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This set of flashcards covers important vocabulary related to food, nutrition, and health, focusing on macronutrients, micronutrients, and their roles in the body.
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Proteins
Macronutrients needed for growth, repair, and maintenance, composed of amino acids.
Essential Amino Acids
Amino acids that must be obtained from the diet because the body cannot synthesize them.
Non-Essential Amino Acids
Amino acids that the body can synthesize on its own.
High Biological Value Proteins (HBV)
Proteins that contain all essential amino acids, primarily sourced from animals.
Low Biological Value Proteins (LBV)
Proteins that lack one or more essential amino acids, primarily sourced from plants.
Protein Complementation
Combining different LBV protein sources to provide all essential amino acids.
Dietary Reference Values
Estimates of daily nutrient intake necessary for individuals.
Kwashiorkor
A severe protein deficiency disease characterized by edema and swelling.
Mycoprotein
A protein alternative made from fungus, used in meat substitutes.
Tofu
A protein-rich food made from curdled soya milk, available in different textures.
Saturated Fats
Fats that are generally solid at room temperature and linked to health issues.
Unsaturated Fats
Fats that are generally liquid at room temperature and considered healthier.
Triglycerides
Fats composed of glycerol and fatty acids.
Glycaemic Index (GI)
A ranking of carbohydrates based on their effect on blood sugar levels.
Simple Carbohydrates
Carbohydrates that are quickly digested, leading to a rapid rise in blood sugar.
Complex Carbohydrates
Carbohydrates that take longer to digest, providing a gradual energy release.
Water-Soluble Vitamins
Vitamins that dissolve in water and need to be consumed daily, such as vitamin C.
Fat-Soluble Vitamins
Vitamins that are stored in body fat and do not need to be consumed daily.
Antioxidants
Substances that may prevent cell damage and boost health, such as vitamins A, C, and E.
Calcium
A mineral essential for strong bones and teeth, and necessary for blood clotting.
Iron
A mineral required for hemoglobin production in red blood cells.
Phosphorus
A mineral necessary for healthy bones and teeth.
Fluoride
A trace element that strengthens teeth and prevents tooth decay.
Iodine
A trace element necessary for making hormones in the body.
Fibre
A type of carbohydrate that aids digestion and prevents constipation.
Dehydration
A condition resulting from inadequate water intake, affecting bodily functions.
Symptoms of Protein Deficiency
Growth issues, weakened immune system, poor skin, hair, and nails.
Sources of Protein
Meat, fish, dairy products, nuts, seeds, beans, and soya.
Functions of Fats
Provide energy, absorb fat-soluble vitamins, and protect organs.
Excess Protein Effects
Can strain kidneys and liver and result in dehydration.
Deficiency of Fat Effects
Can lead to vitamin deficiencies, weight loss, and poor insulation.
Excess Carbohydrate Effects
Can lead to fat conversion, obesity, and increased blood sugar levels.
Water Needs
Around 2 liters per day, more if exercising or in hot conditions.
Vitamins A, D, E, K
Vitamin A is essential for vision, immune function, and skin health. Vitamin D is vital for calcium absorption and bone health, contributing to overall skeletal integrity. Vitamin E acts as an antioxidant, protecting cells from oxidative damage, while Vitamin K is critical for blood clotting and bone metabolism.
Vitamin C
A water-soluble vitamin important for immune function and skin health.
Dietary Fibre Benefits
Supports digestion, prevents constipation, may reduce colon cancer risk.
Function of Vitamin D
Aids calcium absorption, essential for bone health.
Vitamin B Group
Water-soluble vitamins necessary for energy release and overall metabolic function.
Recommended Daily Vitamin Intake
Specific amounts of vitamins recommended for health maintenance.
Problems from Too Much Iron
Toxicity causes stomach pain, nausea, constipation, and can be fatal.
Functions of Water
Controls temperature, eliminates waste, aids digestion, and circulates nutrients.
Health Issues from Fibre Deficiency
Constipation, high blood pressure, and colon cancer risk.
Obesity Causes
Excess fat resulting from high calorie intake, particularly from carbohydrates.
Signs of Dehydration
Dizziness, slower reactions, and thickened blood leading to lethargy.
Empty Calories
Calories from added sugars that provide energy but lack nutritional value.