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Leader Nutrients

Leader Nutrients. The Stuff that makes us move!. 1. Carbohydrates. Carbohydrates fill numerous roles in living things, such as the storage and transport of energy (starch, sugar) and structural components (cellulose in plants or “Fibre”).

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Leader Nutrients

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  1. Leader Nutrients The Stuff that makes us move!

  2. 1. Carbohydrates Carbohydrates fill numerous roles in living things, such as the storage and transport of energy (starch, sugar) and structural components (cellulose in plants or “Fibre”). Additionally, carbohydrates and their derivatives play major roles in the working process of the immune system, fertilization, pathogenesis, blood clotting, and development. • Types – Simple vs. Complex vs. Fiber

  3. 1. Carbohydrates Simple Carbs - Sugars Food Sources • Ripe fruits, vegetables, honey, corn syrup, candy, jellies and frosting Functions • Used by the body for a quick burst of energy. • Converted by the body into glucose or ‘blood sugar’.

  4. 1. Carbohydrates Complex Carbs - Starches Food Sources • Fruits, vegetables, breads, cereals, pasta, dry beans and nuts Functions • Starches are more complex than sugars and therefore take more time to break down. • Starches produce slower burning and longer lasting energy.

  5. 1. Carbohydrates Fiber Food Sources • Legumes, oats, rye, barley, bran, prunes, plums, berries, root vegetables, others. Functions • Fiber does not supply the body with energy, but absorbs water and aids in digestion. • Dietary fiber is more commonly known as “roughage”.

  6. 2. Protein Proteins are broken down in the stomach during digestion by enzymes to provide amino acids for an organism, including those amino acids that an organism cannot create itself. Protein provides the building blocks for the creation of muscle tissue, building DNA and providing the body with antibodies. Protein deficiency plays a part in the disease kwashiorkor. Types – Incomplete vs. Complete

  7. 2. Protein Incomplete proteins are proteins found in plants and do not contain one or more essential amino acids. Certain plant protein sources can be combined to create complete proteins. Food Sources • Dry beans, dry peas, nuts, seeds.

  8. 2. Protein Complete proteins are proteins found in meat sources which contain all the essential amino acids. Food Sources • Meat, poultry, fish, eggs, milk and other dairy products.

  9. 3. Fat Fats play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function. They also serve as energy stores for the body. Fats are broken down in the body to release glycerol and free fatty acids. The glycerol can be converted to glucose by the liver and thus used as a source of energy. Types – Saturated (Trans, cholesterol) vs. Unsaturated (Mono, Poly, Omega-3 fatty acids)

  10. 3. Fat Saturated Fats Saturated and trans fats are less healthy kinds of fats. They can increase your risk of heart disease by increasing your total Low-Density Lipoproteins (LDL or "bad") cholesterol. Food Sources • Dairy products, meat sources, coconut oil

  11. 3. Fat Unsaturated Unsaturated Fats such as monounsaturated and polyunsaturated fats can lower your risk of heart disease by reducing the total and low-density lipoprotein (LDL) cholesterol levels in your blood. Omega-3s appear to decrease the risk of coronary artery disease. Food Sources • Avocado, nuts, vegetable oils such as soybean, canola and olive. Meat products contain both saturated and unsaturated fats.

  12. 4. Water Water, which makes up over one-half of normal body weight, is a vital part of many body fluids. Water forms part of the blood and helps carry nutrients to the cells and takes waste away from the cells. Water also helps to regulate body temperature through perspiration. Food Sources • Water, juice, milk, soup, watermelon, oranges. Deficiency • Dehydration

  13. 5. Vitamins Vitamins are organic compounds that are essential to health. They are required in tiny amounts, but without them deficiency diseases result. Vitamins are involves in regulating the action that takes place in cells. • Water soluble vs. Fat Soluble

  14. 5. Vitamins Solubility is the characteristic physical property referring to the ability of a given substance (the solute) to dissolve in a liquid (the solvent.) Therefore: • Water soluble means, “able to dissolve in water.” • Fat soluble means, “able to dissolve in fat.”

  15. 5. Vitamins - Water Soluble B1 – Thiamin Food Sources • Oatmeal, brown rice, asparagus, cauliflower, potatoes, eggs, pork Function • Essential for neural function and carbohydrate metabolism Deficiency • Insomnia, sleep apnea, dementia, depression, impotence, and infertility.

  16. 5. Vitamins B2 – Niacin Food Sources • Meat, dates, tomatoes, leaf vegetables, seeds, mushrooms Function • Involved in both DNA repair, and the production of steroid hormones in the adrenal gland. Deficiency • Pellagra, slowing of the metabolism causing decreased tolerance to cold.

  17. 5. Vitamins B3 – Riboflavin Food Sources • Milk, cheese, leafy green vegetables, liver, kidneys, legumes,yeast and almonds. Function • plays a key role in energy metabolism, and is required for the metabolism of fats, carbohydrates, and proteins. Deficiency • Cracked and red lips, inflammation of the lining of mouth and tongue, mouth ulcers, etc., etc., etc.

  18. 5. Vitamins B6 Food Sources • meats, whole grain products, vegetables, and nuts. Function • macronutrient metabolism, neurotransmitter synthesis, histamine synthesis, hemoglobin synthesis and function and gene expression. Deficiency • A bunch of long medical terms that I couldn’t pronounce.

  19. 5. Vitamins B12 Food Sources • meat (especially liver and shellfish), milk and eggs. Animals must obtain it directly or indirectly from bacteria. Function • Normal functioning of the brain and nervous system, and for the formation of blood. Deficiency • Fatigue, depression, poor memory, mania and psychosis

  20. 5. Vitamins Folic Acid – Vitamin M Food Sources • Leafy vegetables such as spinach, turnip greens, lettuces, dried beans and peas Function • Fertility, memory and mental agility, and battling depression, stroke, cancer and heart disease. Deficiency • Diarrhea, loss of appetite, weight loss, weakness, sore tongue, headaches, heart palpitations, irritability, and behavioral disorders.

  21. 5. Vitamins C – Ascorbic Acid Food Sources • Peppers, citrus fruits, broccoli Function • Highly effective antioxidant Deficiency • Scurvy which leads to the formation of liver spots on the skin, spongy gums, bleeding from all mucous membranes, pale skin, depression, and partially immobilization.

  22. 5. Vitamins – Fat Soluble A - Carotene Food Sources • Carrots, sweet potatoes, mango, apricots, squash Function • Vision, immune function, bone metabolism, skin health, reducing risk of heart disease and cancer, antioxidant activity Deficiency • Blindness

  23. 5. Vitamins D Food Sources • Fatty fish oils, fatty fish such as herring, catfish, salmon, mackerel, tuna. Function • Maintenance of organ systems. Deficiency • Depression, impaired bone mineralization, rickets in children and osteomalacia in adults

  24. 5. Vitamins E Food Sources • Nuts, olives, seeds, spinach, asparagus. Function • Antioxidant, Inhibitor of prostate cancer, heart disease, cancer and cataracts. Deficiency • Neurological problems due to poor nerve conduction

  25. 5. Vitamins K Food Sources • Leafy green vegetables such as spinach, swiss chard, cabbage, kale, cauliflower, broccoli, and brussels sprouts. Function • Helps blood to clot properly. Deficiency • Extremely rare unless the intestines are heavily damaged or are unable to absorb the molecule.

  26. 6. Minerals Minerals are inorganic elements found in the Earth’s crust, also found in our bodies in small amounts. The body needs minerals to create strong bones and teeth, and are involved in most of the bodies major functions.

  27. 6. Minerals Iron Food Sources • red meat, fish, poultry, lentils, beans, leaf vegetables, tofu, chickpeas, black-eyed peas Function • Build new red blood cells, burn fuel for energy, and carry oxygen in the blood. Deficiency • Iron Deficiency Anemia

  28. 6. Minerals Calcium Food Sources • Dairy products, seaweeds Function • Bone and teeth formations Deficiency • Brittle bones and teeth, osteoporosis, cancer prevention.

  29. 6. Minerals Zinc Food Sources • Meats, milk, egg yokes, seafood, whole grains Function • Protein building, associated with Insulin, wound healing. Deficiency • Hair loss, skin lesions, diarrhea, and wasting of body tissues.

  30. 6. Minerals Sodium Food Sources • Table salt, soy sauce Function • Regulation of blood and body fluids, transmission of nerve impulses, heart activity, and certain metabolic functions. Deficiency • Hyponatremia, swelling of the brain

  31. Sources • http://en.wikipedia.org/ • http://www.mayoclinic.com/health/fat/NU00262 • http://images.google.ca/imghp?hl=en&tab=wi

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