Health and Nutrition Tara Moran and Cordelia Sank Computers 8

Vitamins 2 types: water soluble & fat soluble fat soluble –stay stored in your body water soluble –don’t stay in body long whatever body doesn't use - urine vitamins are vital

Vitamin A found in: –any naturally orange/green foods helps you see: –at night –in colour helps you grow properly aids in healthy skin don’t have enough – dry, rough skin

B Vitamins found in –leafy green vegetables –meats, eggs, etc… help make red blood cells crucial to formation of brain main types B1, B2, B3, B5, B6, B12, folic acid helps prevent birth defects in unborn babies

Vitamin C found in: –citrus fruits –dark green vegetables, etc… healthy bones, teeth, gums, and blood vessels. women - 75 mg daily men and pregnant women - 90 mg. smokers mg daily. Cook veggies – loses vitamin C

Vitamin D found in –fish, mushrooms, eggs, margarine, meats helps build bones and teeth strengthens the nervous system 0-50 years – 5 micrograms/day – 10 micrograms/day micrograms/day too much sun = too much Vitamin D

Vitamin E found in –whole grains –green veggies, nuts promotes healthy skin and hair powerful antioxidant teens -15 mg daily overdose – can lead to blood problems

Minerals (dietary) found in non-processed foods from all of the 4 food groups boost immune system helps organs/cells work properly 2 kinds: macro and trace macro - calcium, phosphorus, magnesium, sodium etc… zinc and iron - trace minerals

Carbohydrates Provides energy 2 types, simple and complex Simple give a quick burst of energy –s–sugar, candy, fruit, milk etc….. Complex take long to digest –s–starchy food, pasta, grain products, rice etc… Your body turns into glucose

Fats Improves hair and skin 3 types, unsaturated, saturated, and trans Unsaturated, –p–plant foods and fish Saturated, - meat, cheese, milk, butter etc……. Trans - Fried food, pudding, pastries, chips etc…… Unsaturated, and trans clog arteries

Protein Builds up tissue in organs Nutrient for cell maintenance Protein rich foods –m–milk, eggs, meat, fish, beans etc… Protein combination –C–Cheeseburger 10% of your daily food intake

Fibre Cleans digestive cycle Slows the rate of sugar in your body Best foods with fibre –w–whole grain breads and cereals –f–fruits, berries Small amounts are practically tasteless Kids 9 to 13, 25 to 30 grams daily

Water Quenches thirst Essential to stay alive Scientifically known as H2O 50 to 65% of your body Recommended 8 glasses daily 97% of the earths surface

Bibliography