Principles and guidlines of nutrition Flashcards
What are proteins made up of
Amino acids
What is a group of amino acids called
A peptide
How many amino acids are there
20
How many essential amino acids are there
9
What are essential amino acids
The 9 amino acids which cannot be synthesised in the body, but they can be used to synthesise the other 11 amino acids
What is a complete protein
A protein that contains all 9 essential amino acids
What is the main source of complete proteins
Meat, fish, eggs, dairy
What Non animal sources of complete proteins are there
Soy, buckwheat and quinoa
What are incomplete proteins
Those with less biological value, lack some of the essential amino acids
What foods contain incomplete proteins
Plant based proteins
What are some of the functions of proteins in the body
Storage Transport Mechanical support Cell response Antibodies
What are hormostatic proteins
Proteins that make up hormones
What can be proteins be converted into to provide energy
Ketones
What is anabolism
Building up such as protein synthesis
What is catabolism
Breaking down into smaller molecules
What are the molecules that make up carbohydrates called
Saccharides
What are simple carbohydrates
AKA sugars, made of small molecules containing 1 or 2 sugars, mono or di saccharides
What can the energy in carbohydrates not be used without
Vitamins and minerals
such as vitamin B
What breaks down quicker simple or complex carbs
Simple
What simple carbs are found naturally
Fruit
What are some properties of natural simple carbs
Contain glucose and sucrose, fibre and antioxidants
What are the negative qualities of processed simple carbs
Excessive sugar
Low quality fats
No vitamins or minerals
What are complex carbs
made up of polysaccharides also called starch
What examples of refined carbs
White bread, white pasta, cakes, biscuits
What are some examples of unrefined carbohydrates
Wholemeal, wholegrains, veg, pulses, quinoa
What is fibre
Indigestible plant material consisting of non starch polysaccharides
Where is fibre found
Plants, veg, grains and beans
What is the function of fibre
Provides no energy but aids food down the digestive tract
What is insoluble fibre
Found on the outer layer of plants. eg bran, rye, rice, fruit and wheat
What is soluble fibre
Found in the inner of plants e.g beans, barley, broccoli, oats, fruits
What is GI
A measure of how quickly a carbohydrate is converted to glucose in the body
What makes fats important
They are a major source of energy and help absorb vitamins
What are fats
Lipids solid at room temperature
What are oils
Lipids liquid at room temperature
What are fats made up of
Fatty acids and glycerol
What vitamins are fat soluble
ABEK
What are the main functions of lipids in the body
Form cell membrane make up some of CNS Synthesis of steroid hormones Vitamin storage Protects organs
What are some benefits of fatty acids
Help keep skin healthy and promote weight loss by getting rid of bad cholesterol
What are saturated fats
Fats where the chains are saturated with hydrogen bonds (no double bonds)
Are saturated fats usually solid or liquid at room temperature
Solid
What are animal sources of saturated fat
Dairy, beef, pork, lamb, chicken thighs, venison, duck,
What are non animal sources of saturated flat
Coconut oil, palm oil, cocoa oil
What are some good qualities of saturated fat
Enhance immune system
provide energy
enhances liver function
Coconut oil can be antimicrobial
Are unsaturated fats usually solid or liquid at room temperature
liquid
What are monounsaturated fats
The chain only contains 1 double bond
What are some benefits of monounsaturated fats
Can lower cholesterol and reduce fat in blood
What are some sources of monounsaturated fat
Nuts, seeds, lard, avocado, peanut oil, olive oil, rapeseed oil, beef dripping
What are polyunsaturated fats `
Chain contains more than 1 double bond
What are the 2 essential fatty acids which come from poly unsaturated fats
Omega 3 fatty acids and omega 6 fatty acids
What are some sources of omega 3 fatty acids
Oily fish, cod liver oil, flax oil, walnut oil, hemp oil, eggs
What are some sources of omega 6 fatty acids
Sunflower oil, soybean oil, corn oil, grapeseed oil, pumpkin seeds, sesame seeds,
What are Trans fats
Solid saturated fats which are formed from liquid unsaturated fats by a process called hydrogenation
What type of lipid is most linked with disease
Trans fats
What are sources of trans fats
Margarine, pastries, cakes, biscuits, box meals
What is cholesterol
A large lipid molecule produced in liver which cannot be used as an energy source
What is cholesterol essential for
Synthesis of vitamin D, Production of cell membranes and steroid hormones
How much cholesterol is the liver able to produce itself
75%-80%
What is used to carry cholesterol and other lipids around the body
Lipoproteins
What are the 3 types of lipoproteins
Very low density, low density, high density
What are very low lipoproteins
Made in liver and contain glycerol and try glycerides and transport triglycerides around the body
What are low density lipoproteins
Formed of low very low density lipoproteins once they have unloaded most of their triglycerides, Transport cholesterol to cells that need it. Cause an increase in blood cholesterol so can be called bad cholesterol
What are high density lipoproteins
Made in liver and transfer excess cholesterol back to liver therefor lowering blood cholesterol so can be called good cholesterol
What vitamins can be synthesised in the GI
B & K
What vitamins are fat soluble
ADEK
Function and sources of vitamin A
Bone building, Gastric juices, digestion, vision, protects against pollution
Butter, eggs, liver, seafood, cod liver oil
Function and source of vitamin D
Ca % P absorption, Bones and teeth, prevent cancer and MS
Butter, eggs, liver, seafood, cod liver oil
Function and sources of vitamin E
Blood circulation, tissue healing, cell structure, slows aging, antioxidant
Veg oils, butter, organ meat, whole grains, nuts and seeds, dark leafy greens
Structure and function of vitamin K
Bone Formation, blood clotting
Liver, eggs, butter, wholegrains, dark leafy greens
Source and function of vitamin B
nerves, Skin, eyes, hair, muscle tone, fatigue prevention, metabolism, cholesterol, fertility
Whole grains, fruit and veg, nuts, legumes, organ meats
Source and functions of vitamin C
Immune system, growth and repair, synthesis of capillary walls, lactation, adrenal gland, connective tissue.
Organ meats, fruit, Veg
What are 7 essential minerals
Calcium, Chloride, Magnesium, Phosphorus, Potassium, Sodium, sulphur
Function and source of Calcium
Bone growth, pH balance, muscle contraction
Dairy, soft boned fish, leafy greens
Function and source of chloride
pH balance regulation, fluid balance, protein and carb digestion
Salt, coconut flesh
Function and source of magnesium
Nerve transmission, Bone formation, metabolism of carbs, tooth enamel,
salt, fish, dairy, nuts
Function and source of Phosphorus
Bone and cell growth, cellular kidney
Animal produce, wholegrains, nuts and legumes
Function and source of potassium
Fluid balance, Cellular chemistry
Sea salt, nuts, veg
Function and source of Sodium
Fluid balance, cell fluid distribution, nerve transition
Salt, meat broths, zucchini
Function and source of Sulphur
Protects against infection, muscle cell structures, cartilage and skin, protects against radiation and pollution
Cruciferous veg, eggs, dairy
What is the purpose of antioxidants
Offset the effects of ageing, help protect cancer and heart disease. Prevent damage caused by oxygen based reactions
Where can antioxidants be found.
Vitamin C (Citrus fruits, green veg, peppers, potatoes, tomatoes) Vitamin E (Veg oils, egg yokes, almonds, whole grains, leafy veg) Zinc (Oysters, ginger, lamb, nuts, eggs, grains, selenium )
