Download Six Basic Nutrients

Digestive System
SIX BASIC NUTRIENTS
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2.
3.
4.
5.
6.
Carbohydrates
Lipids
Proteins
Vitamins
Minerals
Water
SIX BASIC NUTRIENTS
3 types:
1. Sugar
2. Starch
3. Fiber
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Lactose (milk), Fructose (fruit sugar), Sucrose (beets)
Bread, pasta, rice, noodles, potatoes
Whole grains
*** Should account for 40-50% of dietary intake
CARBOHYDRATES
GOOD THINGS ABOUT LIPIDS
Most concentrated form of energy
 Body insulation
 Cushion bones and organs
 Stores certain vitamins
 Build cell membranes
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*** should account for 25-30% of dietary intake
BAD THINGS ABOUT LIPIDS
TOO MUCH…
- Obesity
- Heart disease
- Diabetes
- Stroke
- Heart Attack
PROTEIN
Basic component in all body cells
 Helps to regulate enzymes and hormones
 Assists in the growth and repair of body tissues
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***should account for
10-20% of dietary intake
Vitamins and their Food Sources
B1 (thiamin): Supports energy metabolism and nerve function
*spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk
B2 (riboflavin): Supports energy metabolism, normal vision and skin health
*spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams
B3 (niacin): Supports energy metabolism, skin health, nervous system and digestive system
*spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp
Biotin: Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis
*widespread in foods
Pantothenic Acid: Supports energy metabolism
*widespread in foods
B6 (pyridoxine): Amino acid and fatty acid metabolism, red blood cell production
*bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast
Folate: Supports DNA synthesis and new cell formation
*tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and
garbanzo beans
B12: Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance
*meats, poultry, fish, shellfish, milk, eggs
C (ascorbic acid): Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant
*spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries
A (retinol): Supports vision, skin, bone and tooth growth, immunity and reproduction
*mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver
D: Promotes bone mineralization
*self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish
E: Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization
*polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet
potatoes, shrimp, cod
K: Synthesis of blood-clotting proteins, regulates blood calcium
*Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver
Source: http://www.healthchecksystems.com/vitamins.htm
FOOD SOURCES OF MINERALS
Calcium Almonds, figs, beans, carrots, pecans, raisins, brown rice, apricots, garlic,
dates, spinach, sesame seeds, brazil nuts, cashews, papaya, avocados, celery.
 Chromium Brewers yeast, clams, cheese, corn oil, whole grains.
 Copper Soy beans, Brazil nuts, bone meal, raisins, legumes, seafoods, black strap
molasses.
 Iodine Kelp, dulse, beets, celery, lettuce, Irish moss, grapes, mushrooms, oranges.
 Iron * Kelp, raisins, figs, beets, soy beans, bananas, asparagus, carrots, cucumbers,
sunflower seeds, parsley, grapes, watercress.
 Magnesium Honey, almonds, tuna, kelp, pineapple, pecans, green vegetables.
 Manganese Celery, bananas, beets, egg yolks, bran, walnuts, pineapples, asparagus,
whole grains, leafy green vegetables.
 Phosphorus Mushrooms, cashews, oats, beans, squash, pecans, carrots, almonds.
 Potassium Spinach, apples, tomatoes, strawberries, bananas, lemons, figs, celery,
mushrooms, oranges, papaya, pecans, raisins, pineapple, rice, cucumbers, Brussels
sprouts.
 Sodium Turnips, raw milk, cheese, wheat germ, cucumbers, beets, string beans,
seafoods, lima beans, okra, pumpkins.
 Sulphur Bran, cheese, eggs, cauliflower, nuts, onions, broccoli, fish, wheat germ,
cucumbers, turnips, corn.
 Zinc Mushrooms, liver, seafood, soy beans, sunflower seeds, brewers yeast.
Source: http://www.naturodoc.com/library/nutrition/food.htm
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WATER
We need to drink 6 to 8 glasses a day…. Why?
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…so we can digest the food we eat (water
makes it much easier, and quicker)
Helps to increase metabolism
Helps kidneys to remove waste
FIBER
Other high fiber foods include:
Green veggies (broccoli, spinach, beans)
Whole grains
Blueberries and other types of berries
SIX BASIC NUTRIENTS
SOME GOOD THINGS ABOUT FIBER
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Very important
Gives food “bulk”
Makes it easier to pass food
NO nutritional value
*Helps to prevent health problems such as
diabetes, heart disease and bowel disorders
HOW CAN YOU ACHIEVE A BALANCE IN YOUR LIFE?