is unlikely to have a deficiency of this
What happens if you have an excess of phosphorus
Low calcium bones will fracture
How long can you body survive without water
A few days
When do you waste water
Each time you breathe sweat or urinate you lose water
What is the function of water
Calling the body body temperature is 37°C is the temperature is too warm the body cells will be damaged to prevent this the body sweat the evaporation of the water allows the body to cool
When do you sweat most
In hot conditions when you are exercising when you are ill and your temperature rises
How does Water help remove waste from the body
It transfers waste from the body transfer prevent constipation kidneys filter the blood and produce urine
