Nutrition Flashcards
Vitamin A
Fat soluble
Keeps eyes and immune system healthy
Maintains healthy vision
Essential for bone and teeth
Vitamin A food sources
Liver Fish Dairy Bright orange veggies Dark green veggies
Vitamin A deficiency
Blindness
Too much Vitamin A
Toxic
Can cause liver damage
Vitamin C
Keeps your gums healthy
Prevents from bruises and cuts
Vitamin C food sources
Orange
Dark leafy greens
Strawberries
Tomatoes
Vitamin C Deficiency
Bleeding gums
Teeth problems
Nose bleed
Which is all scurvy
Vitamin K
Fat soluble
Slow blood clotting
Vitamin K deficiency
Easy bruising
Bleeding gums/ nose
Excessive bleeding from wounds
Vitamin K food sources
Dark leafy greens
Fish
Meats
Iron
Improves muscle function
Provides oxygen
Mixed with meat and other green veg
improves brain function
Iron food sources
Dried fruit
Salmon
Whole grains
Iron deficiency
Anemia
Sodium
Helps regulate blood pressure
Contains electrolytes
Sodium food sources
Meat
Iodized salt
Deficiency – sodium
Fainting
Too much sodium can cause
Osteoporosis
Sulphur
Fat soluble
Produces insolin
Sulphur food sources
Nuts
Eggs
Garlic
Onions
Sulphur deficiency
Harm to organs
What does sodium do for potassium ?
Helps balance it out
Bulimia behaviour
Eat a lot of food quickly Secretive eating Intentional vomiting Eat 3,000- 5,000 calories and hate yourself Guilt No control when eating Alternating between overeating and fasting 10 mile runs
Bulimia physical symptoms
Swollen glans Sore throat Fatigue Muscle aches Tooth decay Frequent weight fluctuations
Iodine
Fat soluble
Makes thyroid Horomones
Iodine food sources
Seafood
Red meat
Iodine deficiency
Goiter ( huge bump on neck)
Slow reflexes
Low energy levels
Binge eating disorder behaviour
Consumes unreasonable amount of food very quickly for 2h
Anxiety
Stress
Binge eating disorder physical symptoms
Risk of heart attack
Blood clotting
Sleepacnea- choke in your sleep
Vitamin B complex
Healthy nervous system
Helps skin and nails
Good energy production
Vitamin B complex food sources
Dairy products
Meat
Vitamin B complex deficiency
Anxious
Depressed
Anorexia Nervosa
Starvation
Perception that they think they’re fat
Physical mental behavioural psychological and biological symptoms 95% women and girls
11-13 million girls suffer from it
Anorexia Nervosa symptoms
Extreme and sudden weight loss Fatigue Insomnia Dizziness and fainting Bluish discolouration to fingers Loss of hay Frequent cold feeling
Calcium
Water soluble Keeps bone structure strong Aids cell signaling and blood clotting Orange juice enhances calcium Caffeine inhibits calcium absorption
Calcium food sources
Dairy
Leafy greens
Dried fruit
Legumes
Folic acid
Helps develop skull and brain
Reduces birth defects
B9
Helps red blood cells grow
Folic acid food sources
Green veg
Dairy
Carrots (root veg)
Folic acid deficiency
Sore tounge
Tiredness
Spino bifidia (skull is exposed)
Potassium
Electrolytes
Nervous system
Potassium food sources
Green leafy vegetables
Bananas
Potassium deficiency
Kidney disease
Sweating
Cravings for salt
Depression
Vitamin D
Strengthens immune system
helps body absorb calcium
Sunlight
Vitamin D food sources
Dairy
Vitamin D deficiency
Osteoporosis
Irregular heart beat
Weakened immune system
Inositol
Energy production
RNA + DNA reproduction (hair, skin, eyes)
Inositol deficiencies
Fatigue
Depression
Inositol food sources
Dairy meats
Poultry
Nuts and whole grains
Magnisium
Lower anxiety
Increased energy
Magnesium food sources
Brown rice
Nuts and grains
Magnesium deficiencies
Muscle cramps
Chronic fatigue
Migraines
Twitches
Vitamin E
Fat soluble
Vitamin E food sources
Fish (salmon)
Dark greens
Vitamin E deficiencies
Gastro intestinal
Weakness
Eyesight
Simple natural sugar carbohydrates
1 or 2 sugar molecules
Easily digested
Complex carbohydrates
Molecules are strung together in long complex chains
Saturated fats
Fatty acid chains have all single bonds
LDL cholesterol
“Bad” cholesterol because if too much of it circulates your body, excess cholesterol can build up on artery walls increasing the risk of heart and stroke
