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Learn the nutrients
Health & HD
| Question | Answer |
|---|---|
| Protein | Macronutrient made from amino acids that is necessary for the growth, maintenance and repair of body tissue |
| Amino Acid | Building blocks from which proteins are made and that can be classified as essential or nonessential |
| Complete Protein | Protein foods that come mainly from animal sources that contain all the essential amino acids needed by the body to support life |
| Antioxidants: | Substances that prevent or reduce damage to the body by free radicals |
| Carbohydrate | Macronutrient made from monosaccharides which is the body’s most important source of energy |
| Carcinogen | Substance that causes cancer |
| Cholesterol | Waxy substance essential to making cell membranes, some hormones, vitamin D and bile |
| Dissacharide | Carbohydrate made from a double unit of sugar, for example sucrose |
| Energy-dense | Foods that are high in energy, usually because of their high fat and sugar content |
| Fat | Macronutrient made from fatty or oily compounds that is insoluble in water and is necessary to provide and store energy in the body |
| Fibre | Complex carbohydrate found in plants that remains mostly undigested as it travels through the digestive tract |
| Fat-soluble vitamins | Vitamins A, D, E and K that are found in fatty and oily foods and can be stored in the body |
| Free radicals | Substances produced by the body when oxygen is metabolised, which cause a build-up of cholesterol deposits in the arteries and damage cells, accelerating the ageing process |
| Glucose | Carbohydrate, made from a single unit of sugar, which provides the main source of energy in the body; also known as ‘blood sugar’ or ‘blood glucose’ |
| Glycaemic Index (GI) | Index that ranks a food containing carbohydrate by the speed at which the food raises blood glucose once eaten |
| High GI foods | Foods that contain carbohydrates that are digested quickly and release their glucose over a short period of time |
| High-density lipoproteins (HDL) | Protein carriers that collect cholesterol from the tissues and blood and are linked to a healthy cardiovascular system |
| Insoluble fibre | Type of fibre that is found in plant cell walls and does not dissolve in water but can bind with water |
| Insulin | Hormone produced by the pancreas that stimulates cells to absorb glucose for use in energy production |
| Legumes | Plants with pods such as peas, green beans, broad beans, chickpeas, kidney beans, navy beans and lentils; also called pulses |
| Low GI foods | Foods that contain carbohydrates that are digested and absorbed slowly into the body and release their glucose over a relatively long period of time |
| Low-density lipoproteins (LDL) | Protein carriers that transport cholesterol to the tissues and deposit any excess in the arteries, which is a risk factor for cardiovascular disease |
| Macronutrient | Nutrient that is needed by the body in relatively large amounts and whose intake can be measured in grams required per day |
| Micronutrient | Nutrient that is required by the body in small amounts and whose intake can be measured in milligrams and micrograms per day |
| Minerals | Inorganic compounds needed, in small amounts, for the health, growth and optimal functioning of many parts of the body |
| Monosaccharide | Single unit of sugar from which carbohydrates are built, for example glucose |
| Monounsaturated fats | Fats with one double bond in their structure, usually liquid at room temperature, eg Olive Oil |
| Non-essential amino acids | Amino acids that can be made by the body from essential amino acids |
| Nutrient | Chemical found in food that enables the body to function by providing materials for energy production, building, maintaining and repairing body tissue, regulating body processes and preventing disease |
| Polysaccharide | Large complex carbohydrate made from many sugar units, for example starch |
| Polyunsaturated fat | Fats with two or more double bonds in their chemical structure; includes essential fatty acids omega 3 and omega 6 |
| Saturated fats | Fats that do not contain double bonds in their chemical structure and are usually semisolid to solid at room temperature; known as ‘bad’ fats, because they are associated with many chronic diseases |
| Soluble fibre | Type of fibre found in plant cell walls that dissolves and swells in water eg. citrus fruit, oats and green leafy vegetables |
| Trans fats | Unsaturated fats that have been partially hydrogenated; known as ‘ugly fats’ because they have a more adverse effect on cardiovascular health than saturated fats |
| Unsaturated fats | Fats that have double bonds in their chemical structure and are usually soft or liquid at room temperature; known as ‘good fats’ because they are associated with a healthy diet |
| Vitamins | Organic substances needed by the body in minute amounts to ensure the optimal health, growth and functioning of the body |
| Water | Macronutrient that is an essential component of all body tissues, and performs many important functions including digestion, transportation, lubrication, regulation and elimination |
| Vitamin A | Fat soluble vitamin which helps to maintain normal vision and improve immune function. Found in yellow and red vegetables including carrots and pumpkin |
| Vitamin D | Vitamin that is made with exposure to sunlight. Helps us to absorb calcium and phosphorus and therefore reduce osteoporosis risk |
| Vitamin C | Water soluble vitamin, essential for collagen production and healing wounds. Assists with iron absorption. Found in blueberries and oranges |
| Folate | B group vitamin essential for cell division and maintenance. Helps to make healthy red blood cells and prevent spina bifida. Found in oranges, avocado and strawberries |
| Calcium | Mineral that is essential for healthy bones and teeth and blood clotting. Found in dairy products and fish |
| Phosphorus | Mineral that works with Calcium to harden bones and teeth. Found in chicken, eggs and milk |
| Flouride | Mineral that strengthens tooth enamel and prevents tooth decay. Found in tea, water and toothpaste |
| Iron | Necessary for the formation of haemoglobin to carry oxygen in the blood. Found in red meat and green leafy vegetables |
| Iodine | Necessary for the formation of the thyroid hormone thyroxine which regulates growth and metabolism. Found in salt, fish and prawns |
| Sodium | Regulates fluid levels inside and outside the cells and is necessary for the transmission of nerve impulses. Excess can cause atherosclerosis and hypertension |
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