Fats/Vitamins/Minerals

LDL Low-density lipoprotein (“Bad” Cholesterol) Is a chemical that takes cholesterol from the liver to wherever it is needed in the body HDL High-Density lipoproteins (“Good” Cholesterol) A chemical that picks up excess Cholesterol and takes it back to the liver keeping it from causing harm Fats Known as Fatty acids Trans Fats Fats produced by food Processors. They turn liquid Fats into solid fats. Unsaturated Fatty Acids Fat that is liquid at room temperature Saturated Fatty Acids Fat that is solid at room temp. Fats that appear to raise the Level of LDL in the bloodstream Polyunsaturated Fatty Acids Fats that seem to help lower cholesterol levels Monounsaturated Fatty Acids Fats that appear to lower LDL Cholesterol IS NOT A FAT! It is a fatlike substance present in all body cells that is needed for many essential body processes.

Vitamins Essential for growth and maintenance of normal body functions. Some vitamins are also antioxidants. Types of Vitamins: 1.Water-Soluble Vitamins – are vitamins that dissolve in water and thus pas easily into the bloodstream in the process of digestion. 2.Fat-Soluble Vitamins – are vitamins that are absorbed and transported by fat.

VitaminFunctionSources WATER SOLUBLE B COMPLEX (thiamine, niacin, riboflavin, B6 & B12) C Needs to be replenished on a daily basis Growth, red blood cells productions, healthy nervous system, release of energy from foods Growth, wound healing, healthy bones and teeth, blood clotting Meat, eggs, milk, cereal grains, leafy green vegetables Citrus fruits, tomatoes, leafy green vegetables FAT SOLUBLE A D E K Stored in Body A -Growth, good eyesight, health skin D -Absorption of calcium and phosphorous by the bones and teeth E -Stabilizes cell membranes, protects red blood cells K -Blood clotting, wound healing A -Green and yellow vegetables, liver, fish liver oils, milk and yellow fruits D -Milk, eggs and fish and sunlight E -Vegetable oils, eggs, cereal grains K -Leafy green vegetables, egg yolks, tomatoes

Minerals Essential for the regulation of body processes Types of Minerals: 1.Major Minerals – are minerals needed in relatively large amounts. 2.Electrolytes – are specific major minerals that work together to maintain the body’s fluid balance. 3.Trace Minerals – minerals needed in very small amounts, but they are just as important as other nutrients

MineralFunctionSources Calcium Bones and teeth development, normal cell activities Dairy products, canned fish, dry beans, peas and lentils, dark green and leafy veg, and tofu Phosphorous Bone and teeth development, normal cell activities Meat, poultry, fish, eggs, nuts, dry beans and peas, dairy products and grain products Iron Proper functioning of red blood cells, formation of vitamin A Oats, syrup, beans Iodine For thyroid gland activity (controls rate of energy use) Saltwater fish, iodized salt Magnesium Copper Zinc Sodium Potassium Traces necessary for proper body cell development, growth, and activity Whole-grain, green veg, dry beans, nuts, seeds, fruits, dairy products, meat, liver, fish, eggs and miso (fermented soybean paste)