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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