Nutritional Fundamentals Flashcards

A comprehensive set of vocabulary flashcards covering the roles, types, and sources of proteins, fats, vitamins, minerals, carbohydrates, water, fiber, and antioxidants.

Proteins

The construction workers of the body that build muscles, hair, and enzymes used in every single cell.

Amino acids

The building blocks of protein; the body uses $20$ different types to rearrange into whatever it needs.

Essential amino acids

The $9$ amino acids that the body cannot make itself and must be consumed through diet.

Hemoglobin

A specific protein that helps transport oxygen throughout the blood.

Complete protein sources

Food sources like meat, fish, eggs, and dairy that contain all $9$ essential amino acids.

Fats

Concentrated energy sources that pack more than double the calories per gram compared to carbohydrates or protein.

Cell membranes

Structures formed by fats that act like bouncers to decide what enters or is kicked out of a cell.

Fat soluble vitamins

Vitamins $A$, $D$, $E$, and $K$, which require fat to be absorbed into the bloodstream.

Trans fats

Less healthy fats found in processed foods, fried fast food, and commercially baked goods.

Vitamin A

An essential vitamin that keeps vision sharp and supports the immune system, found in carrots and liver.

Vitamin D

The sunshine vitamin that helps the body absorb calcium to keep bones from turning into chalk.

Vitamin E

An antioxidant bodyguard found in almonds and vegetable oils that protects cells from damage.

Vitamin K

A vitamin abundant in kale, broccoli, and Brussels sprouts that helps the blood clot.

B vitamins

A group of $8$ vitamins that convert food into energy, make red blood cells, and support brain function.

Vitamin C

A vitamin that boosts immunity, heals wounds, and helps make collagen for the skin.

Major minerals

A category of minerals needed by the body including calcium, phosphorus, magnesium, sodium, potassium, and chloride.

Trace minerals

Minerals needed in tiny amounts, such as iron, zinc, and iodine.

Magnesium

A mineral that helps over $300$ enzyme reactions happen, including helping muscles relax after contracting.

Iron

A mineral that carries oxygen in the blood; a deficiency causes tiredness and paleness.

Iodine

A mineral used to make thyroid hormones that control the body's metabolism.

Glucose

The energy currency of the cells produced when the body breaks down carbohydrates like pasta, bread, and rice.

Glycogen

The form in which muscles store extra carbohydrates as a battery pack for physical activity.

Simple carbohydrates

Carbs that provide a fast hit of energy, such as those from candy, honey, and soda.

Complex carbohydrates

Carbohydrates from whole grains and legumes that release energy slowly.

Water

A critical substance that makes up roughly $60\%$ of the body, regulating temperature through sweating and lubricating joints.

Soluble fiber

Fiber that dissolves in water to form a gel in the stomach, slowing digestion and helping lower cholesterol.

Insoluble fiber

Roughage from whole wheat and fruit skins that adds bulk to stool and keeps the intestines moving.

Free radicals

Unstable molecules that damage cells through oxidative stress, increasing with factors like pollution and smoking.

Antioxidants

Compounds like vitamins $C$ and $E$ that neutralize free radicals by donating electrons to prevent cellular damage.

Glutathione

An antioxidant that the body produces internally to provide defense against cellular damage.