essential nutrients


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ESSENTIAL NUTRIENTS . BY: Megan Maxwell And Nicole Pigura-Smith Computers 8. VITAMINS. Organic substances essential for normal growth 2 Types: Fat-soluble (A , D, E, and K) Water-soluble ( B and C ) Should come from balanced, healthy diet Only needed in trace amounts - PowerPoint PPT Presentation


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ESSENTIAL NUTRIENTS BY:Megan MaxwellAnd Nicole Pigura-SmithComputers 8

VITAMINSOrganic substances essential for normal growth 2 Types: Fat-soluble (A, D, E, and K) Water-soluble (B and C )Should come from balanced, healthy dietOnly needed in trace amountsTo much Fat soluble can be dangerous Excess water soluble urinated out

Fat- Soluble VitaminsA: Helps growth, tissue & bone repair In: Dairy, eggs, carrots, yams etc..D: Helps bone and tooth formation In: Dairy, egg yolks, fish oil, etc..E: Helps heal & repair your bodyIn: Almonds, peanuts, broccoli, fruit, etc.K: Helps your bones not to fracture

Water-Soluble VitaminsB: Aids metabolism, circulatory and nervous systemsIn: Chicken, fish, dairy, beans, etc8 varietiesB1, B2, B3, B5, B6, B7, B9, B12C: Helps healthy muscles, and skinTransports oxygen to organsIn: Fruit, tomatoes, green veggies, etc.. Helps fight the common cold

MINERALSAn not organic element that is essential to the nutrition of humans2 types of minerals - Macrominerals (body needs more) - Trace minerals (body needs less)A couple other types of minerals are: -calcium, iron, potassium, zinc, etc..Calcium and potassium are Macrominerals Iron and Zinc are Trace mineralsBody uses minerals to build strong bones

MACROMINERALS The body needs lots of Macrominerals Macrominerals are:- calcium, phosphorus, magnesium, sodium, potassium, chloride, sulfur, etc...The 2 main ones are calcium and potassiumCalcium: Helps build strong bonesIn: leafy green vegetables, dairy, etc..Potassium: keeps muscles and nervous system workingIn: bananas, broccoli, legumes, etc TRACE MINERALSThe body doesnt need very many trace mineralsThe trace minerals are: - iron, zinc, manganese, copper, fluoride, etc.... The 2 main ones are iron and zinc Iron: transports oxygen from lungs to bodyIn: meat, fish, leafy green vegetables, etc......Zinc: helps immune systemIn: beef, pork, lamb, legumes, etc..

WATERAll living things need water to survivePeople cant drink salt waterOnly 2.8% of the water on earth is freshMore than half of your body weightNot enough water dehydration Gets rid of dangerous toxins in bodyIn: Liquids, fruits, and veggies

Carbohydrates SourcesGrains, fruits, veggies, candy, etcTwo typesSimple (AKA simple sugars gives vitamins/minerals) Complex (AKA Starches support growth/overall health)When eaten, carbs break down to sugar energy sourceSimple sugars dont last long, blood sugar will rise quickerStarches last longer, get energy over long time

CarbohydratesWhole grain carbs:Break down more slowlyAre high in fibrePacked with vitamins and mineralsCarbs have 4 calories/gramSlower body breaks down carbs, easier to regulate themSugar/Refined foods are Bad Carbs because:Easy to get hands onCome in large portionsTaste goodArent too fillingContain excess calories

FatSources:Meats, alternatives, oils, dairy, snack/baked/fried foods, fruits/vegetablesThree types:Unsaturated (plant/fish good for heart, healthy fat)Saturated (meat/animal products raises cholesterol, risk of heart disease, bad fat)Trans (snack/baked/fried foods raises cholesterol, risk of heart disease)Develops brain/nervous system, insulates nervous system tissueFuels bodyBuilding blocks of hormones

FatHelps people feel fullHelps absorb some vitamins (Vitamin A, D, E, K)If not burned as energy, stored in fat cellsBody saves fat for when food is scarceSaturated fats seen as neutral/ maybe good to heart healthLimit saturated fat, eat more unsaturated fat

ProteinSources:Meat, legumes, dairy, alternatives, some fruits, some vegetables Two types:Plant (incomplete protein sources missing one or more essential amino acid )Animal (complete protein sources provides all essential amino acids)Builds/maintains/replaces tissues Makes/fixes new cells

Protein Muscles/organs/immune system made mostly of proteinProtein you eat makes specialized proteins w/ different jobsMakes hemoglobin for blood cells to carry oxygenBuild cardiac muscleDigestive juices break down proteins to amino acids22 amino acids, 13 your body makes, 9 cant makeGet other 9 acids from protein foods

FibreSources:Plants (fruits, vegetables, grains, legumes)Two types:Soluble (partially dissolves in water, slows absorption of sugar into blood)Insoluble (doesnt dissolve in water, absorbs water, swells)Lower cholesterol, prevent diabetes/heart disease, feel fullHelps with constipation, gives food for intestinal bacteriaHelp move food through digestive systemContains no caloriesAre carbs that cant be digested



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