1. HACE 8 Gregor Morrison & Michael Kilback
Essential Nutrients
HACE 8
Gregor Morrison & Michael Kilback

2. Vitamins Helps body develop Types:
Water soluble (B &C)
Fat soluble (A, D, E, & K)
Fat soluble stored within fat tissue
Water soluble pass through bloodstream
Excess excreted through urine

3. Vitamins (cont.) Roles: A  helps you see in dark B  makes protein
C  helps heal cuts
D  helps bones
E  keeps heart healthy
K  increases blood clotting

4. Vitamins (cont.) Sources: Poor diets can be supplemented with pills
Fruits, meat, vegetables, legumes and nuts, etc…
Poor diets can be supplemented with pills
All vitamins contained within good diet
Your body can produce D & K
Lack of D  rickets (softening of bones)
Vegetarians lack B12 (Fish, beef, pork, etc…)

5. Minerals Inorganic compound needed in trace amounts Types: Sources:
Macro minerals (need larger amounts)
calcium, phosphorus, sodium, chloride, etc…
Trace minerals (need small amounts)
iron, manganese, copper, zinc, etc…
Sources:
Dairy, fruits, meat, and vegetables

6. Minerals (cont.) Roles: Potassium  operates muscles & nervous system
Calcium  strengthens teeth & bones
Zinc  helps immune system
Iron  transports oxygen
Sulphur  supports enzymes
Sodium  maintains skeletal & muscle function
Chlorine  maintains stomach acidity

7. Minerals (cont.) Body needs 100mg /day
Excess leads to illnesses
Lack of = major health problems
Well-balanced diet has all minerals
Mineral-fortified foods balance bad diets
Blood analysis shows mineral deficiencies
Help maintain healthy heartbeat

8. Water 2/3 of body = water Cells require water to function
Moves food through digestive tract
Water helps protein & carb digestion
Sources:
All beverages
Crisp vegetables (lettuce, & celery = 90% water)
Soups, stews, & grains cooked in water

9. Carbohydrates Any group of organic compounds
Breakdowns fatty acids & prevents ketosis
Provides energy
2 types
Simple  (sugars)
Sources: fruit, honey, soft drinks, etc…
Complex  (starch)
Sources: bread, cereal, potatoes, pasta, etc…

10. Carbohydrates (cont.) 50%/day is a good amount
Fast-digesting carbs are man-made
1 gram  4 cal
Natural carbs are loaded with nutrients & fibre
Releases insulin
Insulin pushes glucose into muscles

11. Fats Glycerol and fatty acids
Fat serves as an energy store for the body
Types:
Saturated  (lowers bad cholesterol levels)
Sources: cheese, sour cream, ice cream, butter, etc..
Unsaturated  (raises blood cholesterol levels)
Sources: avocados, nuts, seeds, veggie oils, etc..
Trans-fat  (raises unhealthy cholesterol & lowers healthy cholesterol)
Sources: junk food, fast food, etc…

12. Fats (cont.) Buffer towards a host of diseases 30% of diet
Nearly impossible to remove fat from diet
Calories= sugars, starches add extra weight
Absorbs fat-soluble vitamins, A, D, E, & K
Human body uses fat, making body bigger
Healthy foods reverse the affects of fat

13. Protein Complex organic macromolecules Grows muscles, skin, & organs
Builds and repairs muscles and bones
Types:
Complete  (all amino acids)
Sources: grains, legumes, nuts, seeds, etc…
Incomplete  (some amino acids)
Sources: wheat, pasta, rice, beans, etc…

14. Protein (cont.) = 20% of your muscle Needed to gain muscle
Needed to lose fat
compounds composed of carbon, hydrogen, nitrogen, oxygen
Only source of nitrogen in body
Building block of muscle
20% of your muscle is protein.

15. Fibre Fights diseases 2 types:
Water soluble fibre  (dissolves in water)
Sources: oat bran, legumes, nuts, beans, etc…
Insoluble fibre  (doesn’t dissolve in water)
Sources: cereals, brans, & vegetables, etc…
> 50 g fibre per day = diarrhea, bloating
Help prevent colon cancer and heart disease

16. Bibliography http://kidshealth.org/kid/stay_healthy/food/minerals.html
protein-facts.html