Nutrition and Health Flashcards
What are the functions of protein?
- helps you grow
- repairs body if damaged
- maintains body to keep it working well
- gives body energy
What are Proteins?
Proteins are very big molecules and are made of smaller units called amino acids.
Define High Biological Value
Protein foods that contain all the essential among acids are said to be HBV.
Define Low Biological Value
Protein foods that are missing one or more essential amino acids are said to have LBV.
Sources of HBV?
Milk, meat, eggs, fish, cheese
Sources of LBV?
Nuts and seeds, cereals, pulses and beans.
Where is ovalbumin found?
Egg white
Where is gluten found?
Wheat
Where is collagen found?
Meat
Where is caseinogen found?
Cheese
Where is lactoglubin found?
Milk
What happens to extra protein if it is not used?
It is stored as fat.
What happens if a child doesn’t have enough protein?
- stop growing
- hair becomes thin
- cannot digest food
- have diarrhoea
- infections
- thin and weak
What happens if a adult doesn’t have enough protein?
- become thin
- internal organs become weak
- hair and skin becomes dry
- they get oedema
What is fat molecules chemically known as?
Triglyceride
- 1 part glycerol
- 3 part fatty acid
Why we need fat?
- stored as energy
- stored under skin as adipose tissue which is insulating and protects bones
What happens if fat is not soluble?
If it gets oxidised with free radicals, it will get deposited in arteries - leading to fatty plague and heart attack
What happens if there is too much fat?
- obese
- cholesterol
- heart attack
What happens if there is too little fat?
- thin bones are easily breakable
- slow growth rate
What is the chemical name for Simple sugars ?
Monosaccharides
What is the chemical name for double sugars?
Diasaccharides
What is the chemical name for complex sugars?
Polysaccharides
Name the individual sugars in monosaccharides ( simple sugars) and the foods that supply them
- Fructose ( from plant juices, honey, fruits)
- Glucose (vegetables, fruits, sugar used in cooking)
- Galactose ( milk)
Double sugars:
How is sucrose made and what foods supply them?
Unit of glucose and fructose
-found in sugar cane, brown/caster/granulated sugar
Double sugars:
How is Lactose made and what foods supply them?
Unit of glucose and galactose
- found in milk and some milk products like yoghurt
Double sugars:
How is Maltose made and what foods supply them?
Unit of glucose and glucose
- found in cereal plants, barley, malted drinks
Give five examples of complex sugars
Starch, Dietary fibre, pectin, Dextrin, Glycogen
What is starch broken down to suturing digestion?
Glucose
What is the function of Starch?
It is the main energy source for plants.
What is the main function of NSP- dietary fibre?
It gives plants its structure.
What is the function of pectin?
It forms a gel in jams - it helps it set
What does dextrin do?
It is formed during baking and toasting of starch products.
It is broken down during digestion to glucose units and used for energy in body.
How does glycogen form and how is it stored?
Formed in the body in the liver from the digestion of carbohydrates and stored in liver and muscles as a supply of energy.
How much carbs should be we eating?
1/3 of the eatwell plate
Too much carbohydrates ?
If we don’t use up the nearby , body stores the excess energy as Adipose Tissue under skin.
Define supplements
Something that is taken in a tablet form to supplement your diet.
Define fortification
Adding nutrients to products where It has been lost during processing .
Give three example do fortified products with what minerals and vitamins they have been fortified with
Margarine - fortified with Vit A D E K
Flour - fortified with iron and calcium
Breakfasts cereals- fortified with B vitamins, Zinc Calcium
Methods of conserving Vit C?
- serve immediately
- use the water which has Vit c in it as a sauce
- don’t over cook it
- steam it so that it isn’t in contact with water and doesn’t not lead to vitamins being dissolved
- boil it with as little water as possible
- cut into big chunks
What are the water soluble vitamins?
VITAMIN B AND C, which dissolve in to water
What B vitamins are involved ?
B1, B2 , B3, B5, B6, B9, B12
Function of B1
Helps release energy from carbohydrates
Helps body grow
Helps nerves work
Sources of b1
Cereal, wheat, rice, egg, milk , diary
Deficiency if B1?
Beri- beri
B1- effects of processing and cooking?
They can be easily destroyed by heat and dissolves in water.
Function of B2
Helps release energy from carbs, fat and protein
Sources of B2
Cereal, wheat, rice, egg, milk , diary
B2 deficiency?
- dry and cracking of skin,nose and around mouth
- swollen tongue
- tiredness , failure to grow
B2: effects of processing and heating to light?
Damaged by exposure to light
Functions of b3
- helps release needy from food
- lower levels of fat in blood
Sources of B3?
Cereal, wheat, rice, egg, milk , diary
B3 deficiency ?
Pellagra - diarrhoea, dermantis
Functions of B5?
Helped release energy from food
Sources of B5?
A wide range of food
B5 deficiency?
rare to get
Functions of B6?
- helps body use protein, fat and carbs
Sources of B6 ?
Found in small amount but in a wide range of food
- wholegrain cereal, germ, yeast
B6 deficiency?
- headaches
- anaemia
- skin problem
Effects of cooking and processing - B6?
Can be destroyed with cooking
Functions of B9
- helps body use protein
- makes DNA in body cell , when they divide to make more cells( mostly in bone marrow and cells lining the digestive system)
Sources of B9?
Leafy greens, liver, potato, fruit, whole grain cereals
Deficiency in B9?
- not enough nutrients being absorbed because the cells in the digestive system are not dividing properly
- lead to cells in fine marrow not dividing well so rbc are very large -> megaloblastic anaemia
- pregnant women need lot of folic acid to stop deformity in baby’s spine - spine bafilda
Effects of processing and cooking - B6?
- less sensitive to heat than other b vitamins but will get destroyed
- folic acid more stacks when cooking and in digestive system, so more,likely to be absorbed in body.
Function of B12?
- forms a protective layer around nerve cell - works better
- correct production of new cell
Sources of B12?
- liver, animal meat, milk, diary,
B12 deficiency?
- leads to nerves not working well -> memory loss, paralysis , confusion
- pernicious anaemia - stops B12 being absorbed
Functions of Vit C?
- absorb iron in food
- production of protein collagen ( in connective tissue , binds body cells)
- antioxidant - portent body from polluting chemicals,
Sources of Vit C?
- fruit and veg( black current )
- liver
- fresh milk
Vit C deficiency?
- rare but seen in elderly and children who have very little fruit and veg
- anaemia develops even if so,some has slight deficiency because iron is important
- scurvy
SYMPTOMS:
poor wound healing
tiredness
B12: effects of processing and cooking?
- Vit C destroyed by heat and Oxygen
- water soluble
What’s re the fat soluble vitamins?
A, D , E , K
What is the function of Vit A?
- helped body grow
- main lining of throat, digestive system, helps keep lungs moist
- skin - healthy
- antioxidant
- helps with good sight( see in the dark/ dim light)
What are the sources of Vit A?
- found as retinal in animal food( dairy, fish, liver)
- found as carotene in plant food( leafy veg, plum)
Deficiency of Vit A?
- children don’t grow well
- hard to fight infections
- night blindness or blindness altogether
BUT TOO MUCH VIT A IS POISONOUS
Function of Vitamin D?
- controls amount of calcium absorbed in body
- helps develop strong healthy bones and teeth. It is important that the bones reach peak bone mass in children so they will be strong.
Sources of Vit D?
- liver, oil fish, cheese , milk, egg
- most from exposure to sunlight
Vit D deficiency?
- bones and teeth not strong enough
- Rickets - bendy bones
- osteoporosis- bones get weaker in elderly
Functions of Vitamin E?
- antioxidant
- keeps cell walls in body healthy
- reduces risk of heart disease and cancer
Sources of Vit E?
- veg oil, lettuce, grass, peanut, wheat germ oil
Vit E deficiency ?
RARE
Functions of Vitamin K?
- helps bloody clot e.g when we have injury , the blood will cloth and will be repaired to stop loosing too much blood
Sources of Vit k?
- plants and animal food
- leafy veg, cheese, bacon , asparagus
Vit k deficiency?
- rare in adult , but in newborns
- dose of Vit k given immediately to newborn by injections e.g
How much minerals are needed by adults?
Adults require quantities between 1mg and 100 mg per day.
E.g calcium, iron, phosphorus, potassium
How much trace elements are needed?
Adults need in quantities of less than 1 mg per day.
E.g Fluoride, iodine, cobalt
What is the function of calcium?
- normal growth in children
- makes bones and teeth stronger
- helps blood cloth after injury
- muscle and nerves work well
Sources of calcium?
- dairy, cereal, seed, nuts, veg
Calcium deficiency?
- peak bone mass- strong bones reaches during childhood
- weak bones
- preg woman will have weak bones and teeth if there isn’t enough in diet as it is used for baby
- blood won’t clot well and so muscles and nerve don’t work well. Condition : tetany ( muscles become rigid )
Function of iron?
- makes haemoglobin in to take o2 around body
Sources of Iron?
- red meat, liver, cocoa, lentil , bread, cereal , veg
Iron deficiency?
Anaemia - tired, weak, pale, split nails
Function of sodium?
- helps control amount of water in body
- helps use energy
- controls nerves and muscles
Sources of sodium?
- salt - sodium chloride : used for prep, serving, packaging ( tins)
- sodium also found in sodium bicarbonate- helps rise
- additive -> monosodium glutamate
Sodium deficiency?
- muscle cramps ( doing sports in hot conditions)
- can be lost if someone has sickness or diarrhoea
TOO MUCH ?
- high blood pressure
- can damage kidney especially in babies and children
Function to fluoride?
- strength of bones and enamel of teeth
Sources of fluoride?
- sea water fish, tea, water supplies
Deficiency of Fluoride?
- teeth will develop cavities
Function of iodine?
- makes thyroid hormones in the thyroid gland in neck
- controls ( rate at which chemical reactions in happen)
Sources of iodine?
- sea food,
- milk , dairy food
Iodine deficiency?
- tired, lethargic ( lazy)
- goitre lump in neck ( the thyroid gland swells up)
Jobs of Water in body?
- part of most chemical reactions
- found in body fluid
- controls body temp
- gets rid of waste - urine and faeces
- keeps lungs most and healthy
- helps absorb nutrients
- keeps conc on blood
How much water should we drink?
1.75 to 2 L a day
Dependant on - climate and physical activity and exercise.
Too much water?
- water intoxication
- liver can’t work very fast as the bloody is too diluted
What happens if there isn’t enough ?
Dehydration Headache Overheating Wrinkled skin Conc urine
What is fibre known as?
NSP
Non starch polysaccharide
What are the two things fibre includes?
- cellulose - found some, leaves , stalks
- pectin - found in fruit and makes jam set
How much fibre required?
- adults : 18-30g
- children need much less , as too much can make them full up so they won’t get enough vitamins, energy and minerals.
Why body needs fibre?
- needed to get rid of solid waste by making it soft and bulky
- makes you full up
- reduces cholesterol
Not enough fibre?
- causes constipation which causes lining of intestine to be damaged and irritated
- > leading to diverticular disease
- > increase risk on cancer in intestine - bowel
What are the 8 dietary guidelines?
- base your meals on starchy food
- eat lots of fruit and veg
- eat more fish
- cut down on saturated fat
- cut down on sugar
- try to eat less salt
- drink plenty of water
- do not skip breakfast
Why is a balance diet important?
- enables you to grow
- enables to fight disease
- enables you to be active, alert, and to concentrate
