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Essential Nutrients By Isabella and Helen
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Carbohydrates Functions: - providing energy - breakdown fatty acids 2 types: - simple (sugars) - complex (starches) Sources: - dairy, grains, veggies, fruits etc… Other info: - slow digesting carbs are good for bodybuilders - slow digesting carbs are natural - 1 g=4 cal
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Carbohydrates (Cont.) Complex: - build energy = - helps you feel full - starches Simple: - become fuel for brain = - found in refined vitamins -sugars
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Protein Functions: - source of energy - building body tissue Sources: - parsley, lentils, almonds, brown rice etc… Types: - complete - incomplete
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Protein (Cont.) Other Info: - 1 cal=4 g - made up of amino acids Complete: - meat, fish, cheese, eggs, etc… Incomplete: - grains, beans, peas, corn, etc…
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Fats Types: - saturated, unsaturated, trans etc… Functions: - fuel body - absorb nutrients Sources: - nuts oil, butter, meat etc…
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Fats (cont.) Saturated: - has negative health effects = Unsaturated: - has a positive health effect = Trans: - has a negative health effect =
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Fibre Sources: - vegetable, beans, fruits etc… Types: - insoluble - soluble Interesting Facts: - 20 grams a day - in cell walls of plants - important for digestion
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Vitamins Improve growth and development Each improves different functions of body Different types are found in different foods Two main : Fat-soluble stored in fat tissues & liver Water-soluble travels through bloodstream Types: A, B, C, D, E, K
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Vitamins (cont.) Name comes from words vital and amine There are now 14 kinds of vitamins Most are obtained through food Vitamins F-J were scratched or reclassified Water-soluble: C- fights infection & diseases, found in broccoli B- makes energy & protects nerves; in liver & yeast *8 vitamins, 1-12
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Vitamins (cont.) Fat-soluble: A- helps vision, found in carrots D- promotes bone growth, found in milk E- an antioxidant, found in sunflower seeds K- regulates blood clotting, found in cauliflower
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Minerals Improves body growth, development, and health Body uses to perform different functions Helps from hormones to heartbeats Meats, vegetables, dairy and grains have minerals Two main: Macro minerals *Macro means large in Greek; need more Trace minerals Main types: calcium, iron, zinc, protein
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Minerals (cont.) Macro minerals: Calcium, magnesium, sodium, potassium, chloride, sulfur Calcium - from milk & juice, Protein - from meat & eggs Trace minerals: iron, manganese, copper, iodine, zinc, cobalt, fluoride, selenium Iron - from red meat, Zinc – from seeds & wheat
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Minerals (cont.) Minerals like zinc & copper produce others (brass) Zinc can prevent sunburn Overdosing can be toxic Are approx. 4% of body mass Trace intake should be >100mg/day Macro intake should be <100mg/day Minerals cannot be made in the body Help metabolism and forms bones
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Water Removes toxins from body Hydrates body 20% of daily amount comes from foods Should have 8 glasses a day Dissolves more substances than any other liquid Can reduce joint & back pain ‘Toxic’ water can cause cancer
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Bibliography www.EzineArticles.com/247064 www.EzineArticles.com/247064 www.kidshealth.org/kid/stay_healthy/food/vitamin.html www.kidshealth.org/kid/stay_healthy/food/vitamin.html www.pubquizhelp.com/sci/vitamin.html www.pubquizhelp.com/sci/vitamin.html www.answers.yahoo.com/question/index?qid=20081022222430AAbryt9 www.answers.yahoo.com/question/index?qid=20081022222430AAbryt9 www.vitamins-supplements.org/vitamin-K.php www.vitamins-supplements.org/vitamin-K.php www.vitamins-nutrition.org/vitamins/vitamin-e-antioxidant.html www.vitamins-nutrition.org/vitamins/vitamin-e-antioxidant.html www.vitaminsdiary.com/vitamins/vitamin-k/sources.htm www.vitaminsdiary.com/vitamins/vitamin-k/sources.htm www.pediatrics.about.com/od/nutrition/a/1108_vitamin_e.htm www.pediatrics.about.com/od/nutrition/a/1108_vitamin_e.htm www.kidshealth.org/kid/stay_healthy/food/minerals.html www.kidshealth.org/kid/stay_healthy/food/minerals.html www.brianmac.co.uk/minerals.htm www.brianmac.co.uk/minerals.htm www.suite101.com/content/dangers-of-vitamin-and-mineral-overload-a167164 www.suite101.com/content/dangers-of-vitamin-and-mineral-overload-a167164 www.kidshealth.org www.kidshealth.org
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