Jane Hung and Annie Hall Computers 8 Nutrition

 Meaning:  important in muscle and nerve maintenance  improves circulation  dissolves blot clots  General facts and information:  Needs to work properly, so you grow and develop  You can DIE without it  Makes our body work properly  The two main types are:  Fat soluble vitamin: Vitamins A, D, E, K  Water soluble vitamin: Vitamins B and C Vitamins

Fat soluble vitamins: Vitamin A: Functions: Improves your eyesight Foods: Eggs, dairy products,fruit, vegetables Vitamin D: Functions: strengthening your bones and teeth Foods: dairy products, meat and alternatives, vegetables Vitamin E: Functions: takes care of your lungs also aids information of red blood cells Foods: whole grains, leafy green vegetables, poultry, meats and alternatives, Vegetable oils Vitamin K: Functions: maintenance of normal levels of the blood clotting proteins Foods: leafy green vegetables, dairy products, poultry

Water soluble vitamins: Vitamin B: Functions: Helps your body make protein and energy Foods: Whole grains, seafood, leafy green vegetables, dairy products, and meats and alternatives Vitamin C: Functions: It helps in strengthening your gums and muscles Foods: citrus fruits, fruits, and vegetables

Minerals  General facts and information:  Makes our body works properly  Minerals can be classified according to the amount your body needs:  major minerals : need more than 100mg of a day  minor minerals (trace elements): need less than 100mg of a day.  Examples:  Iron, calcium, sodium, copper, etc.  Two main types:  Macro (larger amount) :  Calcium and sodium  Trace (smaller amount) :  Iron and copper

Macro Calcium Functions: Builds bones and teeth Foods: Dairy products Sodium Functions: help maintain blood pressure Foods: table salt, baking soda, seasonings, meat and alternatives, poultry, dairy products, and pickled foods

Trace Iron Functions: Transport and storage of oxygen. Foods: beef liver, vegetables, red,meat, and poultry Copper Functions: maintenance of blood vessels. Foods: seafood, nuts, legumes, green leafy vegetables

Water  Functions: give nutrients to cells  Foods: vegetables, fruit, green vegetables, and “dry” foods (ex. Grain or mango)  Facts: lose about 250 milliliters of water every day  Doctors recommend drinking at least eight glasses every day  Not enough water= dehydrated  Dehydrated= headaches, fatigue (weariness)and lack of concentration zz

Carbohydrates  Provides energy  Two types: Simple & Complex SIMPLE CARBS:  refined white sugars  Broken down quickly  Very little minerals  Examples are table sugar, fruit, honey, candy etc.

Carbohydrates (cont.) COMPLEX CARBS:  Starches  Break down slowly  Packed with vitamins  Examples are pasta, bread, oatmeal, vegetables

Fats  Provides energy  Develops brain and nervous system  Three types: unsaturated, saturated, and trans fats UNSATURATED:  Good for heart health  Found in oils, plant foods and fish etc.

Fats (cont.)  Increases risk of heart disease  Raises cholesterol  Found in meat and dairy products TRANS FAT:  Raise cholesterol  Increases heart disease  Found in baked goods/fried foods

Protein  Repairs organs and muscles  Broken down into amino acids  Makes haemoglobin (oxygen in blood)  Repairs body tissue  Fights diseases  Two types: Complete and Incomplete

Protein (cont.) COMPLETE:  Contains essential amino acids  Dairy products, eggs, fish, meat etc. INCOMPLETE:  Contain little or no amino acids  Seeds, nuts, beans, oats, peas etc.

Fibre SOLUBLE:  Can dissolve in water  Controls weight  Reduces cholesterol INSOLUBLE:  Cannot dissolve in water  Reduces colon cancer  Prevents constipation

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