Essential Nutrients

1. Essential Nutrients By: Jessen Gibbs and Nick Kristof

2. Vitamins • Organic and essential to peoples health • Two types water soluble and fat soluble. • Both types of vitamins have a special role. • Fat soluble contain A, D, E and K • Water soluble contain B and C • Vitamins are needed to help essential parts in body • Like the immune system and digestive system.

3. Water-Soluble Vitamins • Water soluble vitamins B and C • Not stored must be replaced each day • Easily washed out in the form of urination • Large doses not recommended, no side effects. • Nontoxic under normal conditions. • Vitamin C (ascorbic acid): In certain fruits and vegetables. • Wound healing, maintaining blood vessels, bones, teeth, absorption of iron. • Vitamin B (Thiamin): In various meats and whole grains • Helps release energy from foods • Promotes normal appetite • Important in function of nervous system.

4. Fat-Soluble Vitamins • Fat soluble vitamins A, D, E and K. • Fat soluble vitamins stays in body for a long time from 6 days-6 months and stored in fat tissue. • Fat soluble vitamins don’t loose vitamins when cooked • Largeof Fat soluble vitamins can be toxic and lead to health problems. • Vitamin A: • In dairy foods like milk, cheese, yogurt etc. And Vegetables. • Forms skin and helps immune system. • Vitamin D: In fish oils, egg yolk, fortified dairy products • Synthesized by sunlight action on skin. • Hardens bones and teeth, increases absorption of calcium. • Vitamin E: In whole grain products, nuts, egg yolk. • Prevents damage to cell membranes and Antioxidant. • Vitamins K: In dark green leafy vegetables. • Helps blood to clot.

5. Minerals • Chemical elements required by living organisms • There are two types of minerals Macro and Trace • Macro mineral includes calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur • Trace minerals includes iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium • Like vitamins minerals help your body grow • Body needs larger amount of Macro then Trace minerals • Body only needs small amount of trace minerals

6. Macro Minerals • Macro minerals are made up of calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur • Macro minerals are the minerals most commonly consumed • Calcium- is the best mineral for bones • Builds strong and healthy bones • Also makes teeth healthy • Dairy products, vegetables and fruit all have calcium. • Magnesium- is the a essential for the metabolic process. • Accounts for about 0.05% of the body’s total weight • Magnesium helps absorption of metabolism. • And other minerals such as calcium, phosphorus, sodium and potassium.

7. Trace Minerals • Body only needs small amount of Trace minerals • Trace minerals includes iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium • Are usually found at small levels in our bodies • Provides good bone health • Iron- transports oxygen to lungs • Forms hemoglobin which is the part of your red blood cells. • In meat, especially red meat, such as beef • tuna and salmon and beans also • Zinc -helps your immune system • It also helps with cell growth and helps heal wounds, such as cuts.

8. Water • Required for all chemical reactions • Removes water wastes from body • 70 percent of adults are made of water • 80 percent of infants weight is water • Healthy person can drink 12 liters of water • Moves nutrients around Body. • In bottled water and juicy fruits and vegetables

9. Protein • builds, maintains, and replaces tissue • basic building blocks of human body • Makes up Muscle, hair, skin, and connective tissue   • made up of smaller units called amino acid • makes antibodies and hemoglobin  

10. Protein • Many foods contain protein • beef, poultry, fish, eggs, dairy products, nuts, seeds, and legumes like black beans and lentils, all contain Protein • Your body uses it to make lots of specialized molecules • Other proteins are used to build cardiac muscle.   • is contained in every part of your body • the skin, muscles, hair, blood, body organs, eyes,evenfingernails and bones. • contains carbon, oxygen, hydrogen, nitrogen and sometimes sulphur

11. Fibre • is one of those good for you nutrients. • refers to carbohydrates that cannot be digested. • is found in the plants we eat for food — fruits, vegetables, grains, and legumes. • a distinction is made between soluble and insoluble fiber. • Soluble partially dissolves in water and has lowered cholesterol.

12. Fat • transport oxygen to every cell in your body • are the basis for every hormone, brain, and nervous system function. • All fats are a mixture. • goodfats contain small amounts of bad fat • badfats contain small amounts of good fat. • Saturated fat is not all that good, but its not particularly bad, either. • Sources of good fats come from fish, egg yolks, nuts, seeds, olives, durians, and unrefinedoils.

13. Fat • is a component in food. foods, including most fruits and vegetables, have almost no fat • Other foods have plenty of fat. Including nuts, oils, butter, and meats. • fat is important for a healthy diet • men should have less than 18% total body fat • women less than 23%. • Until levels reach 35% and 40% total body fat respectively.

14. Carbs • are an ideal source of energy for the body. • carbs are one of the three main nutrients in food. • are the body's major source of energy. • two main types of carbohydrates • sugars (like the kinds in milk, fruit, table sugar, and candy) • starches, which are found in grains, breads, crackers, and pasta.

15. Carbs • The body breaks down carbs into the sugar glucose • Glucose is absorbed into the bloodstream, which raises blood sugar. • As the sugar level rises, the pancreas releases a hormone called insulin • Insulin is needed to move glucose from the blood in the cells, • Glucose can be used as a source of energy.

16. Bibilyography • http://kidshealth.org/ • http://www.wikipedia.org/ • http://www.