Essential Nutrients By Isabella and Helen

Carbohydrates  Functions: - providing energy - breakdown fatty acids  2 types: - simple (sugars) - complex (starches)  Sources: - dairy, grains, veggies, fruits etc…  Other info: - slow digesting carbs are good for bodybuilders - slow digesting carbs are natural - 1 g=4 cal

Carbohydrates (Cont.)  Complex: - build energy = - helps you feel full - starches  Simple: - become fuel for brain = - found in refined vitamins -sugars

Protein  Functions: - source of energy - building body tissue  Sources: - parsley, lentils, almonds, brown rice etc…  Types: - complete - incomplete

Protein (Cont.)  Other Info: - 1 cal=4 g - made up of amino acids  Complete: - meat, fish, cheese, eggs, etc…  Incomplete: - grains, beans, peas, corn, etc…

Fats  Types: - saturated, unsaturated, trans etc…  Functions: - fuel body - absorb nutrients  Sources: - nuts oil, butter, meat etc…

Fats (cont.)  Saturated: - has negative health effects =  Unsaturated: - has a positive health effect =  Trans: - has a negative health effect =

Fibre  Sources: - vegetable, beans, fruits etc…  Types: - insoluble - soluble  Interesting Facts: - 20 grams a day - in cell walls of plants - important for digestion

Vitamins  Improve growth and development  Each improves different functions of body  Different types are found in different foods Two main :  Fat-soluble stored in fat tissues & liver  Water-soluble travels through bloodstream  Types: A, B, C, D, E, K

Vitamins (cont.)  Name comes from words vital and amine  There are now 14 kinds of vitamins  Most are obtained through food  Vitamins F-J were scratched or reclassified Water-soluble:  C- fights infection & diseases, found in broccoli  B- makes energy & protects nerves; in liver & yeast *8 vitamins, 1-12

Vitamins (cont.) Fat-soluble:  A- helps vision, found in carrots  D- promotes bone growth, found in milk  E- an antioxidant, found in sunflower seeds  K- regulates blood clotting, found in cauliflower

Minerals  Improves body growth, development, and health  Body uses to perform different functions  Helps from hormones to heartbeats  Meats, vegetables, dairy and grains have minerals Two main:  Macro minerals *Macro means large in Greek; need more  Trace minerals  Main types: calcium, iron, zinc, protein

Minerals (cont.) Macro minerals:  Calcium, magnesium, sodium, potassium, chloride, sulfur  Calcium - from milk & juice, Protein - from meat & eggs  Trace minerals:  iron, manganese, copper, iodine, zinc, cobalt, fluoride, selenium  Iron - from red meat, Zinc – from seeds & wheat

Minerals (cont.)  Minerals like zinc & copper produce others (brass)  Zinc can prevent sunburn  Overdosing can be toxic  Are approx. 4% of body mass  Trace intake should be >100mg/day  Macro intake should be <100mg/day  Minerals cannot be made in the body  Help metabolism and forms bones

Water  Removes toxins from body  Hydrates body  20% of daily amount comes from foods  Should have 8 glasses a day  Dissolves more substances than any other liquid  Can reduce joint & back pain  ‘Toxic’ water can cause cancer

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