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Nutrients Substances that Provide Energy Helps with body processes Helps with growth & repair of cells Seven Categories: Fats Proteins Carbohydrates Fiber Minerals Vitamins Water Carbohydrates Main source of energy 1g carbs = 4 calories Simple Carbohydrates: sugars that provide quick energy Complex carbohydrates: starches & fibers Fiber Part of grains & plant foods that cannot be digested Helps move food through digestive system Reduces cholesterol & risk of heart disease Protein Nutrient needed: For Growth To build, repair, and maintain body tissues To regulate body processes To supply energy 1 g protein = 4 calories Amino acids: building blocks that make up proteins 9 of the amino acids are considered essential (body cannot produce) 11 are considered nonessential (body can produce Complete protein = contains all essential amino acids Incomplete protein = is low in 1 or more essential amino acids Fats Saturated Nutrient that Found mainly in animal Solid @ room temp. Causes liver to produce cholesterol Trans Fat: snack foods & margarine source of stored energy Helps body store & use vitamins Maintain body heat Build brain cells & Unsaturated: liquid @ room nerve tissue temp. 1 g fat = 9 calories Monounsaturated: olive & canola oils Polyunsaturated: sunflower, corn, canola oils, seafood Vitamins Nutrient that: Helps the body use carbohydrates, fats, & proteins Fat Soluble Vitamins: dissolves in fat & can be stored in the body Vitamins A, D, E, K released as the body needs them Taking large doses can be toxic Water Soluble Vitamins Dissolves in water & is not stored in the body in significant amounts must be replenished regularly Excess excreted from body B1 (thiamin), B2, B6, B12, C, niacin, folic acid, riboflavin Minerals Nutrient that Regulates chemical reactions in the body Builds tissues Macro minerals Calcium Phosphorus Potassium Sodium Micro minerals Copper Iron zinc Water Nutrient that Involved in all body processes Makes up the basic part of blood Helps with waste removal Regulates body temperature Cushions spinal cord & joints Sources Drinking water Moist food (fruits & veggies) Dehydration: when water content of body is very low Diuretic: product that increases urine output Vitamins and Their Functions Vitamin A- aids in immune function, bone and teeth formation, promotes growth and repair of body tissues Vitamin D- improves absorption of calcium and phosphorus, maintains nervous system Vitamin E- major antioxidant, nourishes cells, prevents blood clots Vitamin K- prevents internal bleeding Vitamin B- promote growth and muscle tone, aids in digesting carbs, maintain nervous system and vision, maintain red and white blood cells, aids in metabolizing proteins, promote healthy skin Vitamin C- antioxidant, maintains oral health, helps heal wounds, helps prevent infection, prevents scurvy Folic Acid- promotes growth and reproduction of cells, aids in formation of red blood cells and bone marrow, prevents neural tube birth defects Minerals and Their Functions •Macro minerals –Sodium- controls volume of fluid in body, maintains pH, essential for nerve and muscle function –Potassium- essential for nerve and muscle function –Phosphorus- makes up bone, forms compounds for energy like ATP –Calcium- makes up bones and teeth, essential for nerve function, muscle function and blood clotting –Iron- essential for oxygen transfer (hemoglobin) –Magnesium- essential for bones, function of nerves and muscles, needed for many enzymes Micro minerals •Chromium- Involved in skeletal muscle function. •Copper- Contained in enzymes and red blood cells •Zinc- needed in enzymes, strengthens immune system •Selenium- antioxidant, strengthens immune system, in many enzymes Sources of Vitamins •Vitamin A- liver, eggs, dark green and yellow vegetables •B vitamins- lean meats, fish, poultry, whole grains, potatoes, bananas, lentils, chili peppers, and molasses •Vitamin C- citrus, tomatoes, red and green peppers, and berries •Vitamin E- oils, nuts, beans, whole grains, and leafy greens •Vitamin D- sunlight (body makes it), milk (fortified with it) •Vitamin K- leafy greens, broccoli •Folic Acid- leafy greens, poultry, dried beans, and oranges Sources of Minerals •Calcium- milk, cheese, and produce •Iron- eggs, leafy greens, liver, meat, and nuts •Phosphorus- dairy, fruits, meats, and vegetables •Magnesium- eggs, fish, nuts, milk, and leafy greens •Sodium- table salt, processed foods •Potassium- Cereal, coffee, fruit, meat, and whole grains •Copper- liver, raisins, peas, cocoa •Zinc- eggs, liver, red meat, seafood, and whole grains •Selenium- eggs, garlic, seafood, whole grains •Chromium- Cheese, fruit, meat, and nuts Sources •http://www.cdc.gov/nccdphp/dnpa/nutrition/nutrition_for_everyone/basics/vitamins.htm •http://www.healthline.com/hlbook/nut-vitamins Images: MS Clipart