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Skin Care > Nutrition > Flashcards

Nutrition Flashcards

1
Q

What is basic nutrition?

A

-basic understanding of how to maintain the health of the skin and body

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2
Q

What doers healthy skin begin with?

A

-proper diet and water intake

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3
Q

Explain how chocolate causes acne or effects the skin:

A

-This is a myth, junk food does not necessarily cause acne or make it worse

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4
Q

What is the one essential nutrient that a human cannot live without?

A

-water

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5
Q

How much of the human body weight is made up of water?

A

50 to 70%

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6
Q

Why is drinking water important for health and the skin?

A
  • because it sustains the health of the cells
  • aids in elimination of toxins and waste
  • helps regulate the body’s temperature
  • aids in proper digestion
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7
Q

How much water does each individual need?

A

The amount of water needed by an individual varies depending on body’s weight and daily physical activity

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8
Q

What is a formula to follow to determine how much water you need to drink per day for maximum physical health?

A
  • take your body weight and divide it by 2
  • divide the answer by 8
  • the resulting number is approx how many 8oz glasses you should drink a day
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9
Q

How much of North Americans are estimated to be dehydrated?

A

About 75% of americans are estimated to be chronically dehydrated

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10
Q

What is the role of water in the body? (Same as other slide)

A

-water helps maintain body temperature and is essential for carrying waste material out of the body

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11
Q

How much water (approx) does the adult body contain?

A

4-5 quarts of water

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12
Q

How much water does the body lose daily through excretion and perspiration?

A

3 quarts

-the ratio of water loss depends on amount of activity and environmental conditions

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13
Q

By how much does dehydration slow the metabolism?

A

By as much as 3%

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14
Q

What is the number one cause of fatigue?

A

Lack of water

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15
Q

What can a 2% drop in water cause?

A

-fuzzy short term memory and difficulty focusing

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16
Q

Proper dietary choices can help:

A
  • regulate hydration
  • oil production
  • overall cell function
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17
Q

What are examples of ailments that can result from poor diet?

A
  • skin disorders
  • fatigue
  • stressed
  • depression
  • and some diseases
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18
Q

What are a necessary part of a balanced diet?

A

Vitamins and minerals

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19
Q

What are the basic building blocks necessary for bodily functions?

A

Nutrients

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20
Q

What are macronutrients?

A
  • principal nutrients are the three basic food groups: carbohydrates, proteins and fats.
  • they are called macronutrients (meaning they take up the largest part of the nutrition we take in)
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21
Q

What are proteins?

A

-chains of amino acid molecules, which are used by every cell of the body to make other usable proteins

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22
Q

What do proteins make in the body?

A
  • muscle tissue
  • blood
  • enzyme
  • keratin

needed to make muscle tissue, blood and enzymes, as well as the keratin that is present in skin, nails and hair

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23
Q

How are proteins used by the immune system?

A

-proteins are used by the immune system in determining what an invader is and how the body will react

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24
Q

What is made from protein?

A

-collagen

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25
Q

What are dietary sources of protein?

A
  • animal meats
  • fish
  • eggs
  • dairy products
  • beans
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26
Q

How many amino acids make up the proteins of plants and animals?

A

Although there are more than 100 naturally occurring amino acids, all proteins of plants and animals are made up of 20 “common” amino acids

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27
Q

How many of the 20 “common” amino acids are non essential?

A
  • eleven of the twenty are not essential because they can be synthesized by the body and do not have to be in our diet
  • the remaining 9 we do need to get from our diet because they are not synthesized in the human body.
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28
Q

What are carbohydrates?

A

-break down the basic chemical sugars that supply energy for the body

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29
Q

What is the most important carbohydrate?

A

Glucose- because it provides most of the body’s energy

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30
Q

Where is glucose stored and what is it stored as?

A

-it is stored in the muscles and liver as glycogen

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31
Q

How do muscles utilize glycogen when needed?

A

-when muscles are used, glycogen it’s broken down into ATP (the substance that provides energy to cells)

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32
Q

What is another role of ATP?

A

-also converts oxygen to carbon dioxide, as waste product we breathe out.

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33
Q

Carbohydrates are combined with proteins in the body for what purpose?

A
  • carbohydrates can be combines with proteins to produce many important body chemicals.
  • for example: mucopolysaccharides are carbohydrate-lipid complexes that are good water binders
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34
Q

Why are mucopolysaccharides (carbohydrate-lipid complex that are good water binders) important to the skin?

A

-these are important to the skin and are present in the dermis as Glycosaminoglycans (GAG) binding substance between the fibres of the dermis

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35
Q

What are the 3 basic types of carbohydrates?

A
  1. Simple sugar
  2. Starches
  3. Fibre
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36
Q

What are simple sugars?

A
  • present in table sugar

- also known as sucrose, fructose (fruit sugars) and lactose (milk sugars)

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37
Q

What are starches?

A

-also called complex carbohydrates (they are important foods)

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38
Q

What are starches present in?

A

-in many vegetables and grains

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39
Q

What does starch look like?

A

-it is white and odourless

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40
Q

What are carbohydrates stored as in plants?

A

-they are store chiefly as starch

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41
Q

What is fibre?

A

-another type of carbohydrate, commonly called roughage

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42
Q

What two categories is fibre divided into?

A
  1. Soluble

2. Insoluble

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43
Q

What is the important role of fibre in the body?

A

-the carbohydrates help move food particles from the digestive tract into the colon, where they are ultimately expressed as waste or stool.

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44
Q

What is associated with a lack of fibre?

A
  • constipation in the short term

- colon cancer in the long term

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45
Q

What are lipids?

A
  • fats (lipids) are the third group of macronutrients

- fats can be used as energy, but not as readily as carbohydrates

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46
Q

How are fats used in the sebaceous glands?

A

-fats are used to produce materials in the sebaceous glands that lubricate the skin.

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47
Q

How are fats (lipids) used by the body?

A
  • used by the body to make hormones, cell membranes

- to assist in the absorption of fat soluble vitamins (A, D, E & K)

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48
Q

What does the layer of fat in the body also help with?

A

-helps the body retain heat

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49
Q

What affect do trans fatty acids have on the blood?

A

-can increase cholesterol in the blood

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50
Q

Which food sources can you find cholesterol?

A
  • plant and vegetable products contain NO cholesterol

- Animal products (pork, beef, eggs, dairy, chicken, fish, shellfish) contain cholesterol

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51
Q

What side effect do trans fatty acids / cholesterol have on the body?

A

-these are fats that clog the blood vessels, slowing and blocking blood flow

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52
Q

What do high levels of blood cholesterol lead to?

A

-high blood pressure, heart disease, and stroke.

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53
Q

What skin condition may be an indication of elevated cholesterol?

A

-yellow or white papules around the eyes may indicate an elevated cholesterol level.

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54
Q

What are Calories?

A
  • the measure of heat units
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55
Q

What macronutrient is very high in calories?

A

Fats

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56
Q

What important role do calories play in the body?

A

-calories fuel the body by making energy available for work

57
Q

How many calories does fat have compared to carbs and protein?

A
  • a gram of fat= 9 calories

- a gram of carb or protein= 4 calories

58
Q

What happens when a human eats too many calories?

A

-when a human take in too many calories and does not use them in body functions, they are stored as body fat

59
Q

How many calories does it take for the body to store a pound of fat?

A

-it takes 3,500 extra calories for a body to store 1 pound of fat

60
Q

How many calories from fats is recommended per day?

A

-the goal is to take in LESS than 30% of the caloric intake from fats

61
Q

What are enzymes?

A

-catalysts that break down complex food molecules to utilize extracted energy

62
Q

What are enzymes made of?

A

-protein and vitamins

63
Q

What other reason are enzymes necessary?

A
  • to cause reactions

- or speed up reactions in the body.

64
Q

How are materials in the body reduced by enzymes?

A

-materials of the body are reduced by enzymes into carbon dioxide, water, and unnecessary end-products that are excreted.

65
Q

What else (other than enzymes) assist to break down molecules?

A

Vitamins

66
Q

What are Micronutrients?

A

-essential trace vitamins and minerals we need for proper body functions (including copper, iodine, zinc, and selenium)

67
Q

How many calories do micronutrients have?

A

-micronutrients are substances that contain not calories, no nutritional value,

68
Q

What are necessary for many nutrients to be properly processed by the body?

A

Micronutrients

69
Q

Why are vitamins required?

A

-for many chemical reactions that break down and reconstruct proteins, convert amino acids, and synthesize fatty acids

70
Q

What would happen without vitamins?

A

Without vitamins, the body cannot operate and will eventually die

71
Q

What are Minerals?

A
  • inorganic material that is required for many reactions of the cells and the body
  • most are required in relatively small quantities
72
Q

If a person is deficient in minerals what might hey experience?

A

-muscle spasms (most commonly calf, or any muscle being heavily used)

73
Q

What are some macro minerals?

A

Calcium, magnesium, phosphorus, potassium, and sodium

74
Q

What is the function of the macro mineral, calcium?

A
  • required for formation and maintenance of teeth

- helps prevent osteoporosis

75
Q

What food source is calcium found?

A

Mainly in dairy products

76
Q

What is the function of the macro mineral, magnesium?

A
  • releases energy
  • helps tooth decay
  • maintaining nerve and muscle movement
  • protein synthesis
77
Q

What is the function of the macro mineral, phosphorus?

A

-present in DNA and releases energy

78
Q

What is the function of the macro mineral, potassium?

A
  • required for energy use, water balance, and muscular movement
  • important in heart and nervous system functions
79
Q

Which macro mineral aids in maintaining blood pressure and regulates cells nutrient transfers and reactions?

A

Potassium

80
Q

What food sources can potassium be found?

A
  • bananas

- oranges

81
Q

What is the function of the macro mineral, sodium?

A
  • regulates water levels

- transports materials through the cell membrane

82
Q

What is sodium?

A

-sodium is table salt

83
Q

How can sodium become depleted from the body?

A

-while most people in North America consume too much sodium,

Sodium can be lost through heavy perspiration (working, excessive, outdoors in hot weather)

84
Q

What role does sodium play in connection with pH?

A

-sodium also regulates blood pH

85
Q

What role does sodium have on stomach, nerve and muscle function?

A

Sodium helps in stomach, nerve and muscle function

86
Q

Which two macro minerals need to be in balance?

A

Sodium and potassium need to be in balance

87
Q

On average, the higher the persons salt intake, usually means what?

A

-the higher an individuals salt intake usually means the higher their blood pressure is

88
Q

What are trace minerals?

A

Required in very small quantities but they are necessary for correct body functions

89
Q

What is the function of iron (trace mineral)

A
  • used in production of hemoglobin and oxygenation of red blood cells
  • also essential for enzymes and for the immune system
90
Q

What is the function of iodine (trace mineral)

A
  • helps metabolize excess fat

- development and thyroid health

91
Q

What is the function of zinc (trace mineral)

A
  • important for protein syntheses
  • collagen formation
  • wound healing
  • immune system
92
Q

What is the function of copper (trace mineral)

A
  • formation of bones, hemoglobin, cells, and elastin & collagen
  • involved in healing
  • energy production
  • powerful antioxidant that helps to maintain skin elasticity, tone and texture
93
Q

What is the function of sulfer? (Trace mineral)

A

-known to have natural antibacterial and anti-inflammatory properties and is often used to treat acne and rosacea

94
Q

What is the function of fluoride? (Trace mineral)

A

-needed for healthy teeth and bone formation

95
Q

What is the function of selenium? (Trace mineral)

A
  • vital antioxidant protecting the immune system
  • works with vitamin E to produce antibodies and maintain a healthy heart
  • and it is needed for tissue elasticity
96
Q

What is the function of manganese? (Trace mineral)

A
  • assists protein and fat metabolism,
  • promotes healthy nerves, and supports immune system
  • aids in energy production and bone growth
97
Q

What two categories may vitamins fall into?

A
  1. Fat soluble (A,D,E,K)

2. Water soluble (B&C)

98
Q

What are fat soluble vitamins?

A
  • A,D,E,K

- generally present in fats within foods

99
Q

Where does the body store fat soluble vitamins?

A

-body stores them in the liver and adipose (fat) tissue

100
Q

Because they can be stored in the body, it is possible to get too much of which fat soluble vitamins?

A

-Vit A and D

101
Q

What is the function of fat soluble vitamins?

A

Fat soluble vitamins protect the outside membrane of the cell

102
Q

What is vitamin A also known as?

A

Retinol

103
Q

What are natural sources of vitamin A?

A
  • yellow and green fruits & veggies
  • carrots
  • dairy products
  • fish liver oil
  • yellow fruits
104
Q

What is the function of vitamin A?

A
  • proper eyesight
  • overall health of skin
  • repair skin cells
  • antioxidant
  • preventing certain cancers
  • helps skin elasticity and thickness
105
Q

What are deficiency symptoms of vitamin A?

A
  • night blindness
  • dry, scaly skin
  • loss of smell & appetite
  • fatigue
  • bone deterioration
106
Q

What are over consumption symptoms of vitamin A?

A
  • toxic
  • hair loss
  • very dry lips
  • damage to liver, spleen and other organs
107
Q

What is the RDA for vitamin D (sunshine vitamin)

A

400 IU

108
Q

What are natural sources of vitamin D?

A
  • egg yolks
  • organ meats
  • fish
  • fortified milk
109
Q

What are the functions of vitamin D?

A
  • Enables the body to properly absorb and use calcium
  • promotes health,
  • rapid healing of skin
110
Q

What are deficiency symptoms of vitamin D?

A
  • rickets (bone deformity)

- psoriasis

111
Q

What are over consumption symptoms of vitamin D?

A
  • loss of appetite
  • vomiting
  • kidney problems
  • weakness
112
Q

What is the RDA for vitamin E? Also known tocopherol

A

30 IU

113
Q

What are natural sources of vitamin E?

A
  • vegetable and seed oils
  • green leafy vegetables
  • avocados
  • wheat germ
  • egg yolks
  • butter
114
Q

What are functions of vitamin E?

A
  • antioxidant
  • used in conjunction with vit A to help protect the skin from harmful effects of sun rays
  • helps heal damaged tissue
115
Q

What are deficiency symptoms of vitamin E?

A
  • muscular atrophy
  • abnormal fat deposits in muscles
  • gastrointestinal conditions
  • heart disease
  • Impotency
116
Q

What are over consumption symptoms of vitamin E?

A
  • hemorrhage

- inability of blood to clot

117
Q

What is the RDA for vitamin K

A

No RDA

118
Q

What are natural sources of vitamin K?

A
  • beans
  • dark, leafy vegetables (spinach)
  • broccoli
  • egg yolks
119
Q

What are the functions of vitamin K?

A
  • synthesis of proteins for blood coagulation

- topically improves the appearance of normal capillaries or spider veins by strengthening capillary walls

120
Q

What are deficiency symptoms of vitamin k?

A
  • these are rare
  • hard to control bleeding
  • and proper absorption of fats by the intestines
121
Q

What are over consumption symptoms of vitamin K?

A
  • adverse interference with antibiotics

- bleeding problems

122
Q

Why must the body have a regular supply of water soluble vitamins?

A
  • they do not stay in body long
  • they are used in almost every metabolic reaction and then excreted (not retained)

-easily retained from food

123
Q

How many B vitamins are there?

A

8 (B -complex) all aid in function of macronutrients carbs protein and fats

124
Q

What is the function of Vitamin C (ascorbic acid)

A
  • antioxidant that helps protect the body from many forms of oxidation and problems from free radicals
  • proper repair of skin and tissues
  • fights D aging process by promoting collagen production in dermal tissues
  • keep skin healthy and firm
  • also forms collagen in spinal discs and cartilage
125
Q

Which vitamin renews vitamin E?

A

-vitamin C renews vit E by allowing it to neutralize more free radicals

126
Q

What affect does vitamin C have when applied topically in a serum?

A

-increase collagen and lighten skin

127
Q

How does vitamin C aid capillaries?

A

-vit C prevents damage to capillary walls

128
Q

What does Vit C prevent?

A
  • easy bruising
  • bleeding gums
  • capillary distension
129
Q

How does Vit C prevent cardiovascular disease?

A

-act to prevent cardiovascular disease by
—helping to maintain blood vessel walls
—and preventing oxidation of bad cholesterol- which can lease to clogging of the vessels

130
Q

What role does Vitamin C have with stress?

A
  • assists the body in dealing with stress

- easily depleted during times of stress and in smokers

131
Q

How does Vit C help the common cold?

A

-reduce time and severity of cold

132
Q

What are natural sources of Vit C?

A
  • citrus fruits
  • dark green leafy vegetables
  • tomatoes
  • other fruits and veggies
133
Q

Why is Vitamin C important for smokers?

A

-smokers need twice the amount of vitamin C as non smokers

134
Q

What are caused by deficiencies of vitamin C?

A
  • easy bruising
  • bleeding gums
  • poor wound healing
  • anemia
135
Q

What are the functions of riboflavanoids (Vit P)

A
  • enhance absorption of Vit C
  • relieve pain and bruises
  • protect capillary blood vessels
  • promotes circulation
  • have antibacterial effect
  • reduce symptoms of oral herpes
136
Q

What are natural sources of riboflavanoids?

A
  • citrus peel
  • peppers
  • grapes
  • garlic
  • berries
  • green tea
137
Q

What foods or nutrients can cause or contribute to acne?

A

-excess iodine

138
Q

Which foods can induce rosacea flare ups?

A

-spicy foods and alcohol

139
Q

What side effects can a low fat diet lead to?

A
  • too low body fat index resulting in hormonal imbalance

- skin problems including hyperpigmentation and acne

Skin Care (22 decks)

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