ESSENTIAL NUTRIENTS

ESSENTIAL NUTRIENTS BY: Megan Maxwell And Nicole Pigura-Smith Computers 8

VITAMINS • Organic substances essential for normal growth • 2 Types: • Fat-soluble (A, D, E, and K) • Water-soluble (B and C ) • Should come from balanced, healthy diet • Only needed in trace amounts • To much Fat soluble can be dangerous • Excess water soluble urinated out

Fat- Soluble Vitamins • A:Helps growth, tissue & bone repair • In: Dairy, eggs, carrots, yams etc….. • D:Helps bone and tooth formation • In: Dairy, egg yolks, fish oil, etc….. • E:Helps heal & repairyour body • In: Almonds, peanuts, broccoli, fruit, etc…. • K:Helps your bones not to fracture

Water-SolubleVitamins • B: Aids metabolism, circulatory and nervous systems • In: Chicken, fish, dairy, beans, etc… • 8 varieties • B1, B2, B3, B5, B6, B7, B9, B12 • C: Helps healthy muscles, and skin • Transports oxygen to organs • In: Fruit, tomatoes, green veggies, etc….. • Helps fight the common cold

MINERALS • An not organic element that is essential to the nutrition of humans • 2 types of minerals - Macrominerals (body needs more) - Trace minerals (body needs less) • A couple other types of minerals are: -calcium, iron, potassium, zinc, etc….. • Calcium and potassium are Macrominerals • Iron and Zinc are Trace minerals • Body uses minerals to build strong bones

MACROMINERALS • The body needs lots of Macrominerals • Macrominerals are: - calcium, phosphorus, magnesium, sodium, potassium, chloride, sulfur, etc.….. • The 2 main ones are calcium and potassium • Calcium: Helps build strong bones • In: leafy green vegetables, dairy, etc…….. • Potassium:keeps muscles and nervous system working • In: bananas, broccoli, legumes, etc…

TRACE MINERALS • The body doesn’t need very many trace minerals • The trace minerals are: - iron, zinc, manganese, copper, fluoride, etc.... • The 2 main ones are iron and zinc • Iron:transports oxygen from lungs to body • In: meat, fish, leafy green vegetables, etc...... • Zinc: helps immune system • In: beef, pork, lamb, legumes, etc…..

WATER • All living things need water to survive • People can’t drink salt water • Only 2.8% of the water on earth is fresh • More than half of your body weight • Not enough water  dehydration • Gets rid of dangerous toxins in body • In: Liquids, fruits, and veggies

Carbohydrates • Sources • Grains, fruits, veggies, candy, etc… • Two types • Simple (AKA simple sugars  gives vitamins/minerals) • Complex (AKA Starches support growth/overall health) • When eaten, carbs break down to sugar  energy source • Simple sugars  don’t last long, blood sugar will rise quicker • Starches  last longer, get energy over long time

Carbohydrates • Whole grain carbs: • Break down more slowly • Are high in fibre • Packed with vitamins and minerals • Carbs have 4 calories/gram • Slower body breaks down carbs, easier to regulate them • Sugar/Refined foods are “Bad Carbs” because: • Easy to get hands on • Come in large portions • Taste good • Aren’t too filling • Contain excess calories

Fat • Sources: • Meats, alternatives, oils, dairy, snack/baked/fried foods, fruits/vegetables • Three types: • Unsaturated (plant/fish  good for heart, healthy fat) • Saturated (meat/animal products  raises cholesterol, risk of heart disease, bad fat) • Trans (snack/baked/fried foods  raises cholesterol, risk of heart disease) • Develops brain/nervous system, insulates nervous system tissue • Fuels body • “Building blocks” of hormones

Fat • Helps people feel full • Helps absorb some vitamins (Vitamin A, D, E, K) • If not burned as energy, stored in fat cells • Body saves fat for when food is scarce • Saturated fats seen as neutral/ maybe good to heart health • Limit saturated fat, eat more unsaturated fat

Protein • Sources: • Meat, legumes, dairy, alternatives, some fruits, some vegetables • Two types: • Plant (incomplete protein sources  missing one or more essential amino acid ) • Animal (complete protein sources  provides all essential amino acids) • Builds/maintains/replaces tissues • Makes/fixes new cells

Protein • Muscles/organs/immune system made mostly of protein • Protein you eat makes specialized proteins w/ different jobs • Makes hemoglobin for blood cells to carry oxygen • Build cardiac muscle • Digestive juices break down proteins to amino acids • 22 amino acids, 13 your body makes, 9 can’t make • Get other 9 acids from protein foods

Fibre • Sources: • Plants (fruits, vegetables, grains, legumes) • Two types: • Soluble (partially dissolves in water, slows absorption of sugar into blood) • Insoluble (doesn’t dissolve in water, absorbs water, swells) • Lower cholesterol, prevent diabetes/heart disease, feel full • Helps with constipation, gives food for intestinal bacteria • Help move food through digestive system • Contains no calories • Are carbs that can’t be digested

BIBLIOGHRAPHY • http://kidshealth.org/kid/stay_healthy/food/vitamin.html • http://www.webmd.com/parenting/vitamins-for-kids-do-healthy-kids-need-vitamins • http://kidshealth.org/kid/stay_healthy/food/minerals.html • http://www.livestrong.com/article/358223-vitamins-minerals-dietary-guideline-for-kids/ • http://kidshealth.org/kid/stay_healthy/food/water.html • http://www.watereducation.org/doc.asp?id=1022 • http://kidshealth.org/kid/stay_healthy/food/carb.html • http://kidshealth.org/parent/growth/feeding/sugar.html# • http://kidshealth.org/kid/nutrition/food/fat.html • http://pubs.ext.vt.edu/348/348-826/348-826.html • http://kidshealth.org/parent/growth/feeding/fat.html • http://kidshealth.org/kid/nutrition/food/protein.html# • http://www.historyforkids.org/scienceforkids/chemistry/organic/protein.htm\ • http://www.cdc.gov/ • http://fibrefacts.com/children_and_fibre.html • http://www.askdrsears.com/topics/family-nutrition/fiber/what-fiber • http://life.familyeducation.com

ESSENTIAL NUTRIENTS