ESSENTIAL NUTRIENTS

BY:Megan MaxwellAnd Nicole Pigura-SmithComputers 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 To much Fat soluble can be dangerous Excess water soluble urinated out

Fat- Soluble Vitamins A: 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 body In: Almonds, peanuts, broccoli, fruit,

etc…. K: Helps your bones not to fracture

Water-Soluble Vitamins B: Aids metabolism, circulatory and

nervous systems In: Chicken, fish, dairy, beans, etc… 8 varieties

B1, B2, B3, B5, B6, B7, B9, B12 C: Helps healthy muscles, and skin Transports oxygen to organs In: Fruit, tomatoes, green veggies, etc….. Helps fight the common cold

MINERALS An not organic element that is essential to the

nutrition of humans 2 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 minerals Body 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 potassium Calcium: Helps build strong bones In: leafy green vegetables, dairy, etc…….. Potassium: keeps muscles and nervous system

working In: bananas, broccoli, legumes, etc…

TRACE MINERALS The body doesn’t need very many trace

minerals The trace minerals are: - iron, zinc, manganese, copper, fluoride, etc.... The 2 main ones are iron and zinc Iron: transports oxygen from lungs to body In: meat, fish, leafy green vegetables, etc...... Zinc: helps immune system In: beef, pork, lamb, legumes, etc…..

WATER

All living things need water to survivePeople can’t 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 body In: Liquids, fruits, and veggies

Carbohydrates Sources

Grains, fruits, veggies, candy, etc… Two types

Simple (AKA simple sugars gives vitamins/minerals)

Complex (AKA Starches support growth/overall health)

When eaten, carbs break down to sugar energy source

Simple sugars don’t last long, blood sugar will rise quicker

Starches last longer, get energy over long time

Carbohydrates Whole grain carbs:

Break down more slowly Are high in fibre Packed with vitamins and minerals

Carbs have 4 calories/gram Slower body breaks down carbs, easier to regulate them Sugar/Refined foods are “Bad Carbs” because:

Easy to get hands on Come in large portions Taste good Aren’t too filling Contain excess calories

Fat Sources:

Meats, alternatives, oils, dairy, snack/baked/fried foods, fruits/vegetables

Three 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

tissue Fuels body “Building blocks” of hormones

Fat Helps people feel full Helps absorb some vitamins (Vitamin A, D, E, K) If not burned as energy, stored in fat cells Body saves fat for when food is scarce Saturated fats seen as neutral/ maybe good to

heart health Limit saturated fat, eat more unsaturated fat

Protein Sources:

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

protein Protein you eat makes specialized proteins w/

different jobs Makes hemoglobin for blood cells to carry oxygen Build cardiac muscle

Digestive juices break down proteins to amino acids 22 amino acids, 13 your body makes, 9 can’t make Get other 9 acids from protein foods

Fibre Sources:

Plants (fruits, vegetables, grains, legumes) Two types:

Soluble (partially dissolves in water, slows absorption of sugar into blood)

Insoluble (doesn’t dissolve in water, absorbs water, swells)

Lower cholesterol, prevent diabetes/heart disease, feel full Helps with constipation, gives food for intestinal bacteria Help move food through digestive system Contains no calories Are carbs that can’t be digested

BIBLIOGHRAPHY http://kidshealth.org/kid/stay_healthy/food/vitamin.html http://www.webmd.com/parenting/vitamins-for-kids-do-healthy-kids-need-vitamins http://kidshealth.org/kid/stay_healthy/food/minerals.html http://www.livestrong.com/article/358223-vitamins-minerals-dietary-guideline-for-k

ids/

http://kidshealth.org/kid/stay_healthy/food/water.html http://www.watereducation.org/doc.asp?id=1022 http://kidshealth.org/kid/stay_healthy/food/carb.html http://kidshealth.org/parent/growth/feeding/sugar.html# http://kidshealth.org/kid/nutrition/food/fat.html http://pubs.ext.vt.edu/348/348-826/348-826.html http://kidshealth.org/parent/growth/feeding/fat.html http://kidshealth.org/kid/nutrition/food/protein.html# http://www.historyforkids.org/scienceforkids/chemistry/organic/protein.htm\ http://www.cdc.gov/ http://fibrefacts.com/children_and_fibre.html http://www.askdrsears.com/topics/family-nutrition/fiber/what-fiber http://life.familyeducation.com