Nutrition Basics
1. What is Nutrition?
Nutrition is the process by which our body extracts required nutrients from food, transforms them, and incorporates them into body structures. It allows living beings to obtain the matter and energy necessary to stay alive. This involuntary and unconscious process uses matter to build and renew our biological structures and energy to carry out vital functions.
2. What are the Functions of Nutrients?
Energetic
These nutrients provide energy to develop vital functions and provide heat. Sugars and fats are the most energetic nutrients. When they lack, other nutrients can also fulfill this function.
Basal Metabolism Rate
This is the amount of energy needed to maintain our vital functions when we are at rest.
Structural or Plastic
These nutrients form our own materials and are used to build membranes. Proteins are the most important structural nutrients. Some lipids and mineral salts also have this function.
Regulatory
These nutrients ensure that metabolic reactions happen effectively, organs function normally, and all parts of our body work well together. Vitamins and some minerals have a regulatory function.
3. What is the Difference Between Essential and Non-Essential Nutrients?
Essential Nutrients
The organism cannot produce these nutrients, so they must be obtained through the diet.
Non-Essential Nutrients
The organism can produce these nutrients through metabolic processes.
4. What are the Types and Subtypes of Nutrients?
Glucids
Simple Sugars
- Monosaccharides
- Disaccharides
Complex Sugars
- Starch
- Cellulose
Lipids
Simple Lipids
- Saturated
- Unsaturated
Complex Lipids
- Phospholipids
- Cholesterol
- Vitamins
- Hormones
Proteins
Vitamins
Liposoluble
- Vitamins A, D, E, K
Hydrosoluble
- Vitamins B and C
Mineral Salts
Functions
- Solid
- Dissolution
5. Explain the Difference Between Food and Nutrients
Nutrients
Substances that provide us with the material and energy necessary to perform our vital functions. They are contained in food.
Food
Products that we incorporate from the environment and that constitute raw material from which we obtain the nutrients (that our cells need to live) necessary for our bodies to grow and carry out vital functions. These nutrients include biomolecules (sugars, lipids, proteins, vitamins) as well as minerals and water.
6. What are the Most Important Structural Nutrients? What is Their Purpose?
Lipids
Insoluble in water, they have an oily appearance (unctuous touch) and are formed by fatty acids.
Structural Functions
- Waxes: waterproof the leaves of plants
- Cholesterol: part of the membranes
Proteins
Formed by single molecules called amino acids, joining together to form long chains. All proteins are made up of the same types of amino acids; what varies is the proportion and the order in which they combine. There are 20 different amino acids: 12 of them are manufactured by the body itself, so these are found in our bodies even if they are not in our diet (non-essential). The other 8 amino acids are essential because they cannot be synthesized by our body and must be obtained from food.
Mineral Salts
Small inorganic substances with variable composition. In solid state they are structural, making up an important part of our bones and teeth.
7. What are the Two Types of Simple Lipids or Fats? How are They Different at Room Temperature?
Saturated Fats (Lards and Butter)
They are solid at room temperature and come from animals.
Unsaturated Fats (Oils)
They are almost always from plants and usually liquid at room temperature.
8. How Many Amino Acids are There?
There are 20 different amino acids: 12 of them are manufactured by the body itself, so these are found in our bodies even if they are not in our diet (non-essential). The other 8 amino acids are essential because they cannot be synthesized by our body and must be obtained from food.
9. What is the Composition of Glucids?
Carbon (C), hydrogen (H), oxygen (O)
10. What is the Composition of Lipids?
Carbon (C), hydrogen (H), oxygen (O), and sometimes sulfur (S) and phosphorus (P)
11. What is the Composition of Proteins?
Carbon (C), hydrogen (H), oxygen (O), and nitrogen (N)
12. What are the Functions of Lipids?
Structural
- Waxes: waterproof the leaves of plants
- Cholesterol: part of the membrane
- Vitamin D
Regulatory
Cholesterol helps in the production of steroid hormones.
Energy
- Fats: energy reserves
- Saturated: of animal origin (sebum)
- Unsaturated: of vegetable origin (oils)
13. What are the Functions of Proteins?
Structural
They are often referred to as “the body building substance”. Proteins are found in cell membranes, keratin in nails and hair, and collagen in the skin.
Regulatory
Some proteins serve as enzymes: they are of utmost importance in regulating the metabolism of our bodies.
Immunological
They help protect the body from infections: Antibodies
14. In Which Type of Food Can Vitamins A/B/C/D Be Found?
- A: Carrots, spinach, eggs, milk
- B: Cereals, vegetables, liver
- C: Oranges, cabbages, kiwis
- D: Butter, eggs, fish
15. What are the Symptoms of Vitamins A/B/C/D Lack?
- A: Skin, hair, and nail injuries. Loss of vision
- B: Nerve disorders. Skin injuries
- C: Fatigue. Hemorrhages in the gums
- D: Rickets in children and fragile bones
16. What are the Functions of Mineral Salts?
In solid state they are structural, making up an important part of our bones and teeth. In dissolution, they are regulatory and allow our organs to function correctly and intervene in the regulation of cell metabolism. For example: muscle contraction.
17. In Which Type of Food are Mineral Salts Present?
Salt
18. What is the Characteristic of Non-Essential Substances?
They are expelled undigested as waste.
19. What is the Most Abundant Molecule in Our Body?
Water
20. What are the Functions of Water in Our Bodies?
- Solvent for most of the other nutrients, which is vital for the body to carry out metabolism
- Carrier for substances between different parts of the body
- Regulator of body temperature
21. What Kind of Food is Included in Group I?
Cereals and derivatives, potatoes, sugar, and sweets.
22. What Kind of Food is Included in Group II?
Butter, oils, and fats in general.
23. What Kind of Food is Included in Group III?
Milk and its derivatives.