Nutrition, Cooking Methods, and Fluid Balance

Comprehensive vocabulary flashcards covering the functions, dietary sources, deficiencies, and toxicity symptoms of vitamins and minerals, along with cooking techniques, nutrient retention, and hydration physiology.

Vitamin B3 (Niacin)

A water-soluble vitamin essential for growth, development, the nervous system, and raising HDL; found in organ meats, poultry, fish, milk, and eggs. Deficiency causes pellagra (characterized by a dark rash, bright red tongue, and diarrhea), while excess causes flushing, vomiting, and diarrhea.

Vitamin B6

A vitamin that plays a critical role in protein metabolism and red blood cell formation; found in turkey, grass-fed beef, and pistachios. Deficiency leads to dermatitis, a swollen tongue, and a weakened immune system; excess causes sun sensitivity, poor coordination, and fatigue.

Vitamin B9 (Folate)

A vitamin required for the formation of blood cells and the prevention of neural tube defects; sourced from dark green leafy vegetables, eggs, and organ meats. Deficiency causes anemia and neural tube defects; excess is eliminated through urination.

Vitamin B12

A vitamin essential for normal blood health and maintaining vessel walls; found in fish, eggs, dairy, and milk. Deficiency leads to nerve damage, depression, fatigue, and anemia; excess can lead to headaches, nausea, and vomiting.

Vitamin C

A water-soluble nutrient vital for the health of teeth, gums, and blood vessels; abundant in potatoes, citrus fruits like oranges, and peppers. Deficiency leads to scurvy; excess is excreted in urine but may trigger diarrhea, nausea, and vomiting.

Vitamin D

A nutrient required for calcium absorption and normal immune and nerve function; found in fatty fish, egg yolk, and margarine. Deficiency causes rickets, soft bendable bones, fatigue, and a weakened immune system; excessive amounts lead to constipation and kidney stones.

Vitamin E

A fat-soluble antioxidant that protects fats in the body; found in vegetable oils, margarine, and egg yolk. Deficiency results in nerve damage, numbness, and vision impairment; excessive intake causes blood thinning and hemorrhagic stroke.

Vitamin K

A nutrient necessary for normal blood clotting; found in spinach, broccoli, liver, and vegetable oil. Deficiency leads to nosebleeds, anemia, and bleeding gums; toxicity from excess causes jaundice and yellow skin.

Iron

A trace mineral that combines with protein to produce hemoglobin; sourced from liver, organ meat, red meat, and dark green leafy vegetables. Too little causes anemia, fatigue, and light-headedness; too much leads to nausea, vomiting, and abdominal pain.

Calcium

A major mineral crucial for bone and tooth structure and nerve and muscle function; supplied by canned fish with bones, dairy, and dark green leafy vegetables. Deficiency causes osteoporosis, brittle bones, and improper bone development; excess produces appetite loss, thirst, nausea, and kidney stones.

Magnesium

A major mineral essential for muscle function; found in almonds, cashews, and spinach. Inadequate intake causes muscle cramps, whereas excess causes nausea, vomiting, and diarrhea.

Potassium

An electrolyte regulating muscle contraction and fluid balance; sourced from bananas, melons, and oranges. Deficiency depletes calcium, raises blood pressure, and causes kidney stones; excess causes chest pain, diarrhea, numbness, and vomiting.

Fluoride

A mineral essential for the prevention of tooth decay; primarily sourced from treated water and toothpaste.

Zinc

A trace mineral involved in energy metabolism, wound healing, and blood maintenance; found in dairy, eggs, meat, and shellfish. Deficiency slows growth and healing; excess can interfere with antibiotic absorption.

Chloride

An electrolyte responsible for maintaining fluid balance; found in seaweed, tomatoes, and table salt. Deficiency causes muscle cramping, while excess leads to vomiting.

Sodium

An electrolyte responsible for bodily fluid balance; found in table salt and processed foods. Excessive intake raises blood pressure and increases thirst.

Phosphorus

A major mineral essential for the health of bones and teeth; found in dairy, meat, legumes, nuts, and lentils. Deficiency causes rickets, whereas excessive consumption leads to muscle cramps, bone pain, and rash.

Iodine

A trace mineral required for proper thyroid function; found in seaweed, iodized salt, and seafood. Inadequate levels lead to an enlarged thyroid (goiter), while excess decreases thyroid function.

Selenium

A trace mineral and antioxidant supporting thyroid function; found in liver, pork, fish, and eggs. Deficiency leads to anemia; excessive amounts cause nail loss, muscle loss, and fatigue.

Nutrient Retention

The preservation of vitamins and minerals during food handling and preparation. Nutrients are destroyed by oxygen (Vitamins A, C, E), light (Vitamin C, riboflavin/B2), and heat. Retention is improved by keeping the skin on, cutting into large pieces, and steaming or microwaving instead of boiling.

Enzymatic Browning

The chemical process where fruits such as apples, pears, bananas, and avocados turn brown and soften upon exposure to air, caused by an enzyme reacting with oxygen and iron. It is prevented by cutting just before serving, submersion in water, adding citric acid (like lemon juice), or blanching/cooking.

Moist-Heat Cooking

Methods that use a liquid such as water, stock, or steam at temperatures between $70^\circ\text{C}$ and $120^\circ\text{C}$. Steam transfers more heat at equivalent temperatures, cooking food faster and reducing nutrient loss.

Steaming

A moist-heat cooking method conducted at approximately $100^\circ\text{C}$ in steam, where food is kept completely separated from the cooking liquid using a steaming basket.

Microwave Cooking

A cooking method utilizing electromagnetic waves with or without a small amount of liquid; it is ideally suited for reheating food and can only brown or crisp foods when combined with a dry-heat method such as grilling.

Dry-Heat Cooking

Cooking methods where heat is transferred through air or fat at temperatures between $120^\circ\text{C}$ and $150^\circ\text{C}$, suited for protein-rich foods like meat, fish, and seafood to achieve browning and crusting.

Roasting

A dry-heat cooking method involving browning on the stovetop or in the oven, with or without added fat, at temperatures between $140^\circ\text{C}$ and $200^\circ\text{C}$.

Fry Cooking

Stovetop dry-heat methods including stir-frying and sautéing that brown food in hot oil at temperatures between $140^\circ\text{C}$ and $190^\circ\text{C}$. This preserves vitamins and minerals better than boiling or steaming but adds fat and energy.

Bioavailability

The degree and rate at which nutrients and minerals are absorbed into the body, which can be affected by competition and interactions between different minerals during digestion.

Major Minerals

Essential mineral nutrients needed by the human body in large quantities, comprising calcium, phosphorus, magnesium, and sulfur.

Trace Minerals

Essential minerals required by the body only in small amounts, including iron, copper, zinc, iodine, and selenium.

Electrolytes

A category of minerals including potassium, sodium, and chloride that work collectively to regulate and maintain the body's fluid balance.

Phytochemicals

Plant-derived compounds responsible for the colour, flavour, and odour of plants, offering protective health benefits such as reducing inflammation, speeding healing, preventing infection, and curbing cancer.

Water

The most essential nutrient found in every body cell; it provides $0$ calories but is vital for life by regulating body temperature, transporting nutrients, removing waste, lubricating joints, maintaining blood volume, and providing a medium for chemical reactions.

Dehydration

A condition occurring when the body loses more fluid than it takes in, marked by thirst, dry mouth, darker urine, fatigue, headaches, dizziness, reduced physical performance, and impaired concentration.