HACE 8 Gregor Morrison & Michael Kilback Essential Nutrients HACE 8 Gregor Morrison & Michael Kilback

Vitamins Helps body develop Types: Water soluble (B &C) Fat soluble (A, D, E, & K) Fat soluble stored within fat tissue Water soluble pass through bloodstream Excess excreted through urine

Vitamins (cont.) Roles: A  helps you see in dark B  makes protein C  helps heal cuts D  helps bones E  keeps heart healthy K  increases blood clotting

Vitamins (cont.) Sources: Poor diets can be supplemented with pills Fruits, meat, vegetables, legumes and nuts, etc… Poor diets can be supplemented with pills All vitamins contained within good diet Your body can produce D & K Lack of D  rickets (softening of bones) Vegetarians lack B12 (Fish, beef, pork, etc…)

Minerals Inorganic compound needed in trace amounts Types: Sources: Macro minerals (need larger amounts) calcium, phosphorus, sodium, chloride, etc… Trace minerals (need small amounts) iron, manganese, copper, zinc, etc… Sources: Dairy, fruits, meat, and vegetables

Minerals (cont.) Roles: Potassium  operates muscles & nervous system Calcium  strengthens teeth & bones Zinc  helps immune system Iron  transports oxygen Sulphur  supports enzymes Sodium  maintains skeletal & muscle function Chlorine  maintains stomach acidity

Minerals (cont.) Body needs 100mg /day Excess leads to illnesses Lack of = major health problems Well-balanced diet has all minerals Mineral-fortified foods balance bad diets Blood analysis shows mineral deficiencies Help maintain healthy heartbeat

Water 2/3 of body = water Cells require water to function Moves food through digestive tract Water helps protein & carb digestion Sources: All beverages Crisp vegetables (lettuce, & celery = 90% water) Soups, stews, & grains cooked in water

Carbohydrates Any group of organic compounds Breakdowns fatty acids & prevents ketosis Provides energy 2 types Simple  (sugars) Sources: fruit, honey, soft drinks, etc… Complex  (starch) Sources: bread, cereal, potatoes, pasta, etc…

Carbohydrates (cont.) 50%/day is a good amount Fast-digesting carbs are man-made 1 gram  4 cal Natural carbs are loaded with nutrients & fibre Releases insulin Insulin pushes glucose into muscles

Fats Glycerol and fatty acids Fat serves as an energy store for the body Types: Saturated  (lowers bad cholesterol levels) Sources: cheese, sour cream, ice cream, butter, etc.. Unsaturated  (raises blood cholesterol levels) Sources: avocados, nuts, seeds, veggie oils, etc.. Trans-fat  (raises unhealthy cholesterol & lowers healthy cholesterol) Sources: junk food, fast food, etc…

Fats (cont.) Buffer towards a host of diseases 30% of diet Nearly impossible to remove fat from diet Calories= sugars, starches add extra weight Absorbs fat-soluble vitamins, A, D, E, & K Human body uses fat, making body bigger Healthy foods reverse the affects of fat

Protein Complex organic macromolecules Grows muscles, skin, & organs Builds and repairs muscles and bones Types: Complete  (all amino acids) Sources: grains, legumes, nuts, seeds, etc… Incomplete  (some amino acids) Sources: wheat, pasta, rice, beans, etc…

Protein (cont.) = 20% of your muscle Needed to gain muscle Needed to lose fat compounds composed of carbon, hydrogen, nitrogen, oxygen Only source of nitrogen in body Building block of muscle 20% of your muscle is protein.

Fibre Fights diseases 2 types: Water soluble fibre  (dissolves in water) Sources: oat bran, legumes, nuts, beans, etc… Insoluble fibre  (doesn’t dissolve in water) Sources: cereals, brans, & vegetables, etc… > 50 g fibre per day = diarrhea, bloating Help prevent colon cancer and heart disease

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