A.2.2.1 Macronutrients

  1. What is food important for?

Food is required because every organism needs to keep taking it in and breaking it down to resupply itself with the materials it needs to survive and provide energy.

  1. What is the relationship between nutritional requirements and health?

The food we consume has a specific nutritional value, which we follow as our body requires particular requirements to maintain itself and remain functioning. The nutrients that they provide are important continuing factors because they result in influencing our growth, development, functional abilities and health

  1. What do we mean by the terms undernourishment, malnutrition, and over-nutrition and how can these affect health?

  • Undernourishment: not receiving enough food to continue

  • Malnutrition: an unbalanced diet and not eating enough of a quantity of food

  • Over-nutrition: the intake of nutrients is oversupplied

Micro and Macronutrients

 

Type

Source

Function

RDA

Forms of:

Macro

Carbohydrates (mono/polysaccharides)

Cereals, sweeteners, root crops, pulses, vegetables, fruit, dairy products

Fuel, energy storage, cell membrane, DNA, RNA

55-75%

Monosaccharides, Disaccharides, Oligosaccharides, Polysaccharides

 

Fat (lipids)

Meat, milk, dairy, products, eggs, fish oil, vegetable seeds, nuts, vegetable oil

Fuel, energy storage, cell membrane, hormones, the precursor of bile acid

15-30%

Saturated Fatty Acids, Unsaturated Fatty Acids, Monounsaturated Fatty Acids, Polyunsaturated fatty acids, Omega 3 Fatty Acids, Omega 6 Fatty Acids

 

Protein (amino acids)

Meat, fish, milk, dairy products, eggs, pulses, cereals

Structure, transport, communication, enzymes, protection, fuel

10-15%

Essential Amino Acids – isoleucine, leucine lysine, methionine, phenylalanine, threonine, tryptophan, valine.

 

Water (H2o)

Beverages, fruits, vegetables

Biochemical reactions, transport, communication, enzymes, protection, fuel

-

 

Micro

Vitamins

Fruits, vegetables, fatty fish (such as salmon, and mackerel) fish oil, liver, meat

Energy releases macronutrients, metabolism, bone and blood health, immune function, and eyesight.

-

C, B, E, D, A, K.

 

Minerals / Trace Elements

Meat, fish, milk, dairy products, salt, cereals, fruits, vegetables, water

Mineralization, of bones and teeth, blood oxygen transport, muscle function, maintenance of acid-base balance, cellular fluid balance

-

Calcium, Magnesium, Chloride, Sodium, Potassium, Phosphorus,

What are the energy content values per 100g?

  • Carbohydrates: 1760kJ

  • Lipids: 4000kJ

  • Protein: 1720kJ

Adipose tissue is a type of connective tissue in the body that stores fat. It plays a crucial role in energy storage, insulation and protection. Found under the skin, bone marrow or around internal organs

Lipids

There are two types of fats:

  • Saturated

  • Unsaturated

1. Saturated Fats

  • Only single bonds between the carbon atoms

  • Saturated with hydrogen

  • Bad fats = lead to heart diseases

  • Solid at room temp

  • Found in animal fats and tropical oils

2. Unstarurated Fats

  • Missign hydrogen results in double bonds between carbon

  • Liquid at room temperature

  • Good fats reduce the number of LDL (cholesterol)

  • Plant-based Fats

Trans Fats

Man-made fats in a lab we take hydrogen out whilst maintaining the chains straight which will increase the shelf life of foods.

They are worse than saturated fats even though they are a type of unsaturated fat

Amino Acids

Function: growth, maintenance, repair of tissues, making enzymes, hormones and antibodies

It is made up of C, H, O and Nitrogen

Its functions can be broken into 4 groups:

  • Structural

    • Support and shape for the body

    • Muscles, bones and skin

  • Protective

    • Defend agasint threats

    • Antibodies: fight infections

    • Mucus: traps pathogens

  • Transport

    • help in carrying substances and sending signals

    • Examples are plasma proteins, hormones, receptors and neurotransmitters

  • Enzymatic

    • Speed up chemical reactions in the body

There are two types of amino acids

  • Essential

  • Non-essential

1. Essential

  • You must have these to live

  • There are 9

  • Cannot be synthesized by the body

  • Obtained through diet


2. Non-Essential

  • It is important for building proteins but not essential in your everyday diet

  • 11 main non-essential amino acids

  • Can be synthesized by the body

  • 8 are conditional meaning the body is not capable of producing enough of them when presented with stress or illness