Food Nutrients

Protein Needed for growth and repair Complete proteins – supply the essential nine amino acids Animal Proteins – complete proteins Plant Proteins – incomplete proteins

Sources of Protein

Carbohydrates Supply energy Supply fiber Aid in digestion of fats Found in sugar and starch of various foods.

Vitamins Fat soluble – can not be dissolved in water – Vitamins A, D, E, and K. Water soluble – dissolved in water and can not be stored in the body. – Vitamin C & all B- Vitamins

Vitamin A Needed for night and color vision Growth of bones and teeth

Vitamin D Normal growth of bones and teeth Needed for the body to use calcium and phosphorus

Vitamin E Protects red blood cells from being destroyed in the lungs

Vitamin K Necessary for blood clotting

Vitamin B1 – Thiamin Promotion of normal appetite and digestion Maintains a healthy nervous system

Vitamin B2 – Riboflavin Keeps the skin, tongue, and lips in normal condition Easily destroyed by sunlight

Vitamin B3 – Niacin Vital to the body’s nervous system Helps digestive tract function properly

Other B Vitamins Folate– Folic Acid Biotin Pantothenic Acid Vitamin B 6 Vitamin B 12

Vitamin C – Ascorbic Acid Helps fight infection Aids in healing of wounds Aids in the formation of hemoglobin

Minerals Necessary for building bones and tissue Helps regulate body processes

Minerals found in large amounts in the body Calcium Phosphorus Sodium Potassium

Minerals Calcium – helps build bones and teeth and helps one’s blood clot Phosphorus – builds strong bones and teeth and regulates internal body activities Good sources of both are the milk and milk products

Minerals - found in trace amounts Iron Iodine Zinc Fluorine

Minerals Iron – helps the cells use oxygen ( lean meats, dried beans and peas, whole grade bread and cereals) Iodine – helps with the normal function of the thyroid gland (salt water fish and iodized table salt) Fluoride – helps reduce tooth decay (added to drinking water)

Fats Provide energy Transport fat-soluble vitamins Cushion vital organs in the body Supply essential fatty acids Add flavor to the food Insulate the body Serve as protection for nerves and blood vessels

Sources of Fat

Water Helps carry nutrients to the cells Carries waste products from the cells Helps control the body temperature