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Essential Nutrients: Carbohydrates, Fats, Proteins, Vitamins, Minerals & Water

Learn about the importance of carbohydrates, fats, proteins, vitamins, minerals, and water in maintaining a healthy body. Discover the different types of nutrients, their sources, and how they benefit your overall well-being.

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Essential Nutrients: Carbohydrates, Fats, Proteins, Vitamins, Minerals & Water

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  1. Tia Davison and Maddy Franciosi Computers 8

  2. Carbohydrates • Provides fuel • Helps organ function • Whole grains are better than white grains • Body breaks them down into simple sugars • Two main types: • Simple (sugars) • Complex (starches)

  3. Carbohydrates (cont.) Simple • Composed of one or two sugars • Needs almost no digesting • Found in fruits, syrups, juice, etc. Complex • Composed of three or more sugars • Keep us full and satisfied for longer • Found in grains, beans, barley, etc.

  4. Fats • Keeps hair healthy and fingernails strong • Develops brain and nervous system • Helps the body use vitamins • Three main types: • Unsaturated (good) • Saturated (bad) • Trans (worst)

  5. Fats (cont.) Unsaturated • Great for heart health • Found in plant foods, fish, etc. Saturated • Increases risks of heart disease • Found in meat and other animal products Trans • Raises cholesterol • Found in snack, baked and fried foods

  6. Protein • Helps moves our legs and lungs • Protects us from disease • As we grow our intake should increase • Muscles, organs, and immune systems are made of protein • Two main types: • Complete • Incomplete

  7. Protein (cont.) Complete • In animal sources • Contains all of the essential acids we need • Found in meat, eggs, milk, etc. Incomplete • In all vegetables • Lacking one or more of the acids • Found in carrots, broccoli, cucumber, etc.

  8. Fibre • Keeps our intestines working • Reduces risks of diabetes and certain cancers • Protects against constipation • Too much cause discomfort, gas and bloating • Two main types: • Soluble • Insoluble

  9. Fibre (cont.) Soluble • Absorbs water into intestines • Sends cholesterol out of body • Found in oats, beans, apples, etc. Insoluble • Doesn’t dissolve in water • Prevents constipation • Found in bran, nuts, seeds, etc.

  10. Vitamins • Organic compounds essential for growth • In most foods, healthier foods have more • Two main types: • Fat soluble (A, D, E& K) • Dissolve in fat • Stored in body • Water soluble (C & B) • Dissolve in water • Pass through body

  11. Vitamins (cont.) Vitamin A • Helps eyesight & fights infections • In orange & green fruits & veg Vitamin B • 8 types • Helps make energy & red blood cells • In green veg, dairy, meat, grains, etc. Vitamin C • Most animals can produce their own • Helps cuts & body tissues heal • In citrus fruits, green veg & red peppers

  12. Vitamins (cont.) Vitamin D • Helps body absorb calcium • Keeps bones strong • In milk, fish, eggs, etc. Vitamin E • Helps fight off diseases • Protects red blood cells & tissues • In whole grains, vegetable oils, nuts, etc. Vitamin K • Helps prevent heart disease • Makes blood clot, it helps stop bleeding • In green veg, dairy, etc.

  13. Minerals • Come from soil, cannot be created by living things • Builds strong bones & transmits nerve impulses • Two main types: • Macrominerals (calcium, sodium, etc.) • Body needs a lot • Trace minerals (iron, zinc, etc.) • Body doesn’t need a lot

  14. Minerals (cont.) Macrominerals:Body needs large amounts • Calcium: Builds strong bones - In dairy foods • Iron: Helps red blood cells & oxygen move around - In red meats • Sodium: Helps blood pressure & muscles - In meats, bread, cheese, etc. • Potassium: Helps maintain proper fluid balance - In fruits, veg, nuts, etc.

  15. Minerals (cont.) Trace minerals:Body needs a very little amount • Copper: Helps maintain blood vessels - In seafood, veg, etc. • Iodine: Helps produce energy - Also in seafood, veg, etc. • Zinc: Helps cells & tissues - In meat, seafood, eggs, etc.

  16. Water (H20) • Is in almost every food • 75% of our body weight • Suppresses your appetite • Helps bloodstream flow through vessels • Regulates body temperature • Carries nutrients & oxygen to cells • Improves skin And much more

  17. Bibliography • http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates/ • http://www.cdc.gov/nutrition/everyone/basics/carbs.html • http://staff.jccc.net/pdecell/biochemistry/carbohyd.html • http://kidshealth.org/kid/nutrition/food/fat.html • http://kidshealth.org/kid/nutrition/food/protein.html • http://www.cdc.gov/nutrition/everyone/basics/protein.html • http://kidshealth.org • http://www.nutristrategy.com/nutrition/ • http://www.livestrong.com/article/206223-vitamin-facts-for-kids/ • http://idahoptv.org/dialogue4kids/season8/nutrition/facts.cfm

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