2. By Jason and Mack

3. Source of energy Absorbs vitamins A, E, D, K Helps to control blood pressure Makes skin and hair healthy Controls clotting and inflammation Sources: –baked goods, meats, dairy, oils, etc.

4. 4 main types: –Healthy: nuts, some oils, seeds, avocados Monounsaturated Polyunsaturated –Unhealthy: dairy, fatty meats, certain oils Trans fats Saturated Provides “essential” fatty acids 9 cal/g Called lipids

5. Builds & repairs tissues (muscles, bones, etc…) Makes cardiac (heart) tissue Helps antibodies function Makes hemoglobin to carry oxygen Sources: –Meat, fish, eggs, nuts, seeds, beans, etc.

6. Types –Complete: 8 essential amino acids –Incomplete: less than 8 essential amino acids Should be 10-20% of calories Made of amino acids Stomach acid breaks protein into amino acids 22 important amino acids

7. Removes dangerous toxins Cushions joints Carries oxygen and nutrients to cells Regulates body temperature Keeps metabolism working Every cell needs water Every food has water

8. Types: –Salt water (can’t drink) –Fresh water (can drink) Not enough: –Blood pressure falls –Blood clots form –Kidney is impaired H 2 0: 2 parts hydrogen, 1 part oxygen 55-78% of body made of water

9. Keeps digestive system healthy Aids excretion of wastes 18g/day minimum Too much can take away zinc and calcium Sources: – bran, brown rice, vegetables, and nuts, etc.

10. Two types: –Insoluble: Promotes growth of bacteria that ferment waste Prevents constipation Adds bulk and liquid to help movement –Soluble: Absorbs water Reduces cholesterol in blood Makes blood sugar more stable

11. Give energy to all the cells in the body Produce glucose Break down food into simple sugars When that process goes fast you’ll feel more hungry sooner Build body strength

12. Types: –Simple: Rapidly absorbed Don’t provide vitamins or minerals Provide a short burst of energy –Complex: Slowly absorbed Longer lasting energy Provide more vitamins and minerals 45-65% of your daily calories Sources: –potatoes, bread, rice, etc…

13. Vitamin A: from yellow vegetables and fruits –helps with bone growth, reproduction, cell division, and differentiation –mainly found in colourful fruits –also found in foods that come from animals (preformed Vitamin A) Vitamin B: from meat, dairy, and eggs –helps maintain a normal range of blood sugar –is a water-soluble Vitamin –three major chemical forms: pyridoxine, pyridoxal, and pyridoxamine

14. Vitamin C: from fruits and vegetables –Is also known as L-ascorbic acid –Water-soluble –Makes skin, scar tissue, ligaments, and tendons Vitamin K: from green vegetables – Allows blood to clot normally –Protects bones –Protection against liver cancer

15. Help you grow and stay healthy Builds strong bones Maintain a normal heartbeat Lowers blood lipids Helps protein synthesis

16. Types: –Iron: Helps with to carry oxygen to all parts of the body Activates enzymes –Zinc: Zinc protects the immune system by helping ward off disease Helps wounds heal –Calcium: Helps maintain the nerve and muscle functions Lowers blood pressure

17. http://www.healthscout.com http://www.treelight.com http://kidshealth.org http://www.essortment.com http://www.helpwithcooking.com http://www.healthcheck.org www.rawfoodexplained.com