Essential Nutrients

Essential NutrientsMadison Low & Jill Sabo

Computers 8

Vitamins

• 2 types: water soluble and fat soluble• Water soluble travels through blood-stream• Fat soluble stays in body for when needed• Gives you energy• Helps maintain strong body and healthy blood• Found in most food

Foods with Vitamins• Vitamin A- dairy, vegetables• Vitamin B1- vegetables, tuna, beans, etc• Vitamin B2- dairy• Vitamin B3- meat, grain, dairy, nuts, etc• Vitamin B6- dairy, meat, vegetables• Vitamin B12- Seafood• Vitamin C- fruits• Vitamin D- dairy, meat• Vitamin E- nuts• Vitamin K- vegetables, breads, grains, some nuts

Fat and Water Soluble Vitamins

• Fat:-stays in body for up to 6 months-carried out into body when needed-A, D, E & K are fat soluble• Water:-travels through bloodstream-doesn’t get stored much in body-A, C & all B are water soluble

Minerals

• Helps body grow and develop• Maintain hormones and normal heartbeat• 2 types-trace minerals(small)-macro minerals(large)• Found in vegetables, meats, grains• Teens need 1,300 mg per day

• Builds strong bones• Healthy teeth • Found in dairy, meat and vegetables• Top macro-mineral• Fifth most abundant element by mass

Calcium

Minerals

Iron- helps red blood cells travelMagnesium- helps muscles and nerves functionPhosphorus- healthy bones and teethPotassium- helps balance of water in tissuesZinc- wound healing

Water

• Helps heart burn• Maintains healthy weight• Cleanses body• Found in fruits and vegetables

Carbs• Gives energy• Main forms: - Simple (Sugars) - Complex (Starches)• Complex starches = long lasting energy• Simple sugars = quick energy boosts = unhealthy• Complex starches from - bread, cereals, pasta, and veggies• Simple sugars from candy

Carbs (Cont.)

• Complex starches have many vitamins + minerals • Body breaks down carbs into sugar glucose• Glucose = quick energy• Excess glucose stored in liver and muscles• Higher glucose level = insulin• Insulin moves sugar from blood to cells

Fat• Three types of fats - Saturated fatty acids (Animal food, dairy) - Unsaturated fatty acids (Plants, fish) - Mono unsaturated fatty acids (Plants = olive oil, canola oil)• Unsaturated fat healthier• Gives vitamins a place to stay• Excess fat = obesity, illness, tiredness, and may

promote cancer• Transport oxygen to body• Basis for hormone, brain, and nervous system

function

Fat (Cont.)

• Fat can: - protects our organs - bodies stay warm in cold weather - keeps hormones and blood pressure steady - keeps skin and hair healthy - body's reserve tank of energy • Chemically part of fat cells• Fat a mixture, bad fat has good fat, vice versa• No bad fats exist in nature• Fat cells can swell up to 6x in size

Protein• 20 Chemicals called Amino Acids• 11 Acids “Non-essential” made by body• 9 “Essential” Acids from food• Animal food contains all essential acids• Makes: - haemoglobin; carries oxygen around body - antibodies; fight off infection• Builds up muscles, organs, glands• Repairs + replaces them

Protein (Cont.)

• Protein cannot be made without all 9 amino acids• Excess protein burned as calories or fat• Helps control metabolism• Half of non-water body weight is protein• Body is constantly burning protein

Fiber• Two types: - Soluble; feel full longer, aids weight loss - Dietary Fibre; Complex Carbohydrate• Good source of fibre - oatmeal, oat bran, barley, dried beans, vegetables• Insoluble Fibre reduces risk of colon cancer• We cannot fully digest dietary fibre

Bibliography

http://kidshealth.org/teen/diabetes_center/words_to_know/carbohydrate.html

http://www.cyh.com/HealthTopics/HealthTopicDetailsKids.aspx?p=335&np=284&id=1431

http://kidshealth.org/kid/nutrition/food/carb.html

http://www.wheatfoods.org/AboutWheat-What-is-Fiber/Index.htm

http://www.treelight.com/health/nutrition/FatFacts.html

http://www.hamilton.ca/NR/rdonlyres/BA9CE363-D0B5-4DA6-B709-14608B80903C/0/FatFacts.pdf

http://www.bodyhealth.com/html/biobuilde/key.asp