essential nutrients
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Essential Nutrients. Madison Low & Jill Sabo Computers 8. Vitamins. 2 types: water soluble and fat soluble Water soluble travels through blood-stream Fat soluble stays in body for when needed Gives you energy Helps maintain strong body and healthy blood Found in most food. - PowerPoint PPT PresentationTRANSCRIPT
Essential NutrientsMadison Low & Jill Sabo
Computers 8
Vitamins
• 2 types: water soluble and fat soluble• Water soluble travels through blood-stream• Fat soluble stays in body for when needed• Gives you energy• Helps maintain strong body and healthy blood• Found in most food
Foods with Vitamins• Vitamin A- dairy, vegetables• Vitamin B1- vegetables, tuna, beans, etc• Vitamin B2- dairy• Vitamin B3- meat, grain, dairy, nuts, etc• Vitamin B6- dairy, meat, vegetables• Vitamin B12- Seafood• Vitamin C- fruits• Vitamin D- dairy, meat• Vitamin E- nuts• Vitamin K- vegetables, breads, grains, some nuts
Fat and Water Soluble Vitamins
• Fat:-stays in body for up to 6 months-carried out into body when needed-A, D, E & K are fat soluble• Water:-travels through bloodstream-doesn’t get stored much in body-A, C & all B are water soluble
Minerals
• Helps body grow and develop• Maintain hormones and normal heartbeat• 2 types-trace minerals(small)-macro minerals(large)• Found in vegetables, meats, grains• Teens need 1,300 mg per day
• Builds strong bones• Healthy teeth • Found in dairy, meat and vegetables• Top macro-mineral• Fifth most abundant element by mass
Calcium
Minerals
Iron- helps red blood cells travelMagnesium- helps muscles and nerves functionPhosphorus- healthy bones and teethPotassium- helps balance of water in tissuesZinc- wound healing
Water
• Helps heart burn• Maintains healthy weight• Cleanses body• Found in fruits and vegetables
Carbs• Gives energy• Main forms: - Simple (Sugars) - Complex (Starches)• Complex starches = long lasting energy• Simple sugars = quick energy boosts = unhealthy• Complex starches from - bread, cereals, pasta, and veggies• Simple sugars from candy
Carbs (Cont.)
• Complex starches have many vitamins + minerals • Body breaks down carbs into sugar glucose• Glucose = quick energy• Excess glucose stored in liver and muscles• Higher glucose level = insulin• Insulin moves sugar from blood to cells
Fat• Three types of fats - Saturated fatty acids (Animal food, dairy) - Unsaturated fatty acids (Plants, fish) - Mono unsaturated fatty acids (Plants = olive oil, canola oil)• Unsaturated fat healthier• Gives vitamins a place to stay• Excess fat = obesity, illness, tiredness, and may
promote cancer• Transport oxygen to body• Basis for hormone, brain, and nervous system
function
Fat (Cont.)
• Fat can: - protects our organs - bodies stay warm in cold weather - keeps hormones and blood pressure steady - keeps skin and hair healthy - body's reserve tank of energy • Chemically part of fat cells• Fat a mixture, bad fat has good fat, vice versa• No bad fats exist in nature• Fat cells can swell up to 6x in size
Protein• 20 Chemicals called Amino Acids• 11 Acids “Non-essential” made by body• 9 “Essential” Acids from food• Animal food contains all essential acids• Makes: - haemoglobin; carries oxygen around body - antibodies; fight off infection• Builds up muscles, organs, glands• Repairs + replaces them
Protein (Cont.)
• Protein cannot be made without all 9 amino acids• Excess protein burned as calories or fat• Helps control metabolism• Half of non-water body weight is protein• Body is constantly burning protein
Fiber• Two types: - Soluble; feel full longer, aids weight loss - Dietary Fibre; Complex Carbohydrate• Good source of fibre - oatmeal, oat bran, barley, dried beans, vegetables• Insoluble Fibre reduces risk of colon cancer• We cannot fully digest dietary fibre
Bibliography
http://kidshealth.org/teen/diabetes_center/words_to_know/carbohydrate.html
http://www.cyh.com/HealthTopics/HealthTopicDetailsKids.aspx?p=335&np=284&id=1431
http://kidshealth.org/kid/nutrition/food/carb.html
http://www.wheatfoods.org/AboutWheat-What-is-Fiber/Index.htm
http://www.treelight.com/health/nutrition/FatFacts.html
http://www.hamilton.ca/NR/rdonlyres/BA9CE363-D0B5-4DA6-B709-14608B80903C/0/FatFacts.pdf
http://www.bodyhealth.com/html/biobuilde/key.asp