Nutrition Flashcards
molecules like calories are used in the body for..
- repairing damage
- new cells
- all biochemical reactions
- energy
what are the macronutrients
Protien
Carbs
Fats
and even water is considered a macro
whet does water do for us
- moves nutrients around the body
- blood, lymph, sweat
- hormones and NTs
- moves oxygen
- temp
- waste
- lubricant
What is protein good for
- growth, muscle
- dna mitosis
- blood
- enzymes
- immune system
- keratin
how many amino acids in total
how many essential, and non essential
20
9
11
equation for daily protein intake
0.8 g/ kg body weight
what are mucopolysaccharides
mucus and in fluid around the joints. They are more commonly called glycosaminoglycans.
*and for skin health
3 types of carbs
- simple sugars
- starches
- fiber
3 simple sugars
sucrose
fructose
lactose
what are starches
- links of sugars
- digests slow, stay full longer
- are stored in the form of glucose
what is fibre
Cellulose
- helps with digestion
- indigestible for humans
- daily intake 25-30g
- lack of leads to constipation , long term colon cancer
Fats
what is it used for
lipids
- energy source lower than carbs
- hormones
- helps cell membranes hold water
- absorption of fat soluble vitamins ADEK
fats
what are triglycerides
main fats in food
unsaturated- liquid, oils and nuts (OM3&6), skin and cardio health
-saturated- solid, fat on meat, butter, increase cholesterol and heart disease
Trans fat- man made, increase in bad cholesterol, LDL (low-density lipoprotein)
fats
essential fatty acids
Omegas 3 &6
OM3- EPA and DHA
OM6- food oils
-deficiency leads to brittle nails and hair, dandruff, varicose veins, acne
what are the Micronutrients
vitamins and minerals
- need to be ingested
- necessary for many nutrients to be processed (cellular processes and biochemical production)
fat soluble vitamins
water soluble vitamins
too much vitamin A?
- ADEK- stored in liver
- Bs and C- not stored in fat , metabolic reactions, excreted from body
- too much A, toxic, hair loss, dry lips, damage liver, spleen and other organs
vit a sources, function, deficiency
A(retinol)
- antioxidant
- found in yellow and green veg
- growth, repair, bone formation, eye health
- dry skin(follicular keratinous), fatigue, bone deterioration, night blindness
Vit D
sorces, function, def
- eggs yolks, organ meat, fish, sun
- bone health, circa system and immune function, helps absorb calcium
- poor bones, osteoporosis
Vit E
sorces, function, def
- veg, organ, eggs, veg oil
- red blood cells, coagulation of blood, cell respiration
- gastrointestinal conditions, heart disease
Vit K
sorces, function, def
- green leafy veg, milk, kelp, sun oil
- blood clot, proper liver function
- hemmorhage (bleeding in brain)
Vit B2
Riboflavin
- whole grains, leafy green veg, liver fish eggs
- metabolism, healthy hair, skin, nails, antibodies and red blood cells
- cracks at corner of mouth, dry skin, digestive issues
Vit B3
Niacin
- animal products boo and peanuts lol
- metabolism, healthy skin, tongue and digestive system
- fatigue, loss of appetite, skin rashes, pellagra (rough scaly skin patches)
B6
Pyridoxine
- whole grains, lg veg, bananas,
- metabolism, antibodies
- dermatitis eczema, skin cracks, loss of memory
B7
biotin
- legumes, eggs, grains
- metabolism, fatty acid formation
- dry dull skin , muscle pains, fatigue
