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
What are reference nutrient intakes?
- Amount that meets the needs of nearly all the population (97.5%)
What do nutrients requirements depend on?
- Age
- Gender
- Activity level
- Health status
- Weight
What level of nutrients are needed?
- Carbohydrates – 50% daily intake
- Protein – 0.6g/kg – RNI 0.75g/kg
- Fat – not more than 35% daily energy intake
What is malnutrition?
- State of nutrition in which a deficiency, excess or imbalance of energy, protein and other nutrients causes measurable adverse effects on tissue/body form and function and clinical outcome
- This can be both over or under nutrition
What is overnutrition?
- Intake of nutrients exceeds the amount required for normal growth, development and metabolism
- Over prolonged period results in weight gain and obesity
What are states of overnutrition?
- 28% obese and 36.2% overweight
- Men more likely 8% more
- ¼ children and adult are overweight or obese
- 1 in 2 children aged 10-11 are overweight or obese
- Initiative all our health
What is undernutrition?
Deficiency of energy, protein and or other nutrients that causes adverse effects on the body the way it functions and clinical outcomes
Termed – faltering growth in children
- 3 million in UK 1 in 20
WHo is at higher risk of undernutrition?
- Chronic disease, acute illness, household having difficulty obtaining , older people more 65
What are the consequences of malnutrition?
- Increased fall risk
- Impaired recovery from illness and surgery
- Poor clinical outcomes
- Impaired immune response
- Reduced muscle strength and frailty
- Impaired wound healing
- Impaired psycho-social function
What is screening for malnutrition?
- Malnutrition universal screening tool (MUST)
- Recommended by NICE
- 5 step process to identify an individuals level of risk and put in place a first line of nutritional care plan
What is fat satuable vitamin A used for?
- maintaining epithelial tissue
- mucus membranes
- visual pigments in eyes
- bone development
- immune function
- Beta-Carotenes protect from cancer and antioxidants
What does a deficiency of vitamin A lead to?
Night blindness
Why might you need more vitamin A?
IN alcohol metabolism you require more
What is fat soluble vitamin D needed for?
- Needed to increase calcium reabsorption in gut
- promotes growth and mineralisation of bone
What can a deficinecy in fat soluble vitamin D lead to?
- Deficiency may lead to weak bones and osteocalcin/osteoporosis
What makes up fat soluble vitamin D?
Calciferol
Why do we need fat soluble vitamin E?
- Needed for fights free radials (antioxidants)
- protect cell membrane
What does a deficiency of fat soluble vitamin E lead to?
- haemolysis
- Anaemia
What component makes up vitamin E?
Tocopherol
Why is fat soluble vitamin K needed?
- Needed to form blood clot factors and bones
What does a deficiency of fat soluble vitamin K lead to?
- Deficiency may lead to bleeding and internal haemorrhage
What componenet makes up fat soluble vitamin K?
Menadione
What does a defiency of Water soluble vitamin - B1 - thiamine do?
- decreased appetite
- apathy depressio
- beriberi
- calf muscle pain
Where is Water soluble vitamin - B1 - thiamine found?
- Whole grain cereals
- fortified bread
- pulses,
- potatoes,
- legumes,
- nuts,
- pork,
- ham
- liver
Where is Water soluble vitamin - B2 – riboflavin found?
- dairy, meat, liver, eggs, leafy green veggies, beans
What does a defiency of Water soluble vitamin - B2 – riboflavin do?
Cheilosis - cracks in mouth corner
What does a defiency of water soluble vitamin - B3- niacin and nicotinamide do?
- pellagra (diarrhea, dermatitis, dementia and death)
- skin and GI lesions
- nervous mental disorders
Where is Water soluble vitamin – B3 – niacin and nicotinamide found?
- Meat, liver, poultry, fish, whole-grain cereals, lentils, nuts, tryptophan (in the body)
Where is Water soluble vitamins – B6 – pyridoxine found?
- Found in Meat, liver, poultry, fish, whole-grain cereals, potatoes, legumes, leafy green veggies, dairy, bananas, nuts
- Coenzyme involved in amino acid & glycogen metabolism
What does a deficiency of Water soluble vitamins – B6 – pyridoxine do?
- Irritability; Convulsions; Muscular twitching; Dermatitis; Tongue sores; Anaemia; Kidney stones… also been linked with PMT / morning sickness
Where is Water soluble vitamins – folate, folacin and folic acid found?
- Meat, liver, leafy green veggies, whole-grain cereals, potatoes, legumes, nuts, fruit
What does a deficiency of Water soluble vitamins – folate, folacin and folic acid do?
- Anaemia; Gastrointestinal disturbances; Diarrhoea; Infections; Red tongue; Fatigue
- Needed in pregnancy to protect against neural tube defects
Where is water soluble vitamin cobalamin found?
- Meat, fish, shellfish, poultry, liver, eggs, dairy, fortified cereals
- only in animal products
- Without pernicious anaemia is caused due to immune destruction
Where is the water soluble vitamin C found?
- Found in: Citrus fruits, leafy green veggies, broccoli, potatoes, capsicum, strawberries, kiwifruit
What can a deficiency of water soluble vitamin C lead to?
scurvy
What is the main component of water soluble vitamin C?
Ascorbic acid
