Nutrition Ashley Rae Computers 8

Vitamins Facts and General info:  A good way to stay healthy is to variety of foods in a balanced diet.  Your body needs 13 different vitamins in order to grow normally.  Our bodies can make vitamins D & K.  Some people need to take multivitamins to stay healthy.  Over doses of some types of vitamins will make you sick.  Definition:  Organic substances essential for normal growth and activity of the body.  Types:  Water-soluble:  Vitamin B & C  Fat-soluble:  Vitamin A, D, E, K

Water-soluble vitamin Vitamin B Functions: -Breaking down carbs food and turning them into sugar glucose -Helps the nervous system to properly function Foods: -Nearly all vegetables -Meats, fish, poultry and dairy products -Many breakfast cereals Vitamin C Functions: -prevents allergic reactions -heals wounds -stimulates the immune system Foods: -Almost all fruits and vegetables

Fat-soluble vitamin Vitamin A Functions: -assists for new cell growth -keeps skin and hair healthy -vision in dim light Foods: -some dairy foods -varied fruits and vegetables -egg yolks Vitamin D Functions: -levels calcium and phosphorus in the body -supports cell functions Foods: -Most fish -varied dairy products -liver Vitamin E Functions: - prevents cell damage -supports healthy skin & protects against scar tissue -essential for cardiovascular health and for sexual organ functioning. Foods: -vegetable oils -margarine -nuts and seeds Vitamin K Functions: -keeps calcium out of arteries -Gets calcium into bones -Makes proteins that allow blood to clot. Foods: -Oils -Vegetables

Minerals Facts and General Info: -They are just as necessary to the body as vitamins. -Essential minerals are natural to the body. -These mineral are vital for many functions of our bodies. -Essential minerals are very important in order to do many processes of our bodies. Definition: -A naturally occurring, homogeneous inorganic solid substance having a definite chemical composition and characteristic crystalline structure, color, and hardness. Types: -Essential -Trace

Trace mineral Functions: -build the cells of your body -meet the needs of different types of cells -help maintain cellular structure -remove waste products -remove the used cells Foods: -beans -beef -seeds

Essential mineral  Functions:  -transport of oxygen in the blood  -regulates rate of metabolism  -facilitates absorption and function of iron  -decreases tooth decay  -important regulator  -regulates glucose metabolism  Foods:  -milk  -nuts  -seafood  -beans

Water Facts and General Info: -Water is extremely vital to our bodies. -It regulates our bodily temperature and helps nutrients to go to your organs. - It can transport oxygen to your cells and removes waste and protects your joints. -bodies are mostly water -We contain 65% water  Functions:  -Can help you lose weight without side effects.  -Increases your energy and immune system and slows down the aging process.  -Fight pain and sickness’ even cancer without medicine.  -Assists kids to develop.  -Clear your skin  Foods:  -fruits  -vegetables  -other liquids

Carbohydrates  Play a major role in promoting your health fitness  Help a great deal with your body strength  Sometimes used as flavours and sweeteners  Simple:  sugars that are rapidly absorbed into the bloodstream  usually don't provide any vitamins, minerals or fibre  Complex  starchy foods that are absorbed more slowly into the bloodstream than sugars

Carbohydrates  your body uses it fuel itself  such as cereals, bread, and pasta (complex)  candy, jams, and desserts (simple)  Types -simple -complex

Fibre  Found in many whole grains  Can only be obtained by plants  Keeps the digestive system healthy and functioning properly ed by plants  Fibre aids and speeds up the excretion of waste and toxins from the body  promotes the growth of a certain friendly bacteria  Two types of fibre: Soluble fibre and Insoluble fibre

Protein  Repairs tissues and broken bones  Consists of polymers of amino acids essential for the growth of humans and animals  Can be obtained from meat, eggs and milk  Produces enzymes, hormones, and other substances the body uses.  Keeps the body healthy by resisting diseases that are common  Prevents one from becoming easily fatigued by producing stamina and energy.

Protein  Antibodies - are specialized proteins involved in defending the body from antigens  Contractile Proteins - are responsible for movement. Ex) include actin and myosin  Enzymes - are proteins that facilitate biochemical reactions,they are often referred to as catalysts  The structure of a protein determines its function

Fats  Provides the body with energy  Three types: -Saturated -non saturated -trans  Helps control brain and nervous system  Definition- any of several white or yellowish greasy substances, forming the chief part of adipose tissue of animals and also occurring in plants

Fats  Should have 85 to 100 grams per day  produced by the body when the diet provides the body with more calories than it needs  tends to deposit fat according to your individual genetic code  4000 calories to lose one pound of fat  Essential fat consists of fat stored in the marrow of bones, heart, lungs, liver, spleen, kidneys, intestines, muscles  Storage fat consists of fat accumulation in adipose tissue

Bibliography Vitamins: Minerals: Water:

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