Topic 1 - Nutrients Flashcards
What are the Macronutrients?
Protein
Carbohydrates
Fats
What are proteins made up of?
Amino Acids
Why are proteins important?
Essential amino acids cannot be made by the body so must come from the food we eat
What are High Biological Value proteins?
Foods that contain ALL of the essential amino acids
What are Low Biological Value proteins?
Proteins that lack the full amount (20) of amino acids, so must be paired using PROTEIN COMPLEMENTATION
3 Functions of Protein in the Body
Growth
Repair
Provide Energy
Body substances made from Proteins:
Hormones - growth and repair in body
Enzymes - break down food
Antibodies - fight off infection
HBV Main Sources
Meat, poultry, soya beans, pulses, seeds, fish, dairy (cheese, yogurt etc), quinoa,
LBV Main Sources
Lentils, beans, peas, cereals
Examples of Protein Complementation
Beans on Toast
Rice and Bean Salad
Lentil Soup
Effects of deficiency of protein
Lack of full development
Loss or hair
Unhealthy hair skin and nails
Kwashiorkor (extreme) - bloating belly and thin limbs
Effects of excess protein
Too much nitrogen in the body = affects liver
What is the composition of fats?
Glycerol + 3 Fatty Acids
What are the functions of FAT in the body?
To insulate
To provide energy
To give the body fat soluble vitamins (ADEK)
To protect bones and vital organs
4 types of Fat
Solid animal fats
Solid plant fats
Liquid animals fats oils
Liquid plant oils
Deficiency of Fat in the body
Loss of weight
Lack of insulation
Bruising easily
Lack of vitamins A,D,E,K
Effects of Excess Fat in the body / diet
Obesity
Functions of Carbohydrates in the Body
To give the body energy
To help the body get rid of waste products
What are the 2 main types of Carbohydrates in the diet?
Sugars
Complex Carbohydrates
What are the main sources of Carbohydrates?
Starch
Pectin
Dextrin
Dietary fibre
What are the effects of deficiencies of carbs in the diet?
Lack of Energy
Weight loss
Severe weakness
What are the effects of excess carbohydrates?
Fat stored in the body
Tooth decay
Fat Soluble Vitamins
A D E K
Main food sources of vitamin A
RETINOL
Dairy and leafy vegetables
Functions of Vitamin A
Anti oxidant
Keeps skin healthy
Helps child growth
Deficiency effects of Vitamin A
Improper growth
Weak eyesight
Skin and mucus membranes become weak
Function of Vitamin D
Keep bones strong and healthy
Deficiency effects of Vitamin D
Children : Rickets
Adults : Osteomalacia
Sources of Vitamin D
Sunlight
Calcium
Dairy
Oily Fish
Sources of Vitamin E
Oils
Nuts
Seeds
Plant foods
Functions of Vitamin E
Anti oxidant
Sources of Vitamin K
Liver
Cheese
Green Tea
Green leafy vegetables
Function of Vitamin K
Enables the blood to clot
Water Soluble Vitamins
B1 B2 B3 B9 B12
Minerals
Iron Sodium Fluoride Iodine Phosphorus Water
Function of Water in the body
Controls substances in blood
Keeps skin, hair and nails healthy
Removes waste products
Keeps body temperature normal
