Nutrition Flashcards
Water
Essential for hydration
Flushes out toxins
Provides minerals
Transports nutrients and gases
Carbohydrates
Needed for energy
Fibre
Keeps intestines healthy - passes through gastrointestinal tract unchanged
important for nutrient absorption, alters gut transit time
either soluble = fruit pectin
insoluble = cellulose
Fats
Additional source of energy
provides insulation - Assists in the formation of cell walls
needed for the absorption of fat soluble vitamins A, D, E, K
Source of essential fatty acids
Fat soluble vitamins
A, D, E, K
Proteins
Growth, production and repair of tissues
manufacture of hormones and enzymes
additional store and use of energy
made up os chains of amino acids
Essential amino acids
cannot be made by the body must be provided in the diet
Vitamin B
Thiamin B1, Riboflavin B2, Niacin B3, Cobalamin B12
B12 most complex of B Vitamins
Needed for metabolism
Deficiency = poor metabolism and appetite. Anorexia. Neurological signs
Excess = Rare as water soluble
Vitamin C
Needed for immune system & healing, antioxidant and free radical scavenger, collagen synthesis
Deficiency = Poor wound healing & scurvy
Excess = Rare (water soluble)
Scurvy
teeth, gum and skin disorders
progress to full or partial limb paralysis, eye disorders and death
Vitamin A
Found in fish oils, fleshy orange coloured fruit and vegetables
Needed for production of visual pigments, reproduction, healthy skin, bone and muscle growth
Deficiency = poor vision, skin disorders, hearing disorders
Excess = fusion of vertebral joints
Vitamin D
Found in animal tissues, ergocalciferol in plants and mushrooms
Needed for calcium and phosphorus absorption from the intestines - bone and tooth formation
Deficiency = rickets (young) Osteomalacia (old)
Excess = calcification of soft tissues & kidney failure
Vitamin E
Found in many fruit and veg sources & liver
Needed = antioxidant
Deficiency = reproductive disorders males, gestation failure, degenerative skeletal muscle disease
pansteatitis (infl fat) myositis (infl muscle)
Excess = Rare (prevent absorption of other vits)
Vitamin K
Found in green leafy veg & gut flora can synthesis
Needed for normal blood clotting mechanisms
Deficiency = clotting disorders
Excess = rare - clotting disorders
Minerals can be in which two forms?
macro or micro