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Essential Nutrients

Essential Nutrients. Morgan Woodley Julie Yang Computers 8. Carbohydrates . Ideal source of energy for your body 2 types SIMPLE (sugar) COMPLEX (starches) Sources: fruit, diary, candy, grain products, etc… Some food causes blood level to rise quickly

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Essential Nutrients

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  1. Essential Nutrients Morgan Woodley Julie Yang Computers 8

  2. Carbohydrates • Ideal source of energy for your body • 2 types • SIMPLE (sugar) • COMPLEX (starches) • Sources: fruit, diary, candy, grain products, etc… • Some food causes blood level to rise quickly • Blood level rises, body releases insulin • Insulin moves sugar from blood to cells • Body adsorbs broken carbs into bloodstream

  3. Carbohydrates • Carbon, oxygen, hydrogen make up carbs • Complex carbs are more nutritious • Simple cause quick energy burst • Fuels everything from muscles to brain • Easier to burn off then fats and proteins

  4. Fats • Major Source of Energy • 3 major types -Unsaturated -Saturated -Trans Fat • Sources : Plant Foods, Animal Products, etc… • Part of healthy diet • Should be 30% of daily calories • Some kinds are good for you • Keeps people full longer

  5. Fats • We need certain amount in our diet • Helps develop brain and nervous system correctly • Helps absorb vitamins • Helps fuel body • Insulate nervous system tissue • Building blocks for hormones • Helps body develop how it should

  6. Proteins • Improves the growth and repair of tissue • types • Sources: • Meat products, dairy products, etc… • Described to look like long necklaces • Each bead is a small amino acid • Amino acid make thousands of different proteins

  7. Proteins • Only 22 amino acid (in protein) is important to health • Your body can make only 13 • Eating protein-rich food you get the 9 • Animal products are complete with the 9 • You should have a variety of protein sources daily • Amino acids can be reused • Muscles, organs, and immune system is mostly protein

  8. Fiber (Fibre) • Helps body flush out toxins • 2 types: Soluble fiber Insoluble fiber • Sources: Fruits, veggies, whole grain products, etc.. • Helps you feel full, and not over-eat • Helps fight diseases • Grains offer the most fiber • Can’t be cooked out • More fiber= more water

  9. Vitamins Found in foods we eat Body needs it to work properly 2 Types: Fat Soluble (Stored in Fat Tissues in body and liver) Ex. Vit. A,D,E,K Water Soluble (Doesn’t get stored) Ex. Vit. B,C -Able to get vitamins from foods -Comes out of urines if not used -Get assortment of vitamins from eating

  10. Vitamins (cont.) Vitamin A -Helps to see colors, fight infections -Great for night vision Sources: Vegetables, Fruits, Dairy Products fortified with Vitamin A, and liver Vitamin B -Makes energy, set free when needs it -Makes red blood cells, carries oxygen Sources: Grains, Seafood, Dairy Products, and Meat alternitaves Vitamin C -Keeps body tissues -Helps to heal, resist infections Sources: Fruits and Vegetables

  11. Vitamins (cont.) Vitamin D -Forming strong teeth, bones -Helps absorb the amount of calcium Sources: Dairy products fortified, grain fortified, egg yolks, liver Vitamin E -Protects cells, tissues from damage -Important for health of red blood cells Sources: Grains, Vegetables, Nuts Vitamins K -Did clotting -Stop bleeding by sticking on surface of cut Sources: Dairy Products, Vegetables, Soybean Oil

  12. Minerals • Boost Immune System • Supports normal growth, help cells, organs • Types of Minerals: Calcium Iron Magnesium Phosphorus Potassium Zinc • 2 Kinds of Minerals Macro Minerals (Calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.) Trace Minerals (Iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.)

  13. Minerals (cont.) Calcium -Builds strong bones, teeth -Osteoporosis causes bones to break easily. Sources: Dairy products, vegetables, soy foods Iron -Helps red blood cells carry oxygen Sources: Meat alternatives, vegetables, grain products and soy foods Magnesium -Helps muscles, nerves function -Helps create energy, make proteins Sources: Grains, vegetables, Chocolate

  14. Minerals (cont.) Phosphorus -Form healthy bones, teeth -Part of every cell membrane Sources: Dairy products, Meat alternatives, Most foods Potassium -Helps muscle, nervous system function -Maintain water in blood, body tissues Sources: Vegetables, fruits, beans Zinc -Important for growth, healing, immunity Sources: Dairy products, grains, meat alternatives, sea foods, soy foods

  15. Water -Keeps body working -Makes up half of human’s weight -Blood contain lots of water -Carries oxygen to all cells -Needed for digestive juices -Main ingredient in perspiration-sweat -Contains no calories -Transport nutrients throughout body Dehydration -Body doesn’t have enough water -Constantly loose water -Keep you from being fast, sharp Lymph -fluid, part of immune system -Fights off illness

  16. Bibliography • http://kidshealth.org/kid/stayhealthy/food/vitamin.html# • http://kidshealth.org/teen/misc/mineralchart.html • http://kidshealth.org/kid/nutrition/food/water.html • http://kidshealth.org/kid/stay_healthy/food/carb.html# • http://kidshealth.org/kid/stay_healthy/food/fat.html# • http://kidshealth.org/kid/stay_healthy/food/protein.html# • http://EzineArticles.com/392865 • http://www.carbs-information.com/dietary-fiber-types.htm

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