Nutrients

What are essential nutrients and why are they vital for the body?

Essential nutrients are substances the body cannot synthesize on its own and thus must be obtained through diet. They are crucial for various bodily functions and include:

• Water

• Macronutrients (Carbohydrates, Proteins, Fats)

• Micronutrients (Vitamins, Minerals)

Identify the primary function of carbohydrates in the body and list their two main classifications.

The primary function of carbohydrates is to provide relatively quick energy for the body, serving as the body's main source of fuel, especially when quick energy is needed.

Classifications:

1. Simple carbohydrates

2. Complex carbohydrates

Describe simple carbohydrates, explaining how the body utilizes them and providing three examples.

Simple carbohydrates are sugars that the body breaks down and utilizes very quickly for fuel due to their simple molecular structure.

Examples:

• Fructose (found in fruit)

• Sucrose (table sugar)

• White Bread

• Cereal

Explain complex carbohydrates, detailing their energy release, main types, and providing three dietary examples.

Complex carbohydrates take longer for the body to break down, providing sustained energy over time for various functions, including digestion.

Two main types:

1. Starches

2. Fiber

Examples:

• Sweet Potatoes

• Wheat Bread

• Brown Rice

Define fiber, identify its indigestible nature, its main function in the digestive system, a significant health benefit, and three food examples.

Fiber is an indigestible complex carbohydrate.

Function:

• Its primary role is to help move waste through the digestive system, promoting bowel regularity.

Health Benefit:

• Helps to reduce the risk of heart disease.

Examples:

• Brown rice

• Sweet potatoes

• Oatmeal

What are the key functions of protein in the body, and what are its fundamental building blocks?

Protein serves several vital functions in the body:

• Builds and maintains muscles and tissues.
• Essential for making hormones.
• Crucial for repairing muscle damage, especially after physical exertion.

Its fundamental building blocks are Amino Acids.

Differentiate between essential and non-essential amino acids, including the number of each type and their dietary requirements.

Amino acids are the fundamental building blocks of proteins, categorized as follows:

• Essential Amino Acids:

  • There are 9 essential amino acids.

  • The human body cannot synthesize these on its own.

  • They must be obtained through diet or supplementation to prevent impaired protein synthesis and various bodily dysfunctions.

• Non-Essential Amino Acids:

  • There are 11 non-essential amino acids.

  • The human body can synthesize these from other compounds already present.

  • They do not necessarily need to be acquired directly through diet.

List the primary functions of dietary fat in the body and name the three main types of fat discussed.

Fats are essential for:

• Insulation: Helps keep the body warm.

• Energy Storage: Provides energy over a long period of time.

• Vitamin Absorption: Aids the body in absorbing fat-soluble vitamins (Vitamins A, D, and E).

Three main types of fat:

1. Saturated fat

2. Unsaturated fat

3. Trans fatty acids

Describe saturated fat, its physical state at room temperature, its health implications, and three food examples.

Saturated fat is typically solid at room temperature.

Health Implications:

• Often referred to as 'bad' fat because it can become solid in arteries.
• Strongly associated with a high risk of heart disease.

Examples:

• Fatty cuts of meat
• Cakes
• Cheese

Describe unsaturated fats, their physical state at room temperature, their general health classification, and four food examples.

Unsaturated fats are typically liquid at room temperature.

Health Classification:

• Generally considered 'good' fats due to their beneficial effects on heart health.

Examples:

• Avocados

• Olive oil

• Seeds

• Salmon

Explain trans fatty acids, how they are created, their impact on health, and two examples of foods where they are commonly found.

Trans fatty acids are highly processed fats, often engineered in labs.

Creation:

• They are created by adding hydrogen atoms to unsaturated fats, a process known as hydrogenation.

Health Impact:

• Significantly increase the risk of heart disease.

Examples:

• Fried food

• Frozen food (many types)

What are minerals? List their key functions, how the body obtains them, the typical required amount, and four examples.

Minerals are essential micronutrients that the body CANNOT produce naturally and must be obtained through diet.

Key Functions:

• Help with various body processes such as bone creation, blood formation, and muscle contraction (e.g., potassium helps prevent cramps).

Required Amount:

• The body only needs trace amounts of minerals, but a non-diversified diet can easily lead to deficiencies.

Examples:

• Iron

• Calcium

• Magnesium

• Potassium

State the general functions of vitamins in human physiological processes.

Vitamins are organic micronutrients that play crucial roles in various human physiological processes, including:

• Energy metabolism

• Immune system support

• Development of strong bones

• Proper functioning of the heart and lungs

Detail the critical functions of Vitamin A in the body and identify its key dietary sources.

• Vision

• Immune System

• Growth and Cell Differentiation

• Skin Health

• Antioxidant Activity: Protects cells from damage by free radicals.

List the main roles of Vitamin C in the body.

• The formation of blood vessels

• Synthesis of cartilage

• Development of muscle tissue

• Production of collagen, a vital structural protein

What are the primary functions of Vitamin D in the human body?

• Building and maintaining strong bones.

• Facilitating the absorption of calcium, which is essential for bone health.