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Nutrients,vitamins & Minerals Flashcards

1
Q

What are macronutrients?

A

Nutrients that need to be eaten in large amounts

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2
Q

What are micronutrients?

A

Nutrients that need to be eaten in small amounts

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3
Q

What are the functions of protein?

A

Growth, repair & maintenance of all body tissue

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4
Q

What are the sources of protein?

A

Meat, fish, eggs, soybeans, quinoa & soya products

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5
Q

What happens if u eat to much protein?

A

It’s harmful to your kidney & liver

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6
Q

What’s the deficiency of protein?

A

Kwashiorkor

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7
Q

What are proteins made of?

A

Amino acids

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8
Q

What is it called if they do or don’t have all 8 essential amino acids?

A 
Do = HBVs ~ normally animal sources
Don’t = LBVs ~ normally plant sources
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9
Q

What is protein complementation?

A

Putting to things together that don’t have all amino acids together so they do
e.g beans on toast

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10
Q

What are the 3 different types of carbohydrates?

A

Sugar, starch & fibre

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11
Q

What are the free sugar sources?

A

Demerer sugar, caster sugar & granulated sugar

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12
Q

What can to much sugar cause?

A

Obesity & tooth decay

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13
Q

What is maltidextrin and where can it be found?

A

Hidden sugars & it’s found in bread

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14
Q

What is polysaccharides and what is it made up of?

A

Starch & it’s made up of glucose joined together

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15
Q

Can fibre be broken down by the digestive system?

A

No

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16
Q

What’s fibre needed for?

A

Keeping the digestive health, helping weight control, preventing bowl disease & lowering cholesterol level

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17
Q

What happens if you don’t eat enough fibre?

A

Increase in risk of bowl cancer & constipation

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18
Q

What happens if you eat to much fibre?

A

Reduces your body’s absorb calcium and iron & makes it less likely to absorb minerals in the intestine

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19
Q

What are the functions of carbohydrates?

A

Provides energy & acts as a protein sparer

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20
Q

What is the function of fat?

A

Keeps the body warm, makes body cells, protects organs like kidneys & provides vitamins A, D, E & K

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21
Q

Where is fat found?

A

Butter, milk, olive oil, avocados & sunflower oil

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22
Q

What happens if you eat to much fat?

A

Gain weight, higher risk of heart disease and stroke

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23
Q

What happens if you don’t eat enough fat?

A

Weight loss, may be deficient in vitamin A, D, E & K, no protection from heart disease

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24
Q

What is the difference between saturated, unsaturated, monounsaturated & polyunsaturated fat?

A

Saturated - all single bonds
Unsaturated - 1 or more double bonds
Monounsaturated - 1 double bond
Polyunsaturated - 2 or more double bonds

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25
What is hydrogenation?
When oils are hardened to make them solid at room temperature. Double bonds become single bonds
26
How much of your energy should be fat
11%
27
What can good cholesterol do?
Protect against heart disease
28
What are the fat soluble vitamins?
A, D, E & K
29
What vitamins are antioxidants?
A, C & E
30
What are the functions of vitamin A
Eyesight, making sure skin is healthy, growth and development of the body
31
Where is vitamin A found?
Eggs, oily fish, butter & cheese
32
What happens if you don’t have enough vitamin A?
Night blindness - if not treated can lead to blindness
33
What happens if you eat to much vitamin A?
May harm a developing baby
34
What are the functions of vitamin D?
Maintaining bonds & teeth, prevents bone diseases & heals broken bones. Also works along side calcium
35
Where is vitamin D found?
Butter, sun, milk, liver & eggs
36
What is the deficiency of vitamin D?
Rickets
37
What happens if you eat to much vitamin D?
Nothing
38
What is the function if vitamin E?
Forms red blood cells, antioxidant
39
Where is vitamin E found?
Nuts, egg yolk, seed & soya
40
What can to much vitamin E cause?
Loss of appetite
41
What can not enough of vitamin E cause?
Nothing - very rare
42
What is the function of vitamin K?
Maintains bone health
43
Where can vitamin k be found?
Cereals, vegetable oil, peas and broccoli
44
What can not enough vitamin K cause?
Bruising and bleeding
45
What can to much vitamin k cause?
Nothing
46
What is thiamin
Vitamin B1
47
What is the function of Vitamin B1
Helps the nervous system, works with other B vitamins to release energy
48
Where can vitamin B1 be found?
Liver, milk, cheese bread and eggs
49
What happens if you don’t have enough vitamin B1
Beri beri
50
What happens if you have to much B1?
Nothing - very rare
51
What is Riboflauin?
Vitamin B2
52
What is the function of vitamin B2?
Keeps skin, eyes, nervous system healthy & helps release energy with other Bgroup vitamins
53
Where is vitamin B2 found?
Chicken, egg, milk & fish
54
What happens if you don’t have enough B2?
Dry skin, cracked lips, poor growth in children & skin problems
55
What happens if you eat to much B2?
Nothing is known
56
What is niacin?
Vitamin B3
57
What is the function of B3?
Keeps skin and nervous system healthy & helps other B group vitamins release energy
58
Where is B3 found?
Fish, flour, eggs & milk
59
What happens if you don’t have enough B3?
Pellagra
60
What happens if you have to much B3?
Liver damage
61
What is the function of folic acid?
Reduces birth defects & forms healthy red blood cells
62
Where is folic acid found?
Broccoli, Brussels sprouts & chickpeas
63
What happens if you have to much folic acid?
Nothing
64
What happens if you don’t have enough folic acid?
Increases risk of spina bifida
65
What is the function of vitamin B12?
Maintains nerve cells, makes red blood cells & helps other B vitamins release energy
66
Where is B12 found?
Meat, egg, milk & salmon
67
What happens if you don’t have enough B12?
Pernicious anaemia
68
What happens if you have to much B12?
Nothing that is known
69
What is ascorbic acid?
Vitamin C
70
What is the function of vitamin C?
Antioxidant, helps absorb iron, healthy connective tissue & helps wounds to heal
71
Where is vitamin C found?
Citrus fruits, black currents & peppers
72
What happens if you have to much vitamin C?
Diarrhoea
73
What happens if you don’t have enough vitamin C?
Scurvy
74
What do antioxidants do?
Protects healthy cells that are damaged from free radicals
75
What do antioxidants and free radicals have in common?
Both are chemicals
76
What happens if you have a lot of free radicals?
More vulnerable to heart disease and some cancers
77
What is the function of water?
Cools the body, removes waste from the body & helps the body use the food you eat
78
How much water do we need a day?
1.5 - 2litres
79
How long can we survive for without water?
A few days
80
What happens if we don’t have enough water?
Dark urine, headaches & lack of energy
81
What happens if you have to much water?
Nothing
82
How does water leave your body?
Breathing, going to the loo & sweating
83
How much of our body is water?
70%
84
What is the function of calcium?
Helps to build strong bones and teeth, controls muscle contractions & ensures blood clots normally
85
Where is calcium found?
Nuts, milk, tofu, oily fish & cheese
86
What happens if you don’t have enough calcium?
Rickets - children | Osteoporosis - adults
87
What happens if you have to much calcium?
Stomach pain & diorrhea
88
What is the function of iron?
Makes red blood cells
89
Where is iron found?
Liver, beans, milk & eggs
90
What happens if you don’t have enough iron?
Anaemia
91
What happens if you have to much iron?
Stomach pain, constipation & feel sick
92
What is the function of sodium?
Keeping the level of water in your body
93
Where is sodium found?
Ready meals, tinned foods, bacon & bread
94
What happens if you have to much sodium?
Increase in blood pressure - raises risk of stroke & heart attack
95
What happens if you don’t have enough sodium?
Muscle cramps
96
What are the functions of fluoride?
Helps prevent tooth decay, strengthens the enamel & supports bone health
97
Where is fluoride found?
Water, fish, & seafood
98
What happens if you have to much fluoride?
Staining & pits to develop on teeth
99
What happens if you don’t have enough fluoride?
Tooth decay
100
What are the functions of iodine?
Makes the hormone thyroxine which maintains a healthy metabolic rate.
101
Where is iodine found?
Read meat, cereals, grains & sea fish
102
What happens if you have to much iodine?
Affects thyroid gland - leads to weight gain
103
What happens if you don’t have enough iodine?
Goitre - swelling of thyroid gland
104
What are the functions of phosphorus?
Maintains bones and teeth & releases energy from food
105
Where is phosphorus found?
Red meat, dairy foods & fish
106
What happens if you have to much phosphorus?
Reduces the amount of calcium leading to fractures
107
What happens if you don’t have enough phosphorus?
Nothing as unlikely to be deficient

Food Technology (6 decks)

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