Essential Nutrients Madison 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 travel Magnesium- helps muscles and nerves function Phosphorus- healthy bones and teeth Potassium- helps balance of water in tissues Zinc- 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 B80903C/0/FatFacts.pdf