AS - Nutrients

AS - Nutrients

1. Macronutrients

   • Protein
     • Sources
       • Pork, beef, chicken, fish, beans, lentils, nuts, peas etc.
     • Functions
       • Growth, repair, maintenance, energy
     • Excess/Deficiency
       • Excess = Weight gain, dehydration, kidney strain, obesity
       • Deficiency = Headaches, weight loss, pale skin, slow healing, tiredness
     • Complementation
       • Two or more incomplete protein sources that together form a complete protein
       • Sources = Quorn, soya beans, chickpeas, rice
     • Biological Values
       • HBV = Animal protein
       • LBV = Plant protein
   • Carbohydrates
     • Sources
       • Honey, pasta, rice, potatoes, bread
     • Functions
       • Slow/fast releasing energy, source of energy
     • Excess/Deficiency
       • Excess = Stored as fat, dental caries, resistance to insulin can develop
       • Deficiency = weakness, headaches, nausea, dehydration
     • Sugars
       • Glucose, fructose, galactose, sucrose, maltose, lactose
     • Cereals
       • Cellulose, pectin (apples, roots)
   • NSP
     • Sources
       • Soluble = Fruits and veg, oat bran, legumes, barley
       • Insoluble = Corn, wheat, nuts, skins and peels
     • Functions
       • Soluble fibre = Dissolves and creates a viscous liquid/gel during digestion
       • Insoluble = Takes in water and is effective for treating constipation and irritable bowel syndrome
     • Excess/Deficiency
   • Fat
     • Sources
       • Animal sources = Butter, lard, souet
       • Plant sources = Olive oil, vegetable oil, sunflower oil
     • Functions
       • Insulation, protects vital organs (kidneys), supplies fat soluble vitamins (A,D,E,K), energy
     • Excess/Deficiency
       • Excess = Weight gain, obesity, diabetes, stroke, high cholesterol, heart disease
       • Deficiency = Lack of energy, weakness, tiredness, lack of fat soluble vitamins

2. Micronutrients

   • Vitamins
     • Vitamin A (fat soluble)
       • Sources
         • Milk, liver, eggs, apricots, carrots
       • Functions
         • Vision, normal bone growth, healthy skin
       • Excess/Deficiency
         • Deficiency = Eye disorders, corneal ulceration
         • Excess = Can be toxic in the liver
     • Vitamin B1
       • Sources
         • Liver, beef, wholegrain cereals, nuts
       • Functions
         • Convert carbs and fat into energy, normal growth, functioning of the nervous system
       • Excess/Deficiency
         • Excess = Water soluble / cannot be stored
         • Deficiency = Poor appetite, irritability, fatigue, weight loss, beri beri
     • Vitamin B2
       • Sources
         • Meat, eggs, fish, milk, yoghurt
       • Functions
         • Release energy from carbs, build glucose molecules into glycogen
       • Excess/Deficiency
         • Excess = Water soluble / cannot be stored
         • Deficiency = Inflammation of the tongue, ulcers, cracked and red lips
     • Vitamin B3
       • Sources
         • Liver, red meat, poultry, kidney beans, peanuts
       • Functions
         • Breakdown of glucose, fats and amino acids for energy
       • Excess/Deficiency
         • Excess = Can be harmful but not to everyone
         • Deficiency = Pellagra, fatigue, loss of appetite, weakness, anxiety, depression
     • Vitamin B9 (folic acid)
       • Sources
         • Brussels sprouts, peas, spinach, liver, cabbage, broccoli
       • Functions
         • Making DNA and RNA, normal growth, development of cells, works with B12 to produce red blood cells
       • Excess/Deficiency
         • Excess = Low risk of excessive amounts
         • Deficiency = Megaloblastic anaemia, fatigue, pale skin, weight loss
     • Vitamin B12
       • Sources
         • Dairy products, egss, beef, seafood
       • Functions
         • Normal growth and development, works with B9 for making red blood cells
       • Excess/Deficiency
         • Excess = Excessive amounts are rare
         • Deficiency = Megaloblastic anaemia, nerve damage, mouth inflammation
     • Vitamin C
       • Sources
         • Citrus fruits, peppers, broccoli, tomatoes
       • Functions
         • Wound healing, body growth, tissue repair
       • Excess/Deficiency
         • Excess = Excreted in the urine
         • Deficiency = Scurvy, poor absorption of iron, poor skin, wounds not healing
     • Vitamin D (fat soluble)
       • Sources
         • Cod liver oil, salmon, tuna, sunlight
       • Functions
         • Absorption of calcium and phosphorus
       • Excess/Deficiency
         • Excess = Build up of calcium in blood
         • Deficiency = Osteomalacia, rickets, softening of bones
   • Minerals
     • Calcium
       • Sources
         • Milk, cheese, tofu, soya
       • Functions
         • Maintain healthy bones and teeth, clotting blood
       • Excess/Deficiency
         • Excess = Kidney stones
         • Deficiency = Osteoporosis, weak teeth
     • Phosphorus
       • Sources
         • Whole grains, beans, beans, lentils, nuts, milk
       • Functions
         • Formation of bones and teeth.
       • Excess/Deficiency
         • Excess = Diarrhoea, hardening of organs, inability to use iron, calcium, zinc and magnesium
         • Deficiency = Bone pain, loss of appetite, fatigue, irritability, anxiety
     • Iron
       • Sources
         • Liver, sunflower seeds, nuts, beef, lamb, beans
       • Functions
         • Essential for blood production
       • Excess/Deficiency
         • Excess = Constipation, nausea, vomiting, stomach pains
         • Deficiency = Anaemia, fatigue, weakness, dizziness
     • Sodium
       • Sources
         • Fish, poultry, smoked meats, pickled foods
       • Functions
         • Maintain blood pressure, normal function of muscles and nerves
       • Excess/Deficiency
         • Excess = High blood pressure, stroke, heart disease, dehydration
         • Deficiency = Hyponatremia, swelling of tissues, disorientation
     • Chloride
       • Sources
         • Seaweed, rye, tomatoes, lettuce
       • Functions
         • Needed to keep the body fluid balance, essential part of the digestive juices
       • Excess/Deficiency
         • Excess = Increase blood pressure, build up of fluid for people with kidney disease, cirrhosis
         • Deficiency = Hypochlomenia, dehydration, muscle weakness, loss of appetite
     • Iodine
       • Sources
         • Sea vegetables, cranberries, organic foods
       • Functions
         • Needed for cells to convert food into energy, production of thyroid functions
       • Excess/Deficiency
         • Deficiency = Hypothyroidism, goiter
         • Excess = Reduce the function of the thyroid gland
     • Zinc
       • Sources
         • Oysters, meat, poultry, dairy products
       • Functions
         • Makes the immune system work properly, wound healing , cell growth
       • Excess/Deficiency
         • Excess = Diarrhoea, stomach pains, vomitting
         • Deficiency = Infections, hair loss, slow growth, slow healing