nutrition Flashcards

Question

functions of the phospholipids

Answer 1

provides barriers in cellular membranes to protect the cell, they make barriers for the organelles within those cells

Answer 2

Vitamins are substances that the body is unable to synthesise, they are necessary to our diet for the body. Vitamins are required in small amounts, each is essential to good health. Can be classified as ‘essential non - nutrients and others act as antioxidants.

Answer 3

part of an enzyme needed for releasing energy for metabolism and its very important for nerve function and maintaining muscle

Answer 4

beef, liver, nuts, oats, seeds, pork, eggs, seeds, legumes, peas

Answer 5

can cause beriberi

Answer 6

loss of appetite, weakness, pain in the limbs, shortness of breath and swollen feet or legs.

Answer 7

As a result of lack of or low amounts of B2 you get Riboflavin deficiency symptoms include, stomatitis including painful red tongue with sore throat, chapped and fissured lips and inflammation of the corners of the mouth.

Answer 8

it’s found in all plants and animals so it has a wide variety of sources

Answer 9

poultry, wholegrain or enriched breads and cereals, vegetables (especially mushrooms, asparagus, and leafy green vegetables), peanut butter, dairy foods. B3 can also be made in the body.

Answer 10

needed for energy metabolism; vital for nervous system, digestive system and skin health.

Answer 11

'pellagra' ─ include inflammation of the skin (dermatitis), vomiting, diarrhea, headache, fatigue, and memory loss. If untreated, pellagra is ultimately fatal

Answer 12

Meat, fish, poultry, wholegrain or enriched breads and cereals, vegetables (especially mushrooms, asparagus, and leafy green vegetables), peanut butter, dairy foods. B3 can also be made in the body.

Answer 13

It is a part of an enzyme needed for releasing energy for metabolism, it is also important for normal vision and skin health.

Answer 14

Necessary for making blood cells, and it helps you convert the food you eat into energy - it is ones of the most important vitamins for human life

Answer 15

mushrooms, legumes and lentils, avocados, milk, eggs, cabbage, meat such as liver and kidneys, etc.

Answer 16

numbness and burning of the feet, headache, extreme tiredness, restlessness, loss of appetite, etc.

Answer 17

it helps converts certain nutrients into energy | also plays an important role in the health of your hair, skin and nails

Answer 18

eggs, almonds, cauliflower, cheeses, mushrooms

Answer 19

Biotin deficiency can cause thinning hair and loss of body air; a rash around the eyes, nose, mouth, and anal area; pinkeye; high levels of acid in the blood and urine; seizures; skin infection; brittle nails; and nervous system disorders.

Answer 20

It's significant to protein, fat and carbohydrate metabolism and helps make red blood cells and neurotransmitters (is a chemical messenger).

Answer 21

fish, organ meats, potatoes and starchy vegs, fruits

Answer 22

Skin rashes, cracked and sore lips, glossy and sore tongue, mood changes, weakened immune system, tiredness and low energy tingling in hands and feet and seizures.

Answer 23

vitamin B9

Answer 24

Helps the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy. Controls blood levels of the amino acid homocysteine`

Answer 25

Leafy greens, legumes, eggs, asparagus, beetroot, broccoli, brussel sprouts, beef liver, papaya, nuts and seeds, bananas, avocado and citrus fruits

Answer 26

Poor growth, Tongue inflammation, Gingivitis, Loss of appetite, Shortness of breath, Diarrhea, Forgetfulness and anemia

Answer 27

B12 is part of an enzyme needed for making new cells, important to nerve function and the production of red blood cells

Answer 28

Found in meat, poultry, fish, seafood, eggs, milk and milk-related products. It is not found in any plants

Answer 29

Deficiency may be the early symptoms of pernicious/mild anaemia e.g. fatigue, shortness of breath, problems concentrating, Though deficiency for a prolonged period it can cause nerve damage, resulting in causing e.g. dementia (in severe cases), depression (or other mental health disorders), loss of balance or numbness

Answer 30

Antioxidant part of enzyme needed for protein metabolism. Involved in the formation of collagen important for immune system health.

Answer 31

Fruits - especially citrus fruits, rockmelon, strawberries, tomatoes, paw paw, mango, blackcurrants and kiwi fruit. Vegetables - especially cabbage family, capsicum, potato, lettuce and broccoli.

Answer 32

Scurvy is a severe condition as a result of this lack of vitamin c in the human diet. This leads to symptoms of weakness, anemia, gum disease and skin problems

Answer 33

Dark leafy vegetables, carrots, sweet potatoes, pumpkins, mangoes, spinach, eggs, milk and papaya

Answer 34

Vitamin A deficiency can cause blindness, night blindness, dry skin, dry eyes, infertility, delayed growth, acne breakouts and rashes. It can also increase the risk of serious, sometimes fatal, chest infections

Answer 35

Helps form and maintain healthy teeth, skin, skeletal bones and soft tissues. Vitamin A also promotes good eyesight, especially in low light.

Answer 36

Promotes absorption of calcium (for bone strength) and phosphate

Answer 37

When exposed to sunlight, the skin can make vitamin D. Other sources include, egg yolks, liver, oily fish & dairy fats

Answer 38

Symptoms of bone pain and muscle weakness can mean you have a vitamin D deficiency

Answer 39

Protects cell membrane, Acts as an antioxidant- reduces risk of heart disease, stroke, cancer, improves absorption of vitamin A, protects blood cells

Answer 40

Olive oil, coconut oil, sunflower oil, broccoli, kale, spinach, avocado, almonds

Answer 41

loss, dry skin, muscle weakness, immune impairment, leg cramps

Answer 42

needed for blood clotting, bone metabolism and to regulate blood calcium levels.

Answer 43

leafy green vegetables and vegetables from the cabbage family, milk. Small amounts found in cereals, grains, seeds and fruits. may be produced in the gut by bacteria

Answer 44

cause blood clots and weaken your bones causing then to break

Answer 45

Red and Orange fruit and vegetables | E.g. carrots, tomatoes, apricots and peaches

Answer 46

Citrus fruits, blackcurrants, kiwifruits, green leafy vegetables e.g. broccoli, etc

Answer 47

Vegetable oils, wholegrain cereals, green leafy vegetables.

Answer 48

Antioxidants ward off free radicals, which are random atoms resulting from the body’s use of oxygen, such as for breathing and digestion.

Answer 49

* They reduce risk of chronic diseases E.G. heart disease, various cancers * reduce damage body cells and tissues * maintain a healthy immune system through destroying free radicals that attack the body’s natural defence system * reduce the harmful oxidation of fats in the body by preventing free radicals oxidising polyunsaturated fatty acids in the cell membranes, preventing cell damage

Answer 50

Macro-minerals are needed in large amounts, required in larger levels in our bodies for proper functioning. The microminerals are calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.

Answer 51

Micro-minerals (trace elements): trace elements are essential mineral micro-nutrient required by the body; required in much smaller amounts i.e iron, copper silicon etc.

Answer 52

important for healthy bones + teeth, helps muscles relax and contract, important in nerve function, blood clotting, blood pressure regulation and immune system health

Answer 53

Maintains nerve and muscle. Supports a healthy immune system. Keep your heart strong and steady. Helps bone structure and growth.

Answer 54

Important for healthy bones and teeth, found in every cell: part of the system that maintains acid base balance connected to release of energy.

Answer 55

Important for healthy bones and teeth, found in every cell: part of the system that maintains acid base balance connected to release of energy.

Answer 56

It helps regulate fluid balance, muscle contractions and nerve signals.It may help reduce blood pressure and water retention, protect against stroke and prevent osteoporosis and kidney stones.

Answer 57

required by the body for fluid balance and distribution, nerve transmission and can stimulate muscle contraction

Answer 58

essential element for blood production | about 70% of your bodys iron is found in the red blood cells

Answer 59

Zinc is part of many enzymes which are needed for making protein and genetic material. It also has a function in taste perception, wound healing, normal foetal development, production of sperm, normal growth and sexual maturation, immune system health and release of energy.

Answer 60

Dairy foods, canned fish with bones, tofu, soy milk, tahini, green vegetables

Answer 61

Hypocalcemia - Deficiency of long term may result in: dental changes, cataracts, increased risk in getting osteoporosis due to the loss of bone mass.

Answer 62

Pumpkin seeds, spinach, Almonds, cashews, potatoes, peanuts.

Answer 63

Chronic alcoholism and/or use of over medication can lead to magnesium deficiency. Early signs of deficiency: Loss of appetite, Nausea, Vomiting Fatigue, Weakness

Answer 64

(High protein foods) Milk, beans, lentils, nuts, grains, dairy foods, meat, fish, poultry

Answer 65

Insufficient phosphorus intake is referred to as hypophosphatemia. Deficiency is very uncommon and is usually a result of near-total starvation and inherited kidney disease. Short term deficiency: Anxiety, fatigue, irregular breathing, weakness, change in body weight Long term deficiency: Rickets (A disease that inhibits the body's ability to absorb phosphorus and calcium - symptoms - delayed growth, spinal pain, skeletal deformities), Osteomalacia (softening of bones)

Answer 66

``` Potassium rich foods include: Fruits e.g. bananas, oranges, apricots prunes raisins, dates, Vegetables e.g. leafy greens - cooked spinach, potatoes/sweet potatoes, mushrooms, cucumber lean meats whole grains beans/legumes Nuts ```

Answer 67

Certain conditions can cause potassium deficiencies, or hypokalemia. These include, kidney disease, excessive sweating, diarrhea and vomiting, magnesium deficiency, use of antibiotics such as carbenicillin and penicillin. Signs of a potassium deficiency include: Extreme fatigue, muscle spasms, weakness or cramping, irregular heartbeat, constipation, nausea or vomiting.

Answer 68

Table salt, processed meat, fish, seafood, soy sauce and many processed foods. smaller amounts can be found in milk, bread, spreads, and vegetables

Answer 69

A deficiency in sodium is known as Hyponatremia which causes the bodies electrolytes to become unstable and can result in the symptoms of excessive diarrhea and vomiting

Answer 70

legumes, tofu, cashews, pumpkin seeds, sunflower seeds, nuts, dried apricots, quinoa, brown rice, wholemeal bread, spinach, soybeans`

Answer 71

anemia which is a condition in which blood lacks adequate healthy red blood cells, development delays, hair loss, tired, short of breath, headaches, migraines, yellow skin, fatigue, white nails

Answer 72

Found in meats, fish, seafood and shellfish, poultry, leavened whole grains, liver, nuts, vegetables and cheese.

Answer 73

Zinc deficiency is characterized by growth retardation, loss of appetite, and impaired immune function. In more severe cases, zinc deficiency causes hair loss, diarrhea, delayed sexual maturation, impotence, hypogonadism in males, and eye and skin lesions. Weight loss, delayed healing of wounds, taste abnormalities, and mental lethargy can also occur.

Answer 74

fruit, cucumber , celery, water

Answer 75

``` regulates body temperature, sweating flushes body waste, urine transports water soluble vitamins lubricates joints required for metabolic reactions ```

Answer 76

hypotremia, can be fatal in extreme cases

Answer 77

dehydration- dark pee, dry skin, rapid breathing, sleepiness

Answer 78

You can increase your bodies absorption of Iron in the body, by eating Vitamin C. They both work together in the synthesis of red blood cells, so when eating iron-rich foods it is best to consume foods that are rich in vitamin C, like citrus fruits, or greens, at the same time.

Answer 79

Consuming too much Fibre in foods such as leafy greens and fresh fruits can bind with Iron, resulting in restriction of Iron to be absorbed into the blood. Phytates found in food containing non-soluble fibre will remove iron from the body. Essentially, absorbing Fibre and Iron at the same time will not be efficient as your body will not absorb iron as effectively.

Answer 80

Calcium and Phosphorus are both required for the formation and maintenance of calcium phosphate, which gives bones and teeth their strength. Calcium and phosphorus levels are closely related – if one rises the other falls and vice versa.

Answer 81

Vitamin D promotes the absorption of Calcium in the body. Without him, we cannot make use of miss calcium in food, resulting in weak bones and teeth. Vitamin D can be synthesized in the skin when exposed to UV light from the un or can be supplied through the diet from foods such as fish liver oils.

Answer 82

Insoluble Fibre cannot be processed in the human digestive system: therefore, much of the Calcium in fibrous foods is unavailable to the body. Hence It is best to eat dairy foods (Calcium) separate from fibrous foods (Fibre).

Answer 83

Woman who are pregnant must ensure their diet is rich in vitamin B12 to help protect the fetus. Both Folate and Vitamin B12 are essential for normal growth. Having an insufficient amount of folic acid or Vitamin B12 may prevent them from doing their jobs properly. For example, the formation of healthy red blood cells (which prevent anemia) requires both Folate and Vitamin B12.

Answer 84

These two minerals work closely together and are dependent upon one another to perform crucial roles within the body. The relationship between Sodium and Potassium in salt influences your overall cardiovascular wellbeing. If the diet contains too much of Sodium compared to the amount of Potassium, the imbalance can increase the risk of developing high blood pressure and/or heart disease

Answer 85

process that uses nutrients to make other substances

Answer 86

breaking down of the nutrients

Answer 87

when new components are made e.g. protein

Answer 88

components move from gut into the blood and lymphatic nutrients

Answer 89

enzymes break down food, EG lipase, amylase

Answer 90

Mechanical and chemical breakdown of food

Answer 91

Tongue and teeth grind food and mix with the saliva containing amylase and mucin. Food is broken into smaller pieces and mixed with saliva, and digestion begins. Amylase is an enzyme that starts to work on digestion starches.

Answer 92

Links mouth to stomach. Peristaltic movements push food down this tube and into the stomach

Answer 93

No actual breakdown of food in the oesphagus. Its main role is to ensure no acidic mixture in the stomach splashed back up into the mouth

Answer 94

Large bag like organ has muscles lining the walls that work to further grind the food

Answer 95

Divided into 3 areas: duodenum, jejunum and ileum. 6 metres in length and is where the majority of digestion and absorption occurs

Answer 96

Chyme enters the duodenum, coming into contact with insulin released via the pancreas, bile released via the gall bladder and gastric juices secreted by the walls of the intestine as well. An alkaline environment in this section of the digestive tract neutralizes the acidity from the stomach’s hydrochloric acid.

Answer 97

Chyme is formed where gastric juices are mixed with the food in the stomach. These gastric juices are a combination of hydrochloroic acid and enzymes, which work on proteins and further digest carbohydrates.

Answer 98

The colon and rectum make up the last 1.5 metres of the gastrointestinal tract. It is thicker than the small intestine and its main role is to remove residue from food and any other waste products. Waste matter enters as a liquid form where the majority of water is absorbed, leaving a semi-solid mass.

Answer 99

Bacteria or gut flora are present here and are responsible for processing fibrous matter and other undigested food stuffs, producing a small amount of energy as well as vitamin K and some B-group vitamins, which are then absorbed into the blood stream,. Remaining wastes are excreted via the anus in the form of faeces.

Answer 100

Begins in mouth, with lipase from saliva starting the process. In the stomach churning takes place that helps to break fat down into smaller components. This readies fat for further digestion. The stomach also releases lipase to continue with fat digestion. However, the majority of fat digestion occurs in the small intestine. This is where the bile (which is made by the liver and stored in the gall bladder) emulsifies fat molecules allowing lipase enzymes to completely break fats down into monoglycerides.

Answer 101

Small molecules of digested triglycerides can diffuse into the intestinal cells and are absorbed directly into the blood stream. The blood carries there fats to the rest of the body for immediate use or for storage. Lipoproteins are the vehicle for transporting lipids.

Answer 102

Proteins are crushed and churned in the mouth but most of digestion takes place in the stomach. Protein is denatured by the stomach acids in order for pepsin to digest proteins down to their simplest amino acid form. Within the small intestine, proteases and peptidases further break proteins down to their simplest forms.

Answer 103

Specific carriers transport amino acids into the intestinal cells, where the amino acids are used for energy or used to synthesise necessary proteins. Unused amino acids are transported to the liver. From here, amino acids are used to synthesise hormones, enzymes and muscle tissue for the body to use

Answer 104

Amylase found in saliva starts to act on breaking down carbohydrates in the mouth. The small intestine performs most of the digestion of carbohydrates. Pancreatic amylase enters the intestine via the pancreatic duct and is responsible for breaking all polysaccharides and disaccharides down to monosaccharides (mostly glucose molecules). Within 1-4 hours after consuming food, all the sugars and available starches have been digested.

Answer 105

To some extent, glucose can be absorbed through the lining of the mouth. However, most nutrient absorption takes place in the small intestine. The blood from the intestines circulates through the liver, and cells there take up the simple sugars and convert them to other compounds.

Answer 106

The availability of vitamins depends upon the food eaten, which releases the vitamins depends upon the food eaten, which releases the vitamins (A, D, E and K) require fats to carry them via the bloodstream to the liver and other fatty tissues. Water-soluble vitamins (B and C) are digested and carried into the blood through the intestine. The small intestine serves as the primary site of vitamin digestion and absorption.

Answer 107

The small intestine is where vitamin absorption takes place. Water-soluble vitamins, such as Vitamin C are picked up in the small intestine. The vitamin molecules are carried through the intestine’s cell walls to where they can enter the blood stream. Because they dissolve in water, vitamin C does not require stomach acids to be absorbed, but this means that each day it leaves the body in your urine. Therefore, you need to consume vitamin C daily to stay healthy. B-group vitamins are water-soluble and need to be consumed daily, although they are absorbed differently. B-vitamins are bound to proteins and need to be broken down by stomach acids. Fat-soluble vitamins need to be de dissolved in fat before they can enter the body. Fat-digesting bile acids from the liver and small intestine break down the fat , where they can be accessed as required. Therefore, fat-soluble vitamins do not need to be eaten every day, as the body can store them.

Answer 108

Minerals are digested in a similar fashion to that of vitamins. These trace elements are not affected by the digestive system themselves: however, the digestive tract releases minerals so they made available for absorption.

Answer 109

Absorption of minerals predominantly takes place in the small intestine. Once absorbed they are sent to required area of the body for the particular roles they play. Certain components of food may inhibit their absorption, and it is also essential to be aware that over consuming minerals can be toxic.

Answer 110

Dietary fibre is a form of polysaccharide that cannot be broken down by our digestive system. In the mouth, fibre is mixed with saliva to moisten it for swallowing. In the stomach, the fibre delays gastric emptying, which aids in satiety. Delays in absorption occur in the small intestine because of the presence of fibre. Once in the large intestine, insoluble fibre aids the formations of excrement, binding unwanted wastes to excrete from the body. No absorption of insoluble dietary fibre exists in the human body.

Answer 111

- Considered one of the healthiest ways to cook because of the short cooking times, resulting in minimal nutrient destruction. - They emit waves that ‘excite’ the foods molecule and make them move around, therefore generating heat.

Answer 112

- Quick and Easy - The large volume of water dissolves and washes away water-soluble vitamins and 60-70% of minerals. - While this method does lose vitamins and minerals it is healthier than deep frying.

Answer 113

Steaming - -Allows them to cook in their own juices and retain their natural goodness - Best and healthiest way to cook broccoli due to the carcingogen-fighting glucosinolates are preserved. In the body glucosinolates become compounds of isothiocynates, which have the potential to inhibit the growth of cancer cells.

Answer 114

- Cooking the food in a small amount of hot water (just below boiling point). - Takes slightly longer, which may decrease nutrient retention, but is a great way to cook delicate foods. e.g. eggs, fish

Answer 115

- Entails cooking food under high, direct heat for a short period of time . - Good for cooking tender cuts of meat but not veggies as they can easily dry out,

Answer 116

- In terms of getting maximum nutrition without sacrificing flavour, grilling is a great method. - - It requires minimal added fats and imparts a smoky flavour, while keeping meat and vegetables tender and juicy. - However it has been suggested that regulary consuming charred, well-done meat may increase risk of cancer.