Nutrition Flashcards
What is basic nutrition?
-basic understanding of how to maintain the health of the skin and body
What doers healthy skin begin with?
-proper diet and water intake
Explain how chocolate causes acne or effects the skin:
-This is a myth, junk food does not necessarily cause acne or make it worse
What is the one essential nutrient that a human cannot live without?
-water
How much of the human body weight is made up of water?
50 to 70%
Why is drinking water important for health and the skin?
- 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
How much water does each individual need?
The amount of water needed by an individual varies depending on body’s weight and daily physical activity
What is a formula to follow to determine how much water you need to drink per day for maximum physical health?
- 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
How much of North Americans are estimated to be dehydrated?
About 75% of americans are estimated to be chronically dehydrated
What is the role of water in the body? (Same as other slide)
-water helps maintain body temperature and is essential for carrying waste material out of the body
How much water (approx) does the adult body contain?
4-5 quarts of water
How much water does the body lose daily through excretion and perspiration?
3 quarts
-the ratio of water loss depends on amount of activity and environmental conditions
By how much does dehydration slow the metabolism?
By as much as 3%
What is the number one cause of fatigue?
Lack of water
What can a 2% drop in water cause?
-fuzzy short term memory and difficulty focusing
Proper dietary choices can help:
- regulate hydration
- oil production
- overall cell function
What are examples of ailments that can result from poor diet?
- skin disorders
- fatigue
- stressed
- depression
- and some diseases
What are a necessary part of a balanced diet?
Vitamins and minerals
What are the basic building blocks necessary for bodily functions?
Nutrients
What are macronutrients?
- 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)
What are proteins?
-chains of amino acid molecules, which are used by every cell of the body to make other usable proteins
What do proteins make in the body?
- 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
How are proteins used by the immune system?
-proteins are used by the immune system in determining what an invader is and how the body will react
What is made from protein?
-collagen
What are dietary sources of protein?
- animal meats
- fish
- eggs
- dairy products
- beans
How many amino acids make up the proteins of plants and animals?
Although there are more than 100 naturally occurring amino acids, all proteins of plants and animals are made up of 20 “common” amino acids
How many of the 20 “common” amino acids are non essential?
- 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.
What are carbohydrates?
-break down the basic chemical sugars that supply energy for the body
What is the most important carbohydrate?
Glucose- because it provides most of the body’s energy
Where is glucose stored and what is it stored as?
-it is stored in the muscles and liver as glycogen
How do muscles utilize glycogen when needed?
-when muscles are used, glycogen it’s broken down into ATP (the substance that provides energy to cells)
What is another role of ATP?
-also converts oxygen to carbon dioxide, as waste product we breathe out.
Carbohydrates are combined with proteins in the body for what purpose?
- carbohydrates can be combines with proteins to produce many important body chemicals.
- for example: mucopolysaccharides are carbohydrate-lipid complexes that are good water binders
Why are mucopolysaccharides (carbohydrate-lipid complex that are good water binders) important to the skin?
-these are important to the skin and are present in the dermis as Glycosaminoglycans (GAG) binding substance between the fibres of the dermis
What are the 3 basic types of carbohydrates?
- Simple sugar
- Starches
- Fibre
What are simple sugars?
- present in table sugar
- also known as sucrose, fructose (fruit sugars) and lactose (milk sugars)
What are starches?
-also called complex carbohydrates (they are important foods)
What are starches present in?
-in many vegetables and grains
What does starch look like?
-it is white and odourless
What are carbohydrates stored as in plants?
-they are store chiefly as starch
What is fibre?
-another type of carbohydrate, commonly called roughage
What two categories is fibre divided into?
- Soluble
2. Insoluble
What is the important role of fibre in the body?
-the carbohydrates help move food particles from the digestive tract into the colon, where they are ultimately expressed as waste or stool.
What is associated with a lack of fibre?
- constipation in the short term
- colon cancer in the long term
What are lipids?
- fats (lipids) are the third group of macronutrients
- fats can be used as energy, but not as readily as carbohydrates
How are fats used in the sebaceous glands?
-fats are used to produce materials in the sebaceous glands that lubricate the skin.
How are fats (lipids) used by the body?
- used by the body to make hormones, cell membranes
- to assist in the absorption of fat soluble vitamins (A, D, E & K)
What does the layer of fat in the body also help with?
-helps the body retain heat
What affect do trans fatty acids have on the blood?
-can increase cholesterol in the blood
Which food sources can you find cholesterol?
- plant and vegetable products contain NO cholesterol
- Animal products (pork, beef, eggs, dairy, chicken, fish, shellfish) contain cholesterol
What side effect do trans fatty acids / cholesterol have on the body?
-these are fats that clog the blood vessels, slowing and blocking blood flow
What do high levels of blood cholesterol lead to?
-high blood pressure, heart disease, and stroke.
What skin condition may be an indication of elevated cholesterol?
-yellow or white papules around the eyes may indicate an elevated cholesterol level.
What are Calories?
- the measure of heat units
What macronutrient is very high in calories?
Fats
What important role do calories play in the body?
-calories fuel the body by making energy available for work
How many calories does fat have compared to carbs and protein?
- a gram of fat= 9 calories
- a gram of carb or protein= 4 calories
What happens when a human eats too many calories?
-when a human take in too many calories and does not use them in body functions, they are stored as body fat
How many calories does it take for the body to store a pound of fat?
-it takes 3,500 extra calories for a body to store 1 pound of fat
How many calories from fats is recommended per day?
-the goal is to take in LESS than 30% of the caloric intake from fats
What are enzymes?
-catalysts that break down complex food molecules to utilize extracted energy
What are enzymes made of?
-protein and vitamins
What other reason are enzymes necessary?
- to cause reactions
- or speed up reactions in the body.
How are materials in the body reduced by enzymes?
-materials of the body are reduced by enzymes into carbon dioxide, water, and unnecessary end-products that are excreted.
What else (other than enzymes) assist to break down molecules?
Vitamins
What are Micronutrients?
-essential trace vitamins and minerals we need for proper body functions (including copper, iodine, zinc, and selenium)
How many calories do micronutrients have?
-micronutrients are substances that contain not calories, no nutritional value,
What are necessary for many nutrients to be properly processed by the body?
Micronutrients
Why are vitamins required?
-for many chemical reactions that break down and reconstruct proteins, convert amino acids, and synthesize fatty acids
What would happen without vitamins?
Without vitamins, the body cannot operate and will eventually die
What are Minerals?
- inorganic material that is required for many reactions of the cells and the body
- most are required in relatively small quantities
If a person is deficient in minerals what might hey experience?
-muscle spasms (most commonly calf, or any muscle being heavily used)
What are some macro minerals?
Calcium, magnesium, phosphorus, potassium, and sodium
What is the function of the macro mineral, calcium?
- required for formation and maintenance of teeth
- helps prevent osteoporosis
What food source is calcium found?
Mainly in dairy products
What is the function of the macro mineral, magnesium?
- releases energy
- helps tooth decay
- maintaining nerve and muscle movement
- protein synthesis
What is the function of the macro mineral, phosphorus?
-present in DNA and releases energy
What is the function of the macro mineral, potassium?
- required for energy use, water balance, and muscular movement
- important in heart and nervous system functions
Which macro mineral aids in maintaining blood pressure and regulates cells nutrient transfers and reactions?
Potassium
What food sources can potassium be found?
- bananas
- oranges
What is the function of the macro mineral, sodium?
- regulates water levels
- transports materials through the cell membrane
What is sodium?
-sodium is table salt
How can sodium become depleted from the body?
-while most people in North America consume too much sodium,
Sodium can be lost through heavy perspiration (working, excessive, outdoors in hot weather)
What role does sodium play in connection with pH?
-sodium also regulates blood pH
What role does sodium have on stomach, nerve and muscle function?
Sodium helps in stomach, nerve and muscle function
Which two macro minerals need to be in balance?
Sodium and potassium need to be in balance
On average, the higher the persons salt intake, usually means what?
-the higher an individuals salt intake usually means the higher their blood pressure is
What are trace minerals?
Required in very small quantities but they are necessary for correct body functions
What is the function of iron (trace mineral)
- used in production of hemoglobin and oxygenation of red blood cells
- also essential for enzymes and for the immune system
What is the function of iodine (trace mineral)
- helps metabolize excess fat
- development and thyroid health
What is the function of zinc (trace mineral)
- important for protein syntheses
- collagen formation
- wound healing
- immune system
What is the function of copper (trace mineral)
- formation of bones, hemoglobin, cells, and elastin & collagen
- involved in healing
- energy production
- powerful antioxidant that helps to maintain skin elasticity, tone and texture
What is the function of sulfer? (Trace mineral)
-known to have natural antibacterial and anti-inflammatory properties and is often used to treat acne and rosacea
What is the function of fluoride? (Trace mineral)
-needed for healthy teeth and bone formation
What is the function of selenium? (Trace mineral)
- 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
What is the function of manganese? (Trace mineral)
- assists protein and fat metabolism,
- promotes healthy nerves, and supports immune system
- aids in energy production and bone growth
What two categories may vitamins fall into?
- Fat soluble (A,D,E,K)
2. Water soluble (B&C)
What are fat soluble vitamins?
- A,D,E,K
- generally present in fats within foods
Where does the body store fat soluble vitamins?
-body stores them in the liver and adipose (fat) tissue
Because they can be stored in the body, it is possible to get too much of which fat soluble vitamins?
-Vit A and D
What is the function of fat soluble vitamins?
Fat soluble vitamins protect the outside membrane of the cell
What is vitamin A also known as?
Retinol
What are natural sources of vitamin A?
- yellow and green fruits & veggies
- carrots
- dairy products
- fish liver oil
- yellow fruits
What is the function of vitamin A?
- proper eyesight
- overall health of skin
- repair skin cells
- antioxidant
- preventing certain cancers
- helps skin elasticity and thickness
What are deficiency symptoms of vitamin A?
- night blindness
- dry, scaly skin
- loss of smell & appetite
- fatigue
- bone deterioration
What are over consumption symptoms of vitamin A?
- toxic
- hair loss
- very dry lips
- damage to liver, spleen and other organs
What is the RDA for vitamin D (sunshine vitamin)
400 IU
What are natural sources of vitamin D?
- egg yolks
- organ meats
- fish
- fortified milk
What are the functions of vitamin D?
- Enables the body to properly absorb and use calcium
- promotes health,
- rapid healing of skin
What are deficiency symptoms of vitamin D?
- rickets (bone deformity)
- psoriasis
What are over consumption symptoms of vitamin D?
- loss of appetite
- vomiting
- kidney problems
- weakness
What is the RDA for vitamin E? Also known tocopherol
30 IU
What are natural sources of vitamin E?
- vegetable and seed oils
- green leafy vegetables
- avocados
- wheat germ
- egg yolks
- butter
What are functions of vitamin E?
- antioxidant
- used in conjunction with vit A to help protect the skin from harmful effects of sun rays
- helps heal damaged tissue
What are deficiency symptoms of vitamin E?
- muscular atrophy
- abnormal fat deposits in muscles
- gastrointestinal conditions
- heart disease
- Impotency
What are over consumption symptoms of vitamin E?
- hemorrhage
- inability of blood to clot
What is the RDA for vitamin K
No RDA
What are natural sources of vitamin K?
- beans
- dark, leafy vegetables (spinach)
- broccoli
- egg yolks
What are the functions of vitamin K?
- synthesis of proteins for blood coagulation
- topically improves the appearance of normal capillaries or spider veins by strengthening capillary walls
What are deficiency symptoms of vitamin k?
- these are rare
- hard to control bleeding
- and proper absorption of fats by the intestines
What are over consumption symptoms of vitamin K?
- adverse interference with antibiotics
- bleeding problems
Why must the body have a regular supply of water soluble vitamins?
- they do not stay in body long
- they are used in almost every metabolic reaction and then excreted (not retained)
-easily retained from food
How many B vitamins are there?
8 (B -complex) all aid in function of macronutrients carbs protein and fats
What is the function of Vitamin C (ascorbic acid)
- 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
Which vitamin renews vitamin E?
-vitamin C renews vit E by allowing it to neutralize more free radicals
What affect does vitamin C have when applied topically in a serum?
-increase collagen and lighten skin
How does vitamin C aid capillaries?
-vit C prevents damage to capillary walls
What does Vit C prevent?
- easy bruising
- bleeding gums
- capillary distension
How does Vit C prevent cardiovascular disease?
-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
What role does Vitamin C have with stress?
- assists the body in dealing with stress
- easily depleted during times of stress and in smokers
How does Vit C help the common cold?
-reduce time and severity of cold
What are natural sources of Vit C?
- citrus fruits
- dark green leafy vegetables
- tomatoes
- other fruits and veggies
Why is Vitamin C important for smokers?
-smokers need twice the amount of vitamin C as non smokers
What are caused by deficiencies of vitamin C?
- easy bruising
- bleeding gums
- poor wound healing
- anemia
What are the functions of riboflavanoids (Vit P)
- enhance absorption of Vit C
- relieve pain and bruises
- protect capillary blood vessels
- promotes circulation
- have antibacterial effect
- reduce symptoms of oral herpes
What are natural sources of riboflavanoids?
- citrus peel
- peppers
- grapes
- garlic
- berries
- green tea
What foods or nutrients can cause or contribute to acne?
-excess iodine
Which foods can induce rosacea flare ups?
-spicy foods and alcohol
What side effects can a low fat diet lead to?
- too low body fat index resulting in hormonal imbalance
- skin problems including hyperpigmentation and acne
