ESSENTIAL NUTRIENTS

By: Jessen Gibbs and Nick Kristof

Vitamins Organic and essential to peoples health Two types water soluble and fat soluble. Both types of vitamins have a special role. Fat soluble contain A, D, E and K Water soluble contain B and C Vitamins are needed to help essential parts in body Like the immune system and digestive system.

Water-Soluble Vitamins Water soluble vitamins B and C Not stored must be replaced each day Easily washed out in the form of urination Large doses not recommended, no side effects. Nontoxic under normal conditions. Vitamin C (ascorbic acid): In certain fruits and vegetables. Wound healing, maintaining blood vessels, bones, teeth,

absorption of iron. Vitamin B (Thiamin): In various meats and whole grains Helps release energy from foods Promotes normal appetite Important in function of nervous system.

Fat-Soluble Vitamins Fat soluble vitamins A, D, E and K. Fat soluble vitamins stays in body for a long time from 6 days-6

months and stored in fat tissue. Fat soluble vitamins don’t loose vitamins when cooked Largeof Fat soluble vitamins can be toxic and lead to health

problems. Vitamin A: In dairy foods like milk, cheese, yogurt etc. And Vegetables. Forms skin and helps immune system. Vitamin D: In fish oils, egg yolk, fortified dairy products Synthesized by sunlight action on skin. Hardens bones and teeth, increases absorption of calcium. Vitamin E: In whole grain products, nuts, egg yolk. Prevents damage to cell membranes and Antioxidant. Vitamins K: In dark green leafy vegetables. Helps blood to clot.

Minerals Chemical elements required by living organisms There are two types of minerals Macro and Trace Macro mineral includes calcium, phosphorus, magnesium,

sodium, potassium, chloride, and sulfur Trace minerals includes iron, manganese, copper, iodine,

zinc, cobalt, fluoride, and selenium Like vitamins minerals help your body grow Body needs larger amount of Macro then Trace minerals Body only needs small amount of trace minerals

Macro Minerals Macro minerals are made up of calcium, phosphorus,

magnesium, sodium, potassium, chloride, and sulfur Macro minerals are the minerals most commonly

consumed Calcium- is the best mineral for bones Builds strong and healthy bones Also makes teeth healthy Dairy products, vegetables and fruit all have calcium. Magnesium- is the a essential for the metabolic process. Accounts for about 0.05% of the body’s total weight Magnesium helps absorption of metabolism. And other minerals such as calcium, phosphorus, sodium

and potassium.

Trace Minerals Body only needs small amount of Trace minerals Trace minerals includes iron, manganese, copper, iodine,

zinc, cobalt, fluoride, and selenium Are usually found at small levels in our bodies Provides good bone health Iron- transports oxygen to lungs Forms hemoglobin which is the part of your red blood

cells. In meat, especially red meat, such as beef tuna and salmon and beans also Zinc -helps your immune system It also helps with cell growth and helps heal wounds, such

as cuts.

Water Required for all chemical reactions Removes water wastes from body 70 percent of adults are made of water 80 percent of infants weight is water Healthy person can drink 12 liters of water Moves nutrients around Body. In bottled water and juicy fruits and

vegetables

Protein builds, maintains, and replaces tissue 

basic building blocks of human body

Makes up Muscle, hair, skin, and connective tissue  

made up of smaller units called amino acid  makes antibodies and hemoglobin   

Protein Many foods contain protein

beef, poultry, fish, eggs, dairy products, nuts, seeds, and legumes like black beans and lentils, all contain Protein

Your body uses it to make lots of specialized molecules  

Other proteins are used to build cardiac muscle.  

is contained in every part of your body

the skin, muscles, hair, blood, body organs, eyes,even fingernails and bones.

   contains carbon, oxygen, hydrogen, nitrogen and sometimes sulphur

Fibre is one of those good for you nutrients. refers to carbohydrates that cannot be

digested. is found in the plants we eat for food —

fruits, vegetables, grains, and legumes.

a distinction is made between soluble and insoluble fiber.

Soluble partially dissolves in water and has lowered cholesterol.

Fat transport oxygen to every cell in your body

are the basis for every hormone, brain, and nervous system function.

 

All fats are a mixture.

good fats contain small amounts of bad fat

bad fats contain small amounts of good fat.  Saturated fat is not all that good, but its not particularly bad, either.

Sources of good fats come from fish, egg yolks, nuts, seeds, olives, durians, and unrefined oils.

Fat is a component in food. foods, including most fruits

and vegetables, have almost no fat

Other foods have plenty of fat. Including nuts, oils, butter, and meats.

fat is important for a healthy diet

men should have less than 18% total body fat women less than 23%.

Until levels reach 35% and 40% total body fat respectively.

Carbs are an ideal source of energy for the body.   carbs are one of the three main nutrients

in food. are the body's major source of energy. two main types of carbohydrates sugars (like the kinds in milk, fruit, table

sugar, and candy) starches, which are found in grains,

breads, crackers, and pasta.

Carbs The body breaks down carbs into the

sugar glucose Glucose is absorbed into the

bloodstream, which raises blood sugar. As the sugar level rises, the pancreas

releases a hormone called insulin Insulin is needed to move glucose from

the blood in the cells, Glucose can be used as a source of

energy.

Bibilyography http://kidshealth.org/ http://www.wikipedia.org/ http://www.