leader nutrients
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Leader Nutrients. The Stuff that makes us move!. 1. Carbohydrates. Carbohydrates fill numerous roles in living things, such as the storage and transport of energy (starch, sugar) and structural components (cellulose in plants or “Fibre”). - PowerPoint PPT PresentationTRANSCRIPT
Leader NutrientsThe Stuff that makes us move!
1. Carbohydrates
Carbohydrates fill numerous roles in living things, such as the storage and transport of energy (starch, sugar) and structural components (cellulose in plants or “Fibre”).
Additionally, carbohydrates and their derivatives play major roles in the working process of the immune system, fertilization, pathogenesis, blood clotting, and development.
• Types – Simple vs. Complex vs. Fiber
1. Carbohydrates
Simple Carbs - SugarsFood Sources• Ripe fruits, vegetables, honey, corn syrup, candy,
jellies and frosting
Functions• Used by the body for a quick burst of energy.• Converted by the body into glucose or ‘blood sugar’.
1. Carbohydrates
Complex Carbs - StarchesFood Sources• Fruits, vegetables, breads, cereals, pasta, dry beans
and nuts
Functions• Starches are more complex than sugars and
therefore take more time to break down.• Starches produce slower burning and longer lasting
energy.
1. Carbohydrates
FiberFood Sources• Legumes, oats, rye, barley, bran, prunes, plums,
berries, root vegetables, others.
Functions• Fiber does not supply the body with energy, but
absorbs water and aids in digestion.• Dietary fiber is more commonly known as
“roughage”.
2. Protein
Proteins are broken down in the stomach during digestion by enzymes to provide amino acids for an organism, including those amino acids that an organism cannot create itself. Protein provides the building blocks for the creation of muscle tissue, building DNA and providing the body with antibodies. Protein deficiency plays a part in the disease kwashiorkor.
Types – Incomplete vs. Complete
2. Protein
Incomplete proteins are proteins found in plants and do not contain one or more essential amino acids. Certain plant protein sources can be combined to create complete proteins.
Food Sources• Dry beans, dry peas, nuts, seeds.
2. ProteinComplete proteins are proteins found in meat
sources which contain all the essential amino acids.
Food Sources• Meat, poultry, fish, eggs, milk and other dairy
products.
3. Fat
Fats play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function. They also serve as energy stores for the body. Fats are broken down in the body to release glycerol and free fatty acids. The glycerol can be converted to glucose by the liver and thus used as a source of energy.
Types – Saturated (Trans, cholesterol) vs. Unsaturated (Mono, Poly, Omega-3 fatty acids)
3. Fat
Saturated FatsSaturated and trans fats are less healthy kinds of fats.
They can increase your risk of heart disease by increasing your total Low-Density Lipoproteins (LDL or "bad") cholesterol.
Food Sources• Dairy products, meat sources, coconut oil
3. Fat
UnsaturatedUnsaturated Fats such as monounsaturated and
polyunsaturated fats can lower your risk of heart disease by reducing the total and low-density lipoprotein (LDL) cholesterol levels in your blood. Omega-3s appear to decrease the risk of coronary artery disease.
Food Sources• Avocado, nuts, vegetable oils such as soybean, canola
and olive. Meat products contain both saturated and unsaturated fats.
4. Water
Water, which makes up over one-half of normal body weight, is a vital part of many body fluids. Water forms part of the blood and helps carry nutrients to the cells and takes waste away from the cells. Water also helps to regulate body temperature through perspiration.
Food Sources• Water, juice, milk, soup, watermelon, oranges.
Deficiency• Dehydration
5. Vitamins
Vitamins are organic compounds that are essential to health. They are required in tiny amounts, but without them deficiency diseases result. Vitamins are involves in regulating the action that takes place in cells.
• Water soluble vs. Fat Soluble
5. Vitamins
Solubility is the characteristic physical property referring to the ability of a given substance (the solute) to dissolve in a liquid (the solvent.)
Therefore: • Water soluble means, “able to dissolve in
water.”• Fat soluble means, “able to dissolve in fat.”
5. Vitamins - Water Soluble
B1 – ThiaminFood Sources• Oatmeal, brown rice, asparagus, cauliflower,
potatoes, eggs, pork
Function• Essential for neural function and carbohydrate
metabolism
Deficiency• Insomnia, sleep apnea, dementia, depression,
impotence, and infertility.
5. Vitamins
B2 – NiacinFood Sources• Meat, dates, tomatoes, leaf vegetables, seeds,
mushrooms
Function• Involved in both DNA repair, and the production of
steroid hormones in the adrenal gland.
Deficiency• Pellagra, slowing of the metabolism causing
decreased tolerance to cold.
5. Vitamins
B3 – RiboflavinFood Sources• Milk, cheese, leafy green vegetables, liver, kidneys,
legumes, yeast and almonds.
Function• plays a key role in energy metabolism, and is
required for the metabolism of fats, carbohydrates, and proteins.
Deficiency• Cracked and red lips, inflammation of the lining of
mouth and tongue, mouth ulcers, etc., etc., etc.
5. Vitamins
B6Food Sources• meats, whole grain products, vegetables, and nuts.
Function• macronutrient metabolism, neurotransmitter
synthesis, histamine synthesis, hemoglobin synthesis and function and gene expression.
Deficiency• A bunch of long medical terms that I couldn’t
pronounce.
5. Vitamins
B12Food Sources• meat (especially liver and shellfish), milk and eggs.
Animals must obtain it directly or indirectly from bacteria.
Function• Normal functioning of the brain and nervous system,
and for the formation of blood.
Deficiency• Fatigue, depression, poor memory, mania and
psychosis
5. Vitamins
Folic Acid – Vitamin MFood Sources• Leafy vegetables such as spinach, turnip greens,
lettuces, dried beans and peas
Function• Fertility, memory and mental agility, and battling
depression, stroke, cancer and heart disease.
Deficiency• Diarrhea, loss of appetite, weight loss, weakness,
sore tongue, headaches, heart palpitations, irritability, and behavioral disorders.
5. Vitamins
C – Ascorbic AcidFood Sources• Peppers, citrus fruits, broccoli
Function• Highly effective antioxidant
Deficiency• Scurvy which leads to the formation of liver spots on
the skin, spongy gums, bleeding from all mucous membranes, pale skin, depression, and partially immobilization.
5. Vitamins – Fat Soluble
A - CaroteneFood Sources• Carrots, sweet potatoes, mango, apricots, squash
Function• Vision, immune function, bone metabolism, skin
health, reducing risk of heart disease and cancer, antioxidant activity
Deficiency• Blindness
5. Vitamins
DFood Sources• Fatty fish oils, fatty fish such as herring, catfish,
salmon, mackerel, tuna.
Function• Maintenance of organ systems.
Deficiency• Depression, impaired bone mineralization, rickets in
children and osteomalacia in adults
5. Vitamins
EFood Sources• Nuts, olives, seeds, spinach, asparagus.
Function• Antioxidant, Inhibitor of prostate cancer, heart
disease, cancer and cataracts.
Deficiency• Neurological problems due to poor nerve conduction
5. Vitamins
KFood Sources• Leafy green vegetables such as spinach, swiss chard,
cabbage, kale, cauliflower, broccoli, and brussels sprouts.
Function• Helps blood to clot properly.
Deficiency• Extremely rare unless the intestines are heavily
damaged or are unable to absorb the molecule.
6. Minerals
Minerals are inorganic elements found in the Earth’s crust, also found in our bodies in small amounts. The body needs minerals to create strong bones and teeth, and are involved in most of the bodies major functions.
6. Minerals
IronFood Sources• red meat, fish, poultry, lentils, beans, leaf vegetables,
tofu, chickpeas, black-eyed peas
Function• Build new red blood cells, burn fuel for energy, and
carry oxygen in the blood.
Deficiency• Iron Deficiency Anemia
6. Minerals
CalciumFood Sources• Dairy products, seaweeds
Function• Bone and teeth formations
Deficiency• Brittle bones and teeth, osteoporosis, cancer
prevention.
6. Minerals
ZincFood Sources• Meats, milk, egg yokes, seafood, whole grains
Function• Protein building, associated with Insulin, wound
healing.
Deficiency• Hair loss, skin lesions, diarrhea, and wasting of body
tissues.
6. Minerals
SodiumFood Sources• Table salt, soy sauce
Function• Regulation of blood and body fluids, transmission of
nerve impulses, heart activity, and certain metabolic functions.
Deficiency• Hyponatremia, swelling of the brain
Sources
• http://en.wikipedia.org/• http://www.mayoclinic.com/health/fat/
NU00262• http://images.google.ca/imghp?
hl=en&tab=wi