Nutrition Flashcards
Healthy skin begins with
Diet and water intake
Why is drinking pure water essential to the health of the skin and body?
Sustains health of cells
Aids in elimination of toxins and waste
Helps regulate body temperature
Aids in proper digestion
What is the formula to determine how much water is needed everyday for maximum physical health?
Take your body weight and divide by 2
Divide the number by 8
The resulting number approximates how many 8 ounces glasses of water you should drink everyday
Water
Helps maintain a normal body temperature
Essential for carrying out waste material out of the body
The adult body contains approx. 4-5 quarts of water and loses about 3 quarts daily through excretion and perspiration
The ratio of water loss depends on…
Amount of activity
Environmental conditions
Effects of dehydration
Can slow the metabolism by as much as 3%
Lack of water is #1 cause of fatigue
A 2% drop in water can cause fuzzy short term memory and difficulty in focusing
Proper dietary choices help regulate
Hydration
Oil production
Overall cell function
What can be the result of a poor diet?
Skin disorders, fatigue, stress, depression, and some diseases
What are necessary for a balanced diet?
Vitamins and minerals
What are macronutrients?
Are the basic building blocks necessary for bodily functions
What are the principle nutrients or three basic food groups?
Carbohydrates, proteins and fats
They make up the largest part of nutrition we take in
Proteins
Proteins are chains of amino acid molecules
Used by every cell of the body to make other usable protein
Needed to make muscle tissue, blood, enzymes and keratin that is present in skin, nails and hair
Proteins are used by the immune system in determining what an invader is and how the body reacts
Collagen is made from protein
Dietary sources of protein
Meat, fish, eggs, dairy and beans
Although there are more than 100 naturally occurring amino acids, the proteins of all plants and animals are made from…
Just 20 common amino acids
11 of the 20 common amino acids are called
Nonessential amino acids
Why are the 11 out of 20 called nonessential amino acids?
Because they can be synthesized by the body and don’t have to be in our diet
The remaining 9 amino acids are called…
And why?
Essential amino acids
They must be in our diet daily
cannot be synthesized by the human body
Carbohydrates
Breakdown the basic chemical sugars that supply energy for the body
Most important carbohydrate:
Glucose
Glucose
Provides most of the body’s energy
Stored in the muscles and liver as glycogen
When muscles are used, glycogen is broken down into
ATP
ATP
Substance that provides energy to cells
Converts oxygen to carbon dioxide, a waste product we breath out
What can carbohydrates combine with to produce important body chemicals?
Protein
Mucopolysaccharides
are carbohydrate- lipid complexes
example of a good water binder
Glycosaminoglycans
Water binding substance between the fibres of the dermis
What are the 3 basic types of carbohydrates?
- Simple sugar
- Starches
- Fiber
Simple sugar
Present in table sugar
Also known as sucrose, fruit sugars (fructose) and milk sugars (lactose)
Starches
Complex carbohydrates
Present in vegetables and grains
Starch is white, odourless
In plants, carbohydrates are stored chiefly as starch
Fiber “roughage”
Another type of carbohydrate
Divided into two categories:
1 Soluble
2 Insoluble
Help to move food particles from the digestive tract, into the colon, where they are expressed as waste or stool
A lack of fiber is associated with
Constipation
Colon cancer
Lipids (fats)
fats can be used as energy but not as readily as carbohydrates
Fats produce materials in the sebaceous glands that lubricate the skin
Fats are used by the body to make hormones and create cell membranes
Fats assist in the absorption of fat soluble vitamins ( A, D, E and K)
fat also helps to retain heat
Trans fatty acids
Increase cholesterol in the blood
These are fats that clog the blood vessels , slowing and blocking blood flow
Plant and vegetable products contain no cholesterol
Animal products such as pork, beef, eggs, dairy, chicken and fish contain cholesterol
High levels of blood cholesterol can lead to high blood pressure, heart disease and stroke
Yellow or white papules around the eyes may indicate an elevated cholesterol level
