diet and nutrients

carbohydrate food sources

rice, beans, pasta, potatoes, yam

what is starch in terms of function

storage

what is glycogen in terms of function

in stored in plants

fructose is a what type of sugar

fruit sugar

lactose is found in ….

milk

sucrose is found in …

table sugar

what is a balanced diet

a balanced diet is a diet that contains all the nutrients (carbohydrates, proteins, lipids, vitamins, minerals, dietary fibre, water) in the right proportions

what is the function of carbohydrates

to provide energy to all life processes

glucose function

the main respiratory substrate

where can protein be obtained from

eggs, milk products (e.g. cheese, yogurt), meat, fish, legumes, nuts, seeds, lentils, pulses, kidney beans

protein function

digested to form amino acids, which are used to make enzymes, haemoglobin and other proteins needed by cells

structural proteins function

collagen and keratin in hair, skin nails for muscle, for hormones (insulin), antibodies, plasma proteins, growth and repair

how are lipids obtained

raw fruits and vegetables

the use of lipids

long term energy store, fat deposited below the skin acts as an insulation to maintain body temperature, fat around organs such as the kidneys protect these organs from mechanical damage

vitamins and minerals …

cannot be produced by the body

vitamins and minerals quantities

this only require small quantities for correct functioning of the body

what does cooking food do to vitamins and minerals

cooking food destroyes the vitamins and minerals

vitamins A function

helps cells to grow, keeps skin healthy, helps to make light sensitive chemical in the retinal of the eye so one can see in poor light

vitamin a food source

liver, red and orange vegetables (e.g. eggs, butter, oil, fish)

vitamin a deficiency

night blindness, can't see in dim light

function of vitamin c

healthy skin, gut, teeth ; keeps lining of the blood vessels healthy

vitamin d function

strong teeth, helps bones absorb calcium and phosphorus

vitamin c obtained from ….

citrus fruits, greens, potatoes

vitamin d obtained from …

fish, liver, oils, cheese and milk ; made my skin in sunlight

vitamin d and paler skin of northern people

their pale skin is adapted to gather more light to produce more vitamin d

vitamin c deficiency

scurvy (bleeding of gums and wounds that do not heal properly)

vitamin d deficiency children

rickets in children (softening of bones creating the bowed leg effect), poor teeth

vitamin d deficiency adults

softening of bones

where to obtain vitamin b1

yeast extracts, cereals

uses of vitamin b1

helps with cell respiration

uses of vitamin b2

helps with cell respiration

uses of vitamin b3

helps with cell respiration

where to obtain vitamin b2

geen vegetables, greens, fish

where to obtain vitamin b3

liver, meat and fish

vitamin b1 deficiency

beriberi

vitamin b2 deficiency

poor growth, dry skin

vitamin b3 deficiency

pellagra (dry red skin, poor growth, digestive disorders)

calcium function

strong bones and teeth, involved in blood clotting and muscle contraction

how is calcium obtained

milk, eggs, fish, bread and cereals

calcium deficiency

rickets, poor teeth, softening bones in adults (osteomalacia)

iron function

needed to make haemoglobin (red pigment in red blood cells that help carry oxygen)

how is iron obtained

red meat, liver, kidney, eggs, leafy green vegetables (e.g. spinach)

iron deficiency

anaemia (reduction of number of red blood cells, person feels tired and short of breath)

function of phosphorus

making teeth and bones, forms part of DNA, cell membranes

where can phosphorus be found

most foods

phosphorus deficiency

decreased growth, poor teeth and bone development

magnesium function

making bones, found inside cells

where can magnesium be obtained from

green vegetables

magnesium deficiency

muscle cramps, tremors

use of sodium

found in body fluids, needed in nerve transmission

where is sodium obtained from

common salt, most foods

sodium deficiency

nausea, vomiting, fatigue, muscle cramps

chloride function

found in body fluids (e.g. blood)

where is chloride obtained from

common salt, most foods

chloride deficiency

nausea, vomiting, fatigue

water function

water is lost in sweating or excercise

where to obtain water

most food especially fruits

dietary fibre obtained

brown rice, whole grain wheat

dietary fibre fucntion

prevents constipation and bowel cancer