Essential nutrients

Michael Twamley&

Angus LinComputers 8

Carbohydrates

Provide energy to bodyMakes healthy food mouth watering2 types

Simple: sugar (fast burning)candy, fruit & milk products

Complex: starch (slow burning)grains, beans & veggie products

Carbohydrates

Refined grain & sugar cause blood sugar spikeAbout half of calories in dietI gram= 4 caloriesExcess carbs turn into fatFibre is an indigestible carbEasy to meet fibre requirements

Fat

Insulates bodyStored energy when not usedDevelops nervous system3 types

Saturated: bad fatMeat, eggs, butter, etc…

Complex: starch (slow burning)Avocados, fish, nuts etc…

Fat

Trans fat: bad fatMargarine, deep fried foods etc... Trans lowers good cholesterol

Saturated fat increase cholesterolmeat products eggs, butter, beef etc…Unsaturated fat- no health benefits on its own40 types of fats in saturated/unsaturated1 gram=9 calories

Protein

Builds and maintains body tissueIn-nuts fish, poultry, meat etc…Vegetable and meat protein sameMuscle and organs mostly made of proteinMoves body partsBody breaks protein into amino acidsAcids form into protein again

Protein

22 acids important to humans13 body makes itselfOther 9 from protein rich foodsHalf of non water body massMore active more protein breakdownEvery pound 1 gram of protein per day protein= 4 calories

Fibre

Fights diseaseHelps digestive system runPrevents colon cancerPrevents heart disease Helps over eatingFound in grainsRecommended 25grams per day

Vitamins

2 Categories - Fat soluble (dissolved in fat) - Water soluble (dissolved in water)• Assists Enzymes to digest Carbs, Protein, Fat.• Help Growth• Organic substance from plants/animals

Vitamins(Fat Soluble)

Types & Uses:• A – Proper Immune System, healthy teeth, eyes, and skin

(carrots, yam, yellow orange fruits, etc.)• D – Strong teeth/bones

(Salmon, tuna, dairy prod. etc.)• E – Stable cell membrane

(Tofu, soy bean, nuts, etc.)• K – Helps blood clot

(green leafy veg. oats, etc.)• Stored in liver• Small amounts

Vitamins(Water Soluble)Types & Uses:

• B1 – Nerve functioning, Carb. metabolism(Whole grain, lean meat, bean, etc.)

• B2 – Formation of red blood cells(Cereals, green leafy veg. poultry, etc.)

• B6 – Protein metabolism, Synthesis of hormones(Whole grains, Cereals, fish, etc.)

• B12 – Healthy nerve, production of red blood cells(Ham, clams, low fat dairy prod. etc.)

• C – Strengthens Immune System, heals wounds, reducing cholesterol(Citrus fruits, berries, peppers, etc.)

• Can’t store in body, need daily supply.

Minerals

2 Categories - Macro minerals (small amount) - Trace minerals (larger amount)• Assist growth and health• Inorganic material from soil

Minerals(Macro)

Types and Uses:• Calcium – formation of bones and teeth, and supports

blood clotting(milk, yogurt, cheese, tofu, etc.)• Magnesium – muscular contraction, nerve impulse

transmission, immunity(spinach, broccoli, artichokes, etc.)• Potassium – maintains fluid and electrolyte balance, cell

integrity(tomato juice, avocado, banana, etc.)

Minerals(Trace)

Types and uses:– Chromium – Help release energy from glucose

(vegetable oils, whole grains, nuts, etc.)– Copper – Absorption and utilization of iron

(meats, water, etc.)– Iron – carries oxygen through body's cells

(artichokes, parsley, spinach, broccoli, etc.– Iodine – help regulate growth, development and metabolic rate

(salt, seafood, bread, milk, cheese, etc.)– Zinc – produce genetic material and proteins, taste perception, wound

healing(green beans, tomato, oysters, shrimp, crab, tofu, etc.)

Water(H2O)

The water in:• Blood help red blood cells carry oxygen• Stomach/intestines helps digestion• Urine helps remove wastes• Sweat helps cools body

Bibliography• http://EzineArticles.com/392865• http://www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/carbohydrates.htm• http://kidshealth.org/kid/stay_healthy/food/protein.html• http://www.thefreedictionary.com/FAT• http://www.bodyhealth.com/html/biobuilde/key.asp• http://diabetes.about.com/od/carbohydratefaq/f/typesofcarbs.htm• http://

www.netdoctor.co.uk/focus/nutrition/facts/lifestylemanagement/carbohydrates.html• http://kidshealth.org/teen/food_fitness/nutrition/vitamins_minerals.html• http://www.buzzle.com/articles/list-of-vitamins-and-what-they-do.html• http://www.health-benefit-of-water.com/nutrition-fact.html• http://www.cyber-north.com/vitamins/vitaminb.html• http://www.girlshealth.gov/nutrition/basics/minerals.cfm• http://hubpages.com/hub/vitamins-and-minerals• http://www.ehow.com/facts_5502179_list-vitamins-used.html