essential nutrients by isabella and helen. carbohydrates functions: - providing energy - breakdown...

Essential NutrientsBy Isabella and Helen

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

Carbohydrates(Cont.)

Complex: - build energy = - helps you feel full - starches

Simple: - become fuel for brain = - found in refined vitamins -sugars

Protein

Functions: - source of energy - building body tissue Sources: - parsley, lentils, almonds, brown rice etc… Types: - complete - incomplete

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…

Fats

Types: - saturated, unsaturated, trans etc… Functions: - fuel body - absorb nutrients Sources: - nuts oil, butter, meat etc…

Fats(cont.)

Saturated: - has negative health effects = Unsaturated: - has a positive health effect = Trans: - has a negative health effect =

Fibre Sources: - vegetable, beans, fruits etc… Types: - insoluble - soluble Interesting Facts: - 20 grams a day - in cell walls of plants - important for digestion

Vitamins

Improve growth and development Each improves different functions of body Different types are found in different foodsTwo main : Fat-soluble stored in fat tissues & liver Water-soluble travels through bloodstream Types: A, B, C, D, E, K

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 reclassifiedWater-soluble: C- fights infection & diseases, found in broccoli B- makes energy & protects nerves; in liver & yeast *8 vitamins, 1-12

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

Minerals Improves body growth, development, and health Body uses to perform different functions Helps from hormones to heartbeats Meats, vegetables, dairy and grains have mineralsTwo main: Macro minerals *Macro means large in Greek; need more

Trace minerals Main types: calcium, iron, zinc, protein

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

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

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

Bibliography

www.EzineArticles.com/247064

www.kidshealth.org/kid/stay_healthy/food/vitamin.html

www.pubquizhelp.com/sci/vitamin.html

www.answers.yahoo.com/question/index?qid=20081022222430AAbryt9

www.vitamins-supplements.org/vitamin-K.php

www.vitamins-nutrition.org/vitamins/vitamin-e-antioxidant.html

www.vitaminsdiary.com/vitamins/vitamin-k/sources.htm

www.pediatrics.about.com/od/nutrition/a/1108_vitamin_e.htm

www.kidshealth.org/kid/stay_healthy/food/minerals.html

www.brianmac.co.uk/minerals.htm

www.suite101.com/content/dangers-of-vitamin-and-mineral-overload-a167164 www.kidshealth.org