Principles of nutrition (MUST LEARN) Flashcards
What is a macro nutrient
Carbohydrates, protein and fat
Needed in large amounts
Measured in grams
What is a micro nutrient
Vitamins, minerals and trace elements
Needed in small amounts
Measured in milligrams and micrograms
What is the role of protein in the body
Growth
Repair
Maintenance of muscles and cells
Needed to produce body chemicals eg enzymes and hormones
What is the role of carbohydrate in the body
Starch for stored energy
Sugar for instant energy
What is the role of fat in the body
Energy
Warmth
Protection of vital organs
Source of fat soluble vitamins A, D, E, K
What is the role of vitamin A in the body
Healthy immune system
Helps us to see in dim light
What is the role of vitamin B1 B2 B3 (thiamine, riboflavin, niacin)
Energy release
Healthy nervous system
What is the role of vitamin B9 in the body
Healthy red blood cells
Prevents spina bifida
What is the role of vitamin B12 in the body
Healthy red blood cells
Energy release
What is the role of vitamin C in the body
Fights infection and heals wounds
What is the role of vitamin D in the body
Healthy bones and teeth
What is the role of calcium in the body
Bone formation
Energy release
What is the role of iron in the body
Healthy red blood cells
What is the role of Potassium in the body
Controlling body fluids
Heart function
What is the role of magnesium in the body
Energy release
Bone health
What is the role of iodine in the body
Hormone in the thyroid
What is the role of fluoride in the body
Prevents tooth decay
9 examples of HBV proteins
Fish Chicken Eggs Milk Cheese Quinoa Quorn Soya Tofu
4 examples of LBV proteins
Seeds
Nuts
Lentils
Beans
How much protein do you need through your life
Amount increases as you grow until your an adult where it stays the same
Over 50 you need slightly less as you wont grow
Consequences of protein deficiency
Wastage and shrinkage of muscle
Oedema
Anaemia
Kwashiorkor (enlarged tummy, brittle hair, failure to grow)
What LBV proteins can you combine to provide adequate amounts of amino acids
Lentils + rice
Beans + rice
Houmous + pitta
Role of water in the body
regulate body temperature, lubricate joints, maintain blood volume, flush toxins from the body, and transport nutrients inside the body
Role of fibre in the body
To keep bowels healthy, absorbs water in the gut
Prevent constipation, haemorrhoids
