Nutrition Flashcards
What are macronutrients?
Required nutrients in large amounts
Eg. Water, carbohydrates, fats and proteins
What are micronutrients?
Required nutrients in relatively small amounts
Needed for normal metabolic functions, growth and development
Vitamins (organic) and minerals (inorganic)
What are non-nutrient molecules?
- Dietary fibre – soluble or insoluble
- Phytochemicals
- Antioxidants
- Omega 3 fatty acids
What are functional foods?
Processed foods that contain added ingredients to aid specific body functions whilst being inherently nutritious
Eg. Omega 3 enhanced eggs, cereal fortified with vitamins and minerals
What are nutraceuticals?
Food stuff (as a fortified food or dietary supplement) that provides health benefit
Generally sold in medical forms rather than associated with good
What are vitamins?
- Generally not produced in the body
- Exceptions – D (sunlight), K and selected B(bacterial flora of GI tract)
- Many act as co-catalysts for different enzymes
- Two groups – fat soluble or water soluble
What are fat soluble vitamins?
- Stored in fat stores
- A, D, E, K
- Potentially harmful in excess
- Do not readily cross the placenta or into colostrum
- Relatively stable during cooking
WHat are water soluble vitamins?
- Not stored in the body
- B-complex and C
- Excess excreted in urine
- Easily lost during cooking and processing
- Act largely as coenzyme eg. Glycolysis, electron transport chain, kreb cycle, beta oxidation of fatty acids
- Participate directly in chemical reactions, coenzymes remain intact and used in further reactions
What is fat solube vitamin A found in?
- Found in – red/orange fruit and veg, dark green veg and dairy products
What is fat soluble vitamin D found in?
- Found in dairy products, liver and fish oils its synthesised in the body using sunlight
What is fat soluble vitamin E found in?
- Found in meat, veg, veg oils
What is fat soluble vitamin K?
- Found in widespread part of green leafy veg and intestinal production
What are some types of water soluble vitamin B-complex?
- B1 – thiamine
- B2 – riboflavin
- B3 – Niacin, nicotinamide
- B6 – pyridoxine
- Folate, folacin, folic acid
- B12 - cobalamin
What does Water soluble vitamin - B1 - thiamine do?
- Effecting energy metabolism promoting glucose metabolism
- Promotes central nervous system function otherwise can get BeriBeri which can cause severe lethargy and fatigue
What is Water soluble vitamin - B2 – riboflavin?
- Energy metabolism forming coenzyme with FAD promoting carbohydrate
- lipid oxidation to maintain healthy skin
What is Water soluble vitamin – B3 – niacin and nicotinamide ?
- Effecting energy metabolism which forms coenzyme with NAD promoting carbohydrate
- lipid oxidation and maintaining healthy skin
what does Water soluble vitamins – B6 – pyridoxine do?
- Promotes protein metabolism to help form haemoglobin and red blood cells
What is Water soluble vitamins – folate, folacin and folic acid?
- Coenzyme for DNA & RNA
- Increased requirement with rapid cell multiplication
- promotes haemoglobin
- red & white blood cell formation
- pregnancy (Spina bifida & Anencephaly)
What is Water soluble vitamins – cobalamin?
- Coenzyme for DNA & RNA
- promotes haemoglobin
- red & white blood cell formation
- maintains nerve, gut & skin tissue
What does water soluble vitamin C need?
- Collagen synthesis (connective tissues)
- mitochondrial energy metabolism
- intracellular iron absorption
- immune cell proliferation
- catecholamine
- steroid synthesis (stress response)
What are minerals and the two types?
- Two types
1. Macrominerals – electrolytes and structural
2. Microminerals – need upper limits (max intake) – trace elements, no known functions and toxic in small amounts.
What is osteoporosis?
- Mainly in older adults due to normal calcium deficiencies causing bad bone health
What is iron deficiency anaemia?
- Inability to form healthy RBCs due to iron losses, a lakc of dietary iron or reduced iron absorption
- Characterised by
- Chronic fatigue, tiredness
- Reduced resistance to blood loss i.e., during childbirth
- Increased workload on heart
- Impaired physical performance in athletes
- Impaired mental performance
- Reduced resistance to infection / disease
What is the dietary refernce values?
- Series of estimates of the amount of energy and nutrients needed by different groups of healthy people in the UK population