Nutrition and Health "nutrients"

Question 1

What is nutrition?

Answer 1

Nutrition is how the body uses nutrients for energy, growth, development, repair and maintenance of its cells and tissue. It also relates to diet, health, and disease.

Question 2

What are nutrients?

Answer 2

Nutrients are chemical substances that are found in the food and beverages that we consume and provide us with energy, help with the growth and repair of the body, and are essential for proper body function.

Question 3

What are the essential five nutrients?

Answer 3

protein, carbohydrates, fats and oils, vitamins and minerals

Question 4

what are additional nutrients?

Answer 4

water and dietary fibre (not a nutrient)

Question 5

what is the importance of protein?

Answer 5

The functions of protein include body building or growth; replacement, repair, and maintenance; provision of enzymes, hormones, and antibodies; building transporters; and controlling fluid balance

Question 6

Protein deficiency in the diet.

Answer 6

there is a loss of muscle mass and poor growth.
PEM (protein energy malnutrition) may lead to a condition called marasmus (symptoms include being underweight, an old-looking face, stunted growth, and diarrhoea) and kwashiorkor (symptoms include oedema [water retention] cracked skin and weak muscles).

Question 7

Result of excess protein in the diet

Answer 7

If there is too much protein in the diet, it may be stored as fat in the body, leading to weight gain and possibly obesity. The excess nitrogen that is found in proteins can put a strain on the liver and kidneys because it has to be removed from the body in urine.

Question 8

what are high sources of protein?

Answer 8

eggs, dairy products, meat and fish, nuts and seeds, and gelatine

Question 9

what are amino acids?

Answer 9

these are building blocks of proteins and are joined together like a chain.

Question 10

what are the two types of carbohydrates?

Answer 10

simple and complex

Question 11

what are the two types of sugar?

Answer 11

Monosaccharides (simple sugars) and disaccharides (double sugars)

Question 12

how many essential amino acids are there?

Answer 12

8- 10

Question 13

what are the three main monosaccharides?

Answer 13

fructose (fruit, plant juice & honey)
glucose (ripe fruit & some vegetables(onions,beetroot)),
galactose (milk of mammals)

Question 14

what are the three main disaccharides?

Answer 14

sucrose (1 glucose + 1 fructose)
lactose (1 glucose + galactose)
maltose (1 glucose + 1 glucose)

Question 15

what is another name for complex carbohydrates?

Answer 15

polysaccharides

Question 16

what are the five main polysaccharides?

Answer 16

starch
dextrin
cellulose
pectin
glycogen

Question 17

What is the difference between fats and oils?

Answer 17

Fats & oils differ in theri chemical structure, at room temperature fats are solid and oils are liquid.

Question 18

What are functions of fat?

Answer 18

♡To surround and protect organs and the skeleton
♡To provide a source for fat soluble vitamins such as A, D, E and K.
♡It forms a insulating layer (adipose tissue) beneath the skin to help in preserving bodily heat
♡It provides a convenient and concentrated source of energy
♡It forms part of a structure of cell membranes throughout the body

Question 19

what’s the difference between fats & oils?

Answer 19

As fats and oils differ in their chemical structure, temperature affects them differently: at room temperature
fats are solid, but oils are liquid.

Question 20

what are the types of fats?

Answer 20

Saturated fat is mainly found in animal products such as meat, butter, ghee and full-fat cheese. It is also found in coconuts, cakes and pastries. Saturated fat has the maximum possible number of hydrogen atoms; therefore is “saturated’’ with hydrogen atoms.

Unsaturated fats are found in many plant oils. Foods rich in unsaturated fats include fish, nuts and seeds, avocados, olive oils and vegetable oils.

Question 21

the two types of unsaturated fats?

Answer 21

Monounsaturated fats are the healthier choice as they can lower blood cholesterol
levels, and therefore lower the risk of developing cardiovascular disease. Olive oil, canola and rapeseed oil are good sources.

Polyunsaturated fats are found in sunflower oil and
vegetable oil, walnuts, sunflower seeds and oily fish.

Question 22

what are the fats the body can not make

Answer 22

alpha linolenic acid (omega-3) and linoleic acid (omega-6).

Question 23

what are the functions of fats?

Answer 23

to surround and protect certain organs, and skeletons
to provide fat-soluble vitamins A, D, E and K
it forms an insulating layer beneath the skin to help preserve bodily heat.
it provides a convenient and concentrated source of energy and a reserve of energy for long-term storage

Question 24

what are vitamins

Answer 24

vitamins are essential nutrients needed by the body in trace or small amounts.

Question 25

what are the two types of vitamins?

Answer 25

water-soluble(A,D,E and K)
fat-soluble (C and B complex

Question 26

Vitamin A ( retinol) function and deficiency

Answer 26

needed for normal vision(even in dim lightning). growth of kids. helps protect against infections

Night blindness, dry, rough skin and reduced resistance to infection

Question 27

vitamin B1 (thiamin)

Answer 27

helps convert carbohydrates to energy(glucose). needed for proper functioning nerves

impairment of the nerves and heart muscle wasting. loss of appetite, lack of concentration muscle weakness, depression and beri beri

Question 28

vitamin B2 (riboflavin)

Answer 28

releases energy from carbohydrates. protein and fats. maintains healthy skin

cracked lips, soreness of the mouth and tongue, dermatitis, hair loss, blurred vision and dizziness

Question 29

b3 niacin

Answer 29

helps to release energy from fats and glucose. maintains healthy skin, nervous and digestive system

loss of appetite, weight loss, nausea, depression,
pellagra

Question 30

b5 pantothenic acid

Answer 30

helps to release energy from fats and carbs. beneficial for the nervous system. converts cholesterol into anti-stress hormones

exhaustion abdominal pain, headache, cramps, “pins & needles” sensation, more prone to infection

Question 31

b6 (pyridoxine)

Answer 31

Needed for the metabolism of carbohydrates, protein, and fat. Needed for the production of antibodies to fight infection. It helps maintain healthy skin.

Skin problems, cracked lips, possibly PMS, depression and kidney stones.

Question 32

b12 ( cobalamin)

Answer 32

Detoxifies cyanide brought into the body
by smoking and food.

Pernicious anaemia is a common cause of vitamin B12 deficiency.
Nerve damage, causing tremors. Mental deterioration, menstrual disorder,
pigmentation of the hands and tiredness.
hypocobalaminemia.

Question 33

c ( ascorbic acid)

Answer 33

Needed for healthy gums, and resistance to infection, needed for the body to absorb iron
Needed to produce connective tissue.

Aches, pains, swollen gums, nose bleeds, anaemia, scurvy, haemorrhaging.

Question 34

D Cholecalciferol

Answer 34

needed to absorb Ca for strong bones and teeth, blood clotting, and muscle and nerve function. helps control the amount of Ca & PO43−

rickets in kids (weak & soft bones ) and Osteomalacia in adults (weakened bones and pain)

Question 35

E (tocopherol)

Answer 35

Antioxidant slows down ageing, needed for the formation cells

anaemia and destruction of red blood cells

Question 36

Calcium Ca

Answer 36

Needed for teeth and bones; essential for
blood clotting and for muscle and nerve function.

Bone loss (osteopenia) and, if untreated, osteoporosis. This increases the risk of bone fractures, especially in older adults.

Question 37

phosphorus P

Answer 37

Needed for bones, teeth, and nerves and
muscle function.

Loss of appetite, anxiety, stiff joints, fatigue and bone pain, fragile bones, and irregular breathing.

Question 38

Potassium K

Answer 38

Influences nerve function and muscle,
contraction.

Muscle cramping, weakness, constipation bloating or abdominal pain caused by paralysis of the
intestines.

Question 39

Sodium Na

Answer 39

Important in fluid balance and the passing of impulses between neurones (nerve cells}; also for
muscle contraction.

Headache, nausea and vomiting, tiredness, muscle spasms and seizures.

Question 40

Magnesium Mg

Answer 40

Needed for muscle and nerve function;
also bones and teeth.

Fatigue, weakness, loss of appetite, nausea and vomiting. If left untreated, magnesium deficiency can lead to numbness, tingling, muscle cramps, seizures or abnormal rhythms of
the heart.

Question 41

Iron Fe

Answer 41

Needed for the production of haemoglobin (red blood cells are able to , carry oxygen around the body so efficiently
because of a special protein called haemoglobin).

Iron-deficiency anaemia: symptoms include feeling weak, tiredness and dizziness.