NTURITION AND HEALTH UNIT TEST REVIEW

• NAME SIX NUTRIENTS WITH EXAMPLES

  carbohydrayes ( e.g, sugar, starch, fibre)

  proteins ( e.g, fish, beans, tofu)

  Fats (e.g, butter, oil, avocado)

  vitamins ( e.g, vitamin C, vitamin D , vitamin E)

  Minerals (e.g, Iron, Sodium, Iodine, zinc)

  Water ( e.g, watermelon, orange, peach, apples)
• NAME THE ROLES OF THE NUTRIENTS, FOR EXAMPLE MINERALS

  Calcium builds bones and teeth

  Iron needed for oxygen transfer in the blood stream

  sodium helps control blood pressure

  Idoine is part of thyroid hormones that help control metabolism
• ROLES OF VITAMINS

  Vitamin B1 helps release energy from carbohydrates in food

  Vitamin B2 helps keep tongue, lips, skin and eyes healthy

  Vitamin B3 Keeps nervous system healthy, It also aids in digestion

  Vitamin C Boosts immune system, also helps keep gums healthy, helps keep gums healthy, helps form and repair bones, blood and tissues

  Folic acid OR vitamin B9 helps in the formation of red blood cell

  vitamin A helps prevent night blindness and also helps with vision

  vitamin D helps absorb calcium to build strong bones and teeth

  Vitamin K helps blood to clot
• THE SIX ROLES OF PROTEINS

  Enzymes help promote body processes such as digestion and absorption of nutrients

  Hormones act like messengers to the rest of the body

  Antibodies help fight infection within the body

  Structual proteins make up cartilage, skin, hair, and nails

  contractile proteins make up the skeletal muscles

  Blood proteins make up hemoglobin and albumin
• CARBOHYDRATES


  Starch and sugars are our primary source of dietary energy

  Fibre is a type of carbohydrate that cannot be fully digested by our bodies
• Macronutrients

  • Carbohydrates
  • Fats
  • Proteins
• Monosaccharides Examples

  Glucose, fructose
• Monosaccharide sources

  • Fruits, and vegetables
• Monosaccharide deficiencies/toxicities

  Deficiencies are rare, but excessive intake of fructose can contribute to obesity and metabolic issues
• Disaccharides Examples

  Sucrose, lactose, maltose
• Disaccharide sources


  • (sucrose) in Table sugar , (lactose)in milk and dairy products , (maltose) in barley
• Disaccharide deficiencies/toxicities

  Lactose intolerance can lead to digestive issues and discomfort. Excessive intake of added sugars can contribute to weight gain and dental problems
• Polysaccharides - Starch sources

  Grains (rice, wheat, corn), potatoes, legumes
• Starch deficiencies/toxicities

  Starch deficiency is rare, but excessive intake of refined starches can contribute to weight gain and chronic diseases
• Polysaccharides - fibre sources

  fruits, vegetables, nuts, beans, whole grains
• Fiber deficiencies/toxicities

  Insufficient fiber intake can lead to constipation and increased risk of certain diseases. Excessive fiber intake without sufficient fluid can cause digestive discomfort
• Monounsaturated fats Sources

  Olive oil, avocado, nuts (almonds, cashews), seeds
• Monounsaturated fat deficiencies/toxicities

  Deficiencies are rare. Excessive intake can contribute to weight gain and obesity if calorie intake exceeds requirements
• Polyunsaturated fats

  Fatty fish (salmon), vegetable oils such as corn soybean, safflower
• Polyunsaturated fat deficiencies/toxicities

  Lowers LDL cholesterol and raises HDL cholesterol
• Saturated fats

  Animal foods, meat poultry, whole milk products, butter, cheese
• Saturated fat deficiencies/toxicities

  Excessive intake can raise LDL cholesterol levels and increase the risk of heart disease
• Cholesterol

  Animal-based foods (meat, eggs, dairy products)
• Cholesterol deficiencies/toxicities

  The human body can synthesize cholesterol, so deficiencies are rare. Excessive intake of dietary cholesterol can raise LDL cholesterol levels and increase the risk of heart disease
• Complete proteins

  Meat, poultry, fish, eggs, dairy products, soy products
• Complete protein deficiencies/toxicities

  Inadequate protein intake can lead to muscle wasting, impaired growth, and compromised immune function
• Partially complete proteins

  Grains (wheat, rice), legumes, nuts, seeds
• Incomplete proteins


  Fruits, vegetables
• Protein complementing

  Combining plant-based protein sources (e.g., rice and beans) to obtain all essential amino acids
• Partially complete and incomplete protein deficiencies/toxicities

  Inadequate protein intake can lead to the same consequences as with complete proteins. Excessive protein intake can strain the kidneys and may contribute to kidney disease in individuals with pre-existing conditions
• Micronutrients

  • Iron
  • Iodine
  • Zinc
  • Selenium
  • Fluoride
• Iron


  Sources: Red meat, poultry, fish, legumes, fortified cereals

  Deficiencies: Iron deficiency anemia, fatigue, impaired cognitive function. Excessive iron intake can lead to iron overload, which can damage organs.
• Iodine


  Sources: Seafood, iodized salt, dairy products

  Deficiencies: Iodine deficiency can result in thyroid disorders, goiter, and impaired cognitive development. Excessive iodine intake can also disrupt thyroid function.
• Zinc

  Sources: Meat, shellfish, legumes, nuts, seeds

  Deficiencies: Zinc deficiency can impair growth, weaken the immune system, and result in delayed wound healing. Excessive zinc intake can interfere with copper absorption and cause gastrointestinal issues.
• Selenium

  Sources: Brazil nuts, seafood, meat, whole grains

  Deficiencies: Selenium deficiency can contribute to thyroid dysfunction, weakened immune function, and increased risk of certain cancers. Excessive selenium intake can result in selenosis, which can cause hair and nail loss, digestive issues, and neurological problems.
• Fluoride


  Sources: Fluoridated water, fish, tea

  Deficiencies: Inadequate fluoride intake can increase the risk of dental cavities. Excessive fluoride intake can lead to dental fluorosis, causing staining and pitting of teeth.
• Macronutrients

  • Calcium
  • Phosphorus
  • Magnesium
  • Potassium
  • Sodium
• Calcium


  Sources: Dairy products, leafy greens, fortified plant-based milk, tofu

  Deficiencies: Inadequate calcium intake can contribute to weakened bones and increased risk of osteoporosis. Excessive calcium intake can lead to kidney stones and interfere with the absorption of other minerals.
• Phosphorus


  Sources: Dairy products, meat, fish, legumes, whole grains

  Deficiencies: Phosphorus deficiency is rare in a balanced diet. Excessive phosphorus intake can disrupt calcium balance, leading to weakened bones and increased risk of heart disease.
• Magnesium

  Sources: Nuts, seeds, legumes, leafy greens, whole grains

  Deficiencies: Magnesium deficiency can contribute to muscle cramps, weakness, and impaired bone health. Excessive magnesium intake from food sources is unlikely to cause toxicity, but supplements can lead to diarrhea and gastrointestinal issues.