Nutrition Flashcards
Define nutrients
compounds in foods essential to life and halth, providing us with energy, the building blocks for repair and growth and substances necessary to regulate chemical processes
What are macro and micro nutrients?
macro-large,complex needed in larger quantities- units grams
micro-small, needed in small quantities-units milligrams or micrograms
both needed for normal metabolic function,growth and development
Name 3 macronutrients
-carbohydrates
-protein
-fat
what 2 groups are carbs divided into?
-simple/free sugars (jam,honey)
-complex/starchy (bread,rice, potato)
Describe how carbs are broken down
1-broken down into glucose before being absorbed into the blood
2-glucose enters body cells with the help of insulin
3-complex carbs break down more slowly and release glucose into the blood slower than sugary foods
What happens to unused glucose?
can be converted to glycogen and stored in liver and muscles. When glycogen stores are full, excess glucose is converted to fat for long-term storage
What are essential amino acids?
Amino acids that cant be made by the body so must be obtained in our diet
List some bodily functions of proteins
-structural
-enzymes( lactase, alcohol dehydrogenase
hormones(insulin,leptin,ghrelin)
immunity(antibodies,cytokines
storage-ferritin
carriers-haemoglobin
whats the structure of lipids?
3 fatty acids
-glycerol
Name some saturated fats
-oil,cheese,butter
-solid at room temp
Name some monounsaturated fats
-nuts,avacado,peanut butter
-liquid at room temperature
Name some polyunsaturated fats
-sunflower seeds,oily fish,flax oil
-liquid at room temp
What are some bodily functions of fats?
-richest energy source
-carrier of fat-soluble vitamins and necessary for their absorption and storage
-incorporated into phospholipids in cells membranes-cell signaling
some fatty acids are converted into prostaglandins and other active compounds known as eicosanoids that control biochemical reactions inside cells
What are some fat soluble vitamins?
A,D E, K
What are some water soluble vitamins?
B complex
C
How are fat soluble vitamins absorbed,stored and excreted?
1-absorbed in the intestinal tract with the help of other fats
2-stored in fatty tissues and the liver
3-not excreted-very high intakes may cause toxicity
How do we get vitamin D ?
Ultraviolet radiation penertrates into the epidermis and photolyzes provitamin D3 to previtamin D3- converted by the body into vitamin D
Where is Vitamin A (retinol, beta carotene) found?
-red/orange fruit and veg- carotenoids
-dark green veg, dairy products,liver
What is Vitamin A needed for?
maintenance of epithelial tissues, mucus membranes, visual pigments in the eyes, bone development, immune function
deficency may lead to night blindness
Where is Vitamin D found?
dairy products, liver and fish oils, synthesised by the body using sunlight
What is vitamin D needed for?
-increased calcium absorption in the gut, promotes growth and mineralisation of bone
deficency leads to - weak bones, osteomalacia, osteoporosis
Where is vitamin E- tocopherol found?
meat,veg,veg oils
What is vitamin E needed for?
-figths free radicals-antioxidants, protects cell membranes
Deficency leads to -nerve and muscle damage, vision problems, poor immunity
Where is vitamin K/menadione found?
widespread part of green leafy veg, instestinal production
What is vitamin K needed for?
-forms blood clotting factors/prothrombin, bones
-deficency may lead to bleeding adn internal haemorrage
How are water msoluble vitamins absorbed,stored and excreted?
1-absorbed in the intestinal tract
2-body cant store
3-excreted in urine
Describe the function of B1- Thiamine
-energy metabolims-promotes CHO metabolism
-promoted nervous sytem function
found in whole grains, cereals,legumes,potatos,pork
Describe the function of B2/ riboflavin
-energy metabolism-formd coenxyme with FAD
-promotes CHO and fat oxidation- maintains healthy skin
Deficency-dairy,banannas,meat,eggs, leafy green veg,beans
Describe the function of vitamin B3-Niacin
-energy metabolism-forms coenzyme (NAD)
-promotes CHO and fat oxidation-maintains healthy skin
Deficency-pellagra
Found in-meat,poultry fish.lentils, nuts
Describe the function of B6-pyridoxine
-AA metabolism-promotes PRO metabolism, helps form haemoglobin and RBC
-deficency-microcytic anaemia
Found in-meat,liver,bannanas,potatoes,dairy,fish,whole grain
Describe the function of folate, folacin, folic acid
-coenzyme for DNA and RNA- increased requirement with rapid cell multiplication,promotes haemoglobin, RBC and WBC formation, pregnancy
found in-meat,liver, leafy green veg,potatoes,nut,fruit
Describe the function of B12/cobalamin
-coenzymes for DNA/RNA, promotes haemoglobin, RBC and WBC formation, maintains nerve gut and skin tissue
found in- meat,fish,eggs, dairy, fortified cereal
Where do you find vitamin C/ abcorbic acid?
citrus fruits, leafy green veg, broccoli,kiwi, strawberries
What is ascorbic acid needed for?
-collagen synthesis, mitochondrial energy metabolism, intracellular iron absorption, immune cell proliferation, catecholamine and steroid synthesis
deficency-scurvy
What 2 groups are micronutrients split into?
macrominerals-calcium,phosphorous,magensium,sodium,potassium
Microminerals-iron,zinc,iodine,selenium and copper
What is the function of Ca2+?
-stored in bones and teeth-supports their structure and hardness
-needed for muscle contraction and for nerves to carry messages between brain and muscles
What is the function of iron?
-needed for blood production- 70% iron held in haemoglobin and myoglobin
-component of enzymes involved in collogen synthesis and some neurotransmitters
What is iodine needed for?
synthesis of thyroid hormones
Define dietary referene values-DRVs
a series of estimates of the amount of energy and nutrients needed by different groups of healthy people in the UK population
Define reference nutrient intakes-RNIs
the amount that meets the needs of nearly all the population
What does nutrient requirement depend on?
-Age
-gender
-activity level
-health status
-weight
Describe the average inrake in terms of DRV and RNI
DRV
carbs-50% of daily energy intake
protein-0.6g/kg
fat-not more than 35% if daily energy intake
RNI
protein-0.75g/kg
define malnutrition
a state of nutrition in which a deficency, excess or imbalance of energy, protein and other nutrients causes measurable adverse effects on tissue/body form adn function and clinical outcome
-refers to undernutriton and overnutrition
whats overnutrition?
intake of nutrients exceeds the amount required for normal growth,development and metabolism
define undernutrition
a deficency of energy,protein and other nutrients that causes adverse effects on the body, the way it functions and clinical outcomes
What groups are at high risk of malnutrition?
-Chronic disease
-acute illness
-those who are housebound or have difficulties obtaining and preparing food
-older adults-over 65
Name some consequences of malnutrition
-increased fall risk
-imparied immune response
-reduced muscle strength and frailty
