Essential Nutrients

Morgan WoodleyJulie Yang

Computers 8

Carbohydrates

• Ideal source of energy for your body• 2 types– SIMPLE (sugar)– COMPLEX (starches)

• Sources:fruit, diary, candy, grain products, etc…

• Some food causes blood level to rise quickly• Blood level rises, body releases insulin • Insulin moves sugar from blood to cells• Body adsorbs broken carbs into bloodstream

Carbohydrates

• Carbon, oxygen, hydrogen make up carbs

• Complex carbs are more nutritious

• Simple cause quick energy burst

• Fuels everything from muscles to brain

• Easier to burn off then fats and proteins

Fats• Major Source of Energy • 3 major types

-Unsaturated-Saturated-Trans Fat

• Sources : Plant Foods, Animal Products, etc…• Part of healthy diet• Should be 30% of daily calories • Some kinds are good for you• Keeps people full longer

Fats

• We need certain amount in our diet• Helps develop brain and nervous system

correctly• Helps absorb vitamins • Helps fuel body• Insulate nervous system tissue • Building blocks for hormones • Helps body develop how it should

Proteins

• Improves the growth and repair of tissue• types• Sources:• Meat products, dairy products, etc…• Described to look like long necklaces• Each bead is a small amino acid• Amino acid make thousands of different

proteins

Proteins

• Only 22 amino acid (in protein) is important to health

• Your body can make only 13• Eating protein-rich food you get the 9• Animal products are complete with the 9• You should have a variety of protein sources daily• Amino acids can be reused• Muscles, organs, and immune system is mostly

protein

Fiber (Fibre)• Helps body flush out toxins • 2 types: Soluble fiber Insoluble fiber • Sources: Fruits, veggies, whole grain products, etc..• Helps you feel full, and not over-eat• Helps fight diseases • Grains offer the most fiber • Can’t be cooked out • More fiber= more water

Vitamins

-Found in foods we eat-Body needs it to work properly- 2 Types:Fat Soluble (Stored in Fat Tissues in body and liver) Ex. Vit. A,D,E,K Water Soluble (Doesn’t get stored) Ex. Vit. B,C-Able to get vitamins from foods-Comes out of urines if not used-Get assortment of vitamins from eating

Vitamins (cont.)

Vitamin A-Helps to see colors, fight infections-Great for night visionSources: Vegetables, Fruits, Dairy Products fortified with Vitamin A, and liverVitamin B-Makes energy, set free when needs it-Makes red blood cells, carries oxygen Sources: Grains, Seafood, Dairy Products, and Meat alternitavesVitamin C-Keeps body tissues -Helps to heal, resist infectionsSources: Fruits and Vegetables

Vitamins (cont.)

Vitamin D-Forming strong teeth, bones-Helps absorb the amount of calciumSources:Dairy products fortified, grain fortified, egg yolks, liverVitamin E-Protects cells, tissues from damage-Important for health of red blood cellsSources:Grains, Vegetables, NutsVitamins K-Did clotting-Stop bleeding by sticking on surface of cutSources:Dairy Products, Vegetables, Soybean Oil

Minerals- Boost Immune System- Supports normal growth, help cells, organs- Types of Minerals:CalciumIronMagnesiumPhosphorusPotassiumZinc- 2 Kinds of MineralsMacro Minerals (Calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.)Trace Minerals (Iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.)

Minerals (cont.)

Calcium-Builds strong bones, teeth-Osteoporosis causes bones to break easily.Sources: Dairy products, vegetables, soy foodsIron-Helps red blood cells carry oxygenSources:Meat alternatives, vegetables, grain products and soy foodsMagnesium-Helps muscles, nerves function-Helps create energy, make proteinsSources:Grains, vegetables, Chocolate

Minerals (cont.)

Phosphorus-Form healthy bones, teeth-Part of every cell membraneSources:Dairy products, Meat alternatives, Most foodsPotassium-Helps muscle, nervous system function-Maintain water in blood, body tissuesSources:Vegetables, fruits, beansZinc-Important for growth, healing, immunitySources:Dairy products, grains, meat alternatives, sea foods, soy foods

Water-Keeps body working-Makes up half of human’s weight-Blood contain lots of water-Carries oxygen to all cells-Needed for digestive juices -Main ingredient in perspiration-sweat-Contains no calories-Transport nutrients throughout bodyDehydration-Body doesn’t have enough water-Constantly loose water-Keep you from being fast, sharp Lymph-fluid, part of immune system-Fights off illness

Bibliography• http://kidshealth.org/kid/stayhealthy/food/vitamin.html#• http://kidshealth.org/teen/misc/mineralchart.html• http://kidshealth.org/kid/nutrition/food/water.html• http://kidshealth.org/kid/stay_healthy/food/carb.html#• http://kidshealth.org/kid/stay_healthy/food/fat.html#• http://kidshealth.org/kid/stay_healthy/food/protein.html#• http://EzineArticles.com/392865• http://www.carbs-information.com/dietary-fiber-types.htm