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Skin Care > Nutrition > Flashcards

Nutrition Flashcards

1
Q

how do you determine how much water to drink a day?

A
  • take your body weight and divide by 2
  • divide by 8

the resulting number is how many 8-oz glasses of water you should drink daily

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2
Q

water (functions)

A
  • helps maintain normal body temp
  • carries waste material out of the body
  • sustains the health of the cells
  • aids in proper digestion
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3
Q

list the macronutrients

A
  1. Proteins
  2. Carbohydrates
  3. Fats
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4
Q

proteins

A
  • chains of amino acid molecules
  • make up muscle tissue, blood and enzymes, keratin (skin, nails and hair), collagen, etc.
  • aids in immune response

we need 9 essential amino acids in our diets every day to keep healthy

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5
Q

carbohydrates

A
  • sugar molecules that the body breaks down into glucose (blood sugar)
  • glucose is stored in the muscles and liver as glycogen, which converts to ATP when used

*can combine with proteins and fats to create important body chemicals like mucopolysaccharides, which exist in the body as glycosaminoglycans (GAGs)

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6
Q

what are the 3 basic types of carbohydrates?

A
  1. Simple sugars
  2. Starches
  3. Fibre
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7
Q

simple sugars

A

present in table sugar (sucrose), fruit sugars (fructose) and milk sugars (lactose)

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8
Q

starches

A

AKA complex carbs, present in many vegetables and grains

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9
Q

fibre

A

AKA roughage, help move food particles through the digestive tract and into the colon where they are expelled as stool

*lack of fiber associated with constipation and colon cancer

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10
Q

fats/lipids

A

used by the body to create hormones, cell membranes, lubricate the skin (sebum), store energy and heat, and absorb fat soluble vitamins A, D, E and K

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11
Q

trans fatty acids

A
  • can increase cholesterol in the blood
  • clog blood vessels, slowing and blocking blood flow
  • yellow/white papules around the eyes may indicate elevated levels of high cholesterol
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12
Q

calories

A
  • the unit of measurement for energy in food

- 1g fat = 9 cals vs. 1g protein/carbs = 4 cals

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13
Q

enzymes

A

catalysts that break down complex food molecules to utilize extracted energy (aids in chemical reactions)

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14
Q

vitamins & micronutrients

A

substances that have no calories or nutritional value but are necessary for many nutrients to be properly processed by the body

micronutrients: trace vitamins and minerals needed for proper functioning incl. copper, iodine, zinc and selenium
vitamins: required for many chemical reactions that break down & reconstruct proteins, convert amino acids and synthesize fatty acids. Without vitamins the body cannot operate and will die

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15
Q

minerals

A

inorganic material that is required for many reactions of the cells and the body .Most are required in relatively small quantities but are necessary nevertheless

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16
Q

List the macrominerals (5)

A
  1. Calcium
  2. Magnesium
  3. Phosphorus
  4. Potassium
  5. Sodium
17
Q

calcium

A

macro-mineral required for the formation and maintenance of teeth, prevents osteoporosis, mainly found in dairy

18
Q

magnesium

A

macro-mineral that releases energy and helps against tooth decay, maintains nerve and muscle movement, required for protein synthesis

19
Q

phosphorus

A

macro-mineral present in DNA and releases energy

20
Q

potassium

A

macro-mineral required for:

  • energy use
  • water balance
  • muscular movement,
  • maintaining blood pressure
  • regulating cells, nutrient transfers and reactions

*electrolyte

21
Q

sodium

A

macro-mineral that regulates water levels and transports material through the cell membrane, regulates blood pH and helps in stomach nerve and muscle function

22
Q

trace minerals

A

inorganic material required in extremely small quantities but necessary for correct bodily functioning

23
Q

iron

A

trace material used in production of hemoglobin and oxygenation of red blood cells, essential for enzymes for immune system

24
Q

iodine

A

trace mineral that helps metabolize excess fat and is important in development and thyroid health

25
Q

zinc

A

trace mineral important for protein synthesis and collagen formation, promotes wound healing, aids immune system

26
Q

copper

A
  • trace mineral that aids in formation of bone, hemoglobin, cells & elastin.
  • Involved in healing, energy production and is essential for collagen formation
  • powerful antioxidant, maintains skin elasticity, tone and texture
27
Q

sulfur

A

trace mineral known to natural antibacterial & anti-inflammatory properties and is often used to treat acne and rosacea

28
Q

fluoride

A

trace mineral needed for healthy teeth & bone formation

29
Q

selenium

A

trace mineral

  • vital antioxidant that protects the immune system
  • works with vitamin E to maintain a healthy heart
  • needed for tissue elasticity
30
Q

manganese

A

trace mineral

  • assists protein & fat metabolism
  • promotes healthy nerves & supports immune system function
  • aids in energy production and bone growth
31
Q

fat soluble (4) vs. water soluble vitamins (2)

A

fat soluble:

  • vitamins A, D, E, K
  • generally present in fats within foods and are stored in the liver and adipose tissue
  • possibility of having too much in the body
  • protect the cell membrane

water soluble:

  • B vitamins and vitamin C
  • do not stay in the body very long
  • must be consumed regularly as they are used in nearly every metabolic reaction and are excreted, not retained by the body
32
Q

how many B-complex vitamins are there? what are their functions in the body?

A

8

aid in the function of micronutrients, fats, carbs and proteins

33
Q

ascorbic acid (vitamin C)

A

-antioxidant, necessary for skin and other tissue repair
-promotes collagen production in the dermal tissues
cartilage and spinal discs
-works in synergy with vitamin E to neutralize free radicals
-prevents easy bruising, bleeding gums and capillary distension and maintains blood vessel walls
-helps the body fight the effects of stress

34
Q

riboflavanoids (vitamin P)

A
  • compounds that aid in the absorption of vitamin C
  • relieves pain and bruises, protects capillaries & promotes circulation
  • has antibacterial effects

Skin Care (13 decks)

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