Nutrition 1

Nutrients are chemicals found in food which give the body nourishment. Nutrition What are nutrients? Nutrients are chemicals found in food which give the body nourishment. They are needed for the maintenance of life. Nutrients are needed by the body to perform its daily functions properly. Health problems might occur if any one of these nutrients is lacking in a person’s diet.

What are macronutrients? Nutrition What are macronutrients? Macronutrients refer to: Carbohydrates Protein Fat These three nutrient types are needed in the body in large amounts. They are measured in grams.

What are micronutrients? Nutrition What are micronutrients? Micronutrients refer to: Vitamins (A,B group, C, D, E K) Minerals (Calcium, Iron, Potassium, Phosphorous, Magnesium, Sodium) Trace elements (Iodine, Fluoride, Selenium, Zinc) These three nutrient groups are needed in the body in smaller amounts. They are measured in milligrams or micrograms.

What else does the body need? Nutrition What else does the body need? The body also needs: dietary fibre (non starch polysaccharide – NSP) water These are often referred to as essential non-nutrients (the body cannot remain healthy without them).

Nutrition Overview of nutrients

Carbohydrates Why do we need it? Where do we find it? Nutrition Carbohydrates Why do we need it? Energy Where do we find it? Starch: cereals, breads, pastas, starchy vegetables such as potatoes. Sugar: sweets, cakes, biscuits. (Sugar and starch are often found together in foods e.g. cakes, biscuits and sweet pastries.)

Protein Why do we need it? Where do we find it? Nutrition Growth, repair and maintenance of body cells Secondary source of energy Hormone production Where do we find it? Animal sources: meat, fish, eggs, dairy products such as milk, cheese, yogurt and butter. All animal sources (plus Quorn and Soya) are High Biological Value. Contain all essential amino acids Vegetable/plant sources: cereals, pulses, nuts and seeds are Low Biological Value. Contain some essential amino acids What happens if you don’t eat enough protein? Stunted growth, weak muscles and severe cases Kwashiorkor disease.

Fat Why do we need it? Where do we find it? Nutrition Energy Warmth (insulates the body) Protects vital organs Contains fat soluble vitamins A, D, E and K Where do we find it? Animal sources: lard and butter, full fat dairy foods, fats visible on meat and processed meat products such as sausages and burgers Vegetable sources: margarine, palm oil and coconut oil. Processed foods: cakes, pastries, biscuits, doughnuts and pizza. What happens if we don’t eat enough fat? It is rare but would cause dry skin and membranes and deficiency of fat soluble vitamins A, E, D and K.

Saturated and unsaturated fat Fats can be divided into saturated and unsaturated fats. Fat Saturated Unsaturated Monounsaturated Polyunsaturated

Sources of saturated fat Animal sources: Lard Butter Full fat dairy foods Fats visible on meat Processed meat products (sausages and burgers) Sweet foods (pastries, cakes and biscuits) Vegetable sources: Block margarine Palm oil Coconut oil

Unsaturated fats Fat Monounsaturated fats (help to Polyunsaturated fats promote the healthier type of cholesterol in our blood (HDL)) • Olives • Sunflower seeds • Rapeseed oils • Soya • Almonds • Corn • Hazelnuts • Sesame oils • Peanuts • Whole grains • Avocados • Seeds • Nuts • Fruits • Vegetables

Vitamins Thiamin (B1) Nutrition Micronutrient: Why do we need it? Where can we find it? Vitamin A Healthy immune system Helps vision in dim light Keeps mucous membranes moist Deficiency: Night blindness, dry skin and membranes, poor growth   Retinol (animal sources): dairy produce, egg yolk, oily fish, liver Beta-carotene (plant sources): fortified margarines, yellow, red and green (leafy) vegetables such as spinach and watercress, carrots, sweet potatoes and red peppers, yellow fruit such as mango, papaya and apricots B Group Thiamin (B1) Releases energy from food For a healthy nervous system Extreme cases muscle wasting disease – beri beri Vegetables (e.g. peas), fresh and dried fruit, eggs, whole grain breads, fortified breakfast cereals, liver

Vitamins Riboflavin (B2) Niacin (B3) (nicotinic acid) Nutrition Micronutrient : Why do we need it? Where can we find it? Riboflavin (B2)   Releases energy from food Keeps the skin, eyes and the nervous system healthy Deficiency: Swollen tongue, dry skin, sores in corners of mouth Milk, eggs, fortified breakfast cereals, rice Niacin (B3) (nicotinic acid) Keeps the skin and nervous system healthy Severe cases – Pellagra rough and sore scaly skin, diarrhoea, confusion and memory loss Meat, fish, wheat flour, eggs, milk

Vitamins Folic acid (B9) (folate) Nutrition Cobalamin (B12) Micronutrient: Why do we need it? Where can we find it? Folic acid (B9) (folate) Works with vitamin B12 (cobalamin) to form healthy red blood cells Helps to reduce the risk of spina bifida, in unborn babies (‘neural tube defect’) Deficiency: Megaloblastic anaemia Dark green vegetables such as broccoli, Brussels sprouts, asparagus and spinach, liver, chickpeas, lentils, fortified breakfast cereals   Cobalamin (B12) Making red blood cells and keeping the nervous system healthy Releasing energy from food Processing folic acid Deficiency: Pernicious anaemia Meat, salmon, cod, milk, cheese, eggs, fortified breakfast cereals Vitamin C For healthy connective tissue To protect cells, keep them healthy and heal wounds To fight infection Deficiency: Scurvy Oranges, grapefruits, lemons, blackcurrants, kiwi fruit, strawberries, red and green peppers, broccoli, Brussels sprouts, potatoes

Vitamins Nutrition Micronutrient: Why do we need it? Where can we find it? Vitamin D For healthy bones and teeth Deficiency: Rickets in children and Osteomalacia in adults – very weak teeth and bones Sunlight, oily fish, eggs, fortified foods such as margarines and breakfast cereals, some powdered milks Vitamin E For healthy skin and eyes To strengthen the immune system Plant oils, such as soya, corn and olive oil, nuts and seeds, wheat germ  Vitamin K For blood clotting To help heal wounds Green leafy vegetables such as broccoli and spinach, vegetable oils, cereal grains

Minerals Nutrition Micronutrient: Why do we need it? Where can we find it? Calcium To build strong bones and teeth To regulate muscle contractions, including heartbeat To ensure that blood clots normally Deficiency: Osteoporosis – brittle bones Dairy foods, green leafy vegetables (not spinach), soya beans, nuts, fish bones, bread (fortified) Iron To help produce red blood cells that carry oxygen around the body Deficiency: Iron deficiency anaemia – tired and weak with no energy (lethargic) Animal sources (haem iron): liver, red meat Plant sources (non-haem iron): beans, nuts, soybean flour, most dark-green leafy vegetables (watercress, spinach, etc.), apricots, fortified breakfast cereals, cocoa, treacle

Minerals Nutrition Micronutrient: Why do we need it? Where can we find it? Potassium To control the balance of body fluids For correct functioning of the heart muscle Deficiency: Diarrhoea. Very severe deficiency can cause heart failure Bananas, broccoli, parsnips, pulses, nuts and seeds, fish, shellfish, beef, chicken, turkey Phosphorous To help in bone formation, with calcium Important for energy release A wide range of animal and plant foods Magnesium To release energy from food To assist in good bone health Green leafy vegetables, nuts, brown rice, whole grain bread, fish, meat, dairy foods Sodium Deficiency: Muscle cramps Salt, salty foods, processed foods such as ready meals, cured foods such as bacon and ham, savoury snacks

Trace elements Nutrition Micronutrient: Why do we need it? Where can we find it? Iodine To control the balance of body fluids For correct functioning of the heart muscle Deficiency: Unable to make enough thyroid hormone and can enlarge thyroid gland (goitre) Bananas, broccoli, parsnips, pulses, nuts, seeds, fish, shellfish, beef, chicken, turkey Zinc To help in bone formation, with calcium Important for energy release A wide range of animal and plant foods Fluoride Releases energy from food To assist in good bone health Green leafy vegetables, nuts, brown rice, whole grain bread, fish, meat, dairy foods Selenium   Deficiency: Depression Salt, salty foods, processed foods such as ready meals, cured foods such as bacon and ham, savoury snacks