Download Essential Nutrients

Essential
Nutrients
Six Essential Nutrients
1. Carbohydrates
2. Proteins
3. Fats
4. Vitamins
5. Minerals
6. Water
Carbohydrates
• What are they?
–The basic building block of every
carbohydrate is a sugar molecule,
made up of carbon, hydrogen, and
oxygen.
–4 calories per gram
Function: source of energy
3 Types of Carbohydrates
Simple Carbohydrates
– Simple carbohydrates
are made up of one
or two sugar
molecules linked
together
– 4 calories per gram
– Examples: glucose,
fructose, and natural
fruit sugar
3 Types of Carbohydrates
• Complex
Carbohydrates
– are chains of three or more
single sugar molecules
– Takes a longer time for
your body to break them
down
– Stay full longer
– Includes fiber
– Examples
•
Whole grain products
3 Types of Carbohydrates
• Fiber
3 Types of Carbohydrates
• Fiber
– A tough complex carb
that the body cannot
digest.
– Moves waste through
digestive system
Protein
• What is it?
– Chains of amino
acids
• Functions: builds and
repairs bones,
muscles, cartilage,
skin, and blood
• 4 calories per gram
• Example: meat
Fat
• What is it?
– Chain of fatty acids
• Function
– source of energy,
help maintain body
temperature, and
protect body tissues
and organs
9 Calories per gram
Healthy Fat
Monounsaturated
•
•
Monounsaturated fat tends to lower
LDL cholesterol (the "bad"
cholesterol).
found in both plant and animal
products, such as olive oil, canola oil,
peanut oil, and in some plant foods
such as avocado.
Polyunsaturated
•
•
Polyunsaturated Fat tends to lower
blood cholesterol levels.
found mostly in plant sources.
(safflower, sunflower, soybean, corn,
cottonseed).
Unhealthy Fats
Saturated
•
•
•
•
increase blood cholesterol levels
solid at room temperature
found mostly in meat and dairy
products, as well as some vegetable
oils, such as coconut and palm oils
Butter is high in saturated fat, while
margarine tends to have more
unsaturated fat.
Trans
•
•
raise your bad (LDL) cholesterol levels
and lower your good (HDL)
cholesterol levels.
Eating trans fats increases your risk of
developing heart disease, stroke, and
developing type 2 diabetes.
Vitamins
Vitamins
Amount of
Intake for
Women
Amount of
Intake for Men
Types of Food
that contain it
Vitamin A
700 mcg-3000mcg
900 mcg-3000mcg
Yellow, orange , and
dark green vegetables,
eggs, fish
Vitamin B1 Thiamin
1.1 mg
1.2 mg
Vitamin B2
Riboflavin
1.1 mg
1.3 mg
Wild rice, pasta, whole
grains
Vitamin B3 Niacin
14 mg- 35mg
16 mg- 35 mg
Bread, yeast, nuts
seeds, dried fruit
Vitamin B6
1.3 mg- 100 mg
1.3 mg- 100 mg
Cereals, brown rice,
brown bread
Vitamin B12
2.4 mcg
2.4 mcg
Meat, poultry, fish
,eggs
Folate
400 mcg-1000mcg
400 mcg-1000mcg
Brussel sprouts,
brocolli, yeast, fruit
juices, oranges
Vitamins
Vitamins
Amount of Intake
for Women
Amount of Intake
for Men
Types of Food that
contain it
Biotin
30 mcg
30 mcg
Whole grain
products, egg yolks,
bran cereals
Vitamin C
75 mg- 2000mg
90 mg- 2000 mg
Fruits, vegetables
Kiwi, Brussel
sprouts
Vitamin D
5 mcg- 50 mcg
5 mcg- 50 mcg
Dairy products, fish,
egg yolks
Vitamin E
15 mg- 1000 mg
15 mg- 1000 mg
Nuts, seeds,
avocado, egg yolk ,
whole grains
Vitamin K
90 mcg
120 mcg
Broccoli, green
leafy vegetables
Minerals
Minerals
Daily Intake Amount for
Women
Daily Intake Amount for
Men
Boron
20 mg
20 mg
Calcium
1000-2500 mg
1000-2500mg
Chromium
25 mcg
35 mcg
Copper
900 mcg- 10,000 mcg
900 mcg- 10,000 mcg
Fluoride
3 mg- 10 mg
4 mg- 10 mg
Iodine
150 mcg- 1000 mcg
150 mcg – 1000 mcg
Iron
18 mg- 45 mg
8 mg -45 mg
Minerals cont.
Minerals
Daily Intake Amount for
Women
Daily Intake Amount for
Men
Magnesium
310 mg- 350 mg
350 mg- 400 mg
Phosphorus
700 mg- 4000 mg
700 mg- 4000mg
Selenium
55 mcg- 400 mcg
55 mcg- 400 mcg
Zinc
8 mg- 40 mg
11 mg- 40 mg
Water
Recommended Daily Intake
–60 percent of your body weight in
ounces
–Examples
• 120lbs
– 120 x .6 = 72 ounces
WHY DO WE NEED
ALL OUR ESSENTIAL
NUTRITENTS?
If we don’t…….
• Weak immune system
• increased
susceptibility to
disease
• impaired physical
and mental
development
• reduced productivity