Carbohydrates Water Proteins Fats Vitamins Minerals Six Essential

Carbohydrates Water Proteins Fats Vitamins Minerals Six Essential Nutrients • Nutrient Dense Foods—Foods rich in Essential Nutrients with little added sugar, sodium, additives or unhealthy fats! Nutrient filled • Calories—Energy from food • Essential Nutrient—Necessary to get from food to live and be healthy

Vitamins cont… �Types: Fat-Soluble vitamins---can mix only with fat. ▪ Can be stored in the body by the liver. ▪ The vitamins are A, D, E, K ▪ Vitamins help regulate body functions!

Vitamins cont… Water- Soluble vitamins---can mix only with water. ▪ Most can’t be stored in the body – need to get often from foods. ▪ These vitamins are the B vitamins and the C vitamin. ▪ Vitamins help regulate body functions!

I. Minerals �Minerals Do: Your body uses minerals for many processes. The mineral also become a part of the human body CELLS fluid, muscles, and BONES

Minerals Cont…. Good illustration of TEAM WORK ▪ Calcium and PHOSPHORUSwork together with vitamins A & D to build strong bones and teeth. Minerals help control body functions Examples of Minerals are: ▪ Calcium ▪ Phosphorus ▪ IRON ▪ Potassium ▪ SODIUM ▪ Zinc

Nutrition & Wellness Vitamins & Minerals

Fat-Soluble Vitamins �Found in the food you eat, absorbed in the blood stream, and carried throughout your body attached to fat molecules. �Fat soluble vitamins can be stored by your body and do not need to be replenished on a daily basis. A, D, E, K

Vitamin A Nutrient Function Foods Deficiency Toxicity A Helps keep bones, teeth, and hair healthy. Needed for good night vision Dairy, egg yolk, liver, yellow/orange & dark green fruits and vegetables. Slowed growth and bone development, poor immune system. Night blindness, dry eyes. Fatigue, vertigo, birth defects, hyperpigmentation

Vitamin D Nutrient D Function Foods Helps build strong bones Fatty fish, and teeth (helps Fortified milk, the body absorb Egg yolk calcium & *sunlight phosphorus) Deficiency Toxicity Kidney stones Rickets-hardening of (children, bowing arteries due to of the legs) abnormally high Depression--SAD blood calcium

Vitamin E Nutrient E Function Foods Sunflower Helps form red blood seeds, cells mango Helps protect cells broccoli , from oxidative whole damage=antioxidant grains Deficiency Toxicity Skeletal muscle Impairment of damage and immune system inflammation, and brain may interfere function with Vitamin K activity

Vitamin K Nutrient K Function Foods Deficiency Toxicity Green leafy vegetables, brussels sprouts, Ineffective blood Critical for blood Not likely but it spring onions, clotting and could destroy clotting. asparagus, increased Red blood cells cabbage, prunes, bleeding vegetable oils, pork, liver

Water-Soluble Vitamins �Found in the food you eat, absorbed in the blood stream, and carried throughout your body attached to water molecules. �Surplus water soluble vitamins are excreted in the urine. We do not store these vitamins and they need to be replenished every day. C, B-Complex

Vitamin C Nutrient Function Foods Helps build & C maintain a (Ascorbic healthy body and Acid) helps fight Red peppers, infections and strawberries, builds strong broccoli, citrus immune system fruits Deficiency Toxicity Weakens immune system – difficult Upset stomach recovering from (nausea) diarrhea illness. Scurvy-bleeding gums

Vitamin B-Complex Nutrient Function Foods Deficiency Toxicity Bcomplex Helps keep muscles and nerves healthy & helps get energy from carbohydrates, proteins and fats. Meat, poultry, watermelon, eggs, nuts Whole grains Skin rash, weakness, insomnia, fatigue, birth defects Painful tingly sensation, kidney stones

Minerals �Found in the food you eat and are elements found in the earth. �Minerals become a part of our bodies. Calcium, phosphorus, iron, Potassium, sodium, zinc

Calcium Nutrient Calcium Function Foods Deficiency Toxicity Bone and Teeth Dairy and dairy Most common formation, substitutes, cause of overall growth, some dark green osteoporosis Constipation, blood clotting, leafy vegetables, (weak bones— kidney stones heart, nervous tofu, sardines, typically in older system salmon adults) functioning

Phosphorus Nutrient Phosphorus Function Foods Deficiency Toxicity Important for muscle Meat, poultry, contraction, & fish, eggs, milk, Can lose calcium Kidney damage strong bone and nuts, chocolate, in bones teeth. Works tomato with D & Calcium

Iron Nutrient Iron Function Needed for red blood cells formation & carrying O 2 through the body, immune defense, brain functions. Foods Deficiency Toxicity Anemia--fatigue -the person is Meat, molasses, probably not clams oysters, getting the legumes, nuts, constipation, red meat, dark proper amounts nausea, vomiting of oxygen from leafy green vegetables their red blood cells

Potassium Nutrient Potassium Function Foods Deficiency Required for growth, release of energy from Potatoes, food, synthesis peaches, Muscle of protein, water avocado, cramping and balance, nerve spinach, banana, weakness and muscle mushrooms, function tomato, dairy including normal heartbeat. Toxicity Kidney and problems

Sodium Nutrient Sodium Function Foods Deficiency Toxicity Increases the risk of osteoporosis Regulation of Table salt, cured and decreases water balance, meat, cheese, high blood bone density. p. H, nerve processed foods pressure Low blood signals, muscle (too many (hypertension) pressure contraction, and sources) blood pressure (deficiency is RARE)

Zinc Nutrient Zinc Function Foods Protein formation & healing wounds, Oysters, beef, growth of skin, liver, dark poultry hair, nails, strong meat, peanuts, immune system. spinach, broccoli Needed for normal taste and smell. Deficiency Toxicity Low birth weight Rare but could during pregnancy lead to anorexia and rough skin or and loss of prone to stretch appetite marks * Note that leafy greens (spinach, kale, etc. ), bright orange/yellow (carrots, sweet potatoes, etc. ), whole grains contain a lot of nutrients and will make a good answer to many questions about good sources