Download Megan - Elgin Park Computers

ESSENTIAL
NUTRIENTS
BY:
Megan Maxwell
And
Nicole Pigura-Smith
Computers 8
VITAMINS
 Organic
growth
 2 Types:


substances essential for normal
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 & repair your body
 In: Almonds, peanuts, broccoli, fruit,
etc….
 K: Helps your bones not to fracture
Water-Soluble Vitamins
 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