Six Essential Nutrients Carbohydrates Protein Fat Vitamins Mineral

Six Essential Nutrients Carbohydrates Protein Fat Vitamins Mineral Water https: //www. youtube. com/watch? v=x-o 7 v. O 03 Wc. A

What is Nutrition? • The Study of nutrients and how the body uses them.

So what is a nutrient? • Substances that are important for the body’s growth and maintenance. • Nutrients are found in the foods we eat. • We need to eat a variety of foods because one food does not have all the nutrients.

There are 6 essential nutrients… • Can Fanny Play Violin Much Worse?

Carbohydrates • The body’s main source of energy. • Two types: simple (sugars) & complex (starches) • Simple: sugars (fructose, glucose and lactose)— fruit empty calories candy, soda, doughnuts • Complex: Long term energy---comes from foods like pasta, bread, starchy vegetables and fruits

Carbohydrates Continued • Fiber is a special type of carbohydrate. • Comes from plant sources only-- such as fruits, vegetables, and whole grains • Cannot be digested but aids in digestion by helping to eliminate waste products from the body.

Fats/Lipids • Used by the body to store energy. • But have twice as many calories as carbohydrates. • Fats store energy & form cell membranes • Insulated body & Protect organs • Fats solid at room temperature are saturated fats and trans fats. They are most harmful to your health • Unsaturated Fats are liquid at room temperature • Omega’s are good fats…Polyunsaturated fats

Proteins • When proteins are digested amino acids are left for the body. • Building blocks for the body for growth and repair. • Your skin, hair, blood, muscles and vital organs are made of proteins. • Protein sources: Plant (incomplete) & Animal (complete) • Plant sources: Beans, Soy, Lentils • Animals sources: Beef, Pork, Fish, Eggs, Cheese, Poultry

Water • Necessary for survival • Water keeps us hydrated • Water helps move foods and nutrients through our bodies; aids in digestion • Need approximately 9 Cups per day. • Sources: fruits, veggies, soups, juices, & dairy products.

Vitamins • Are substances needed in small amounts to help regulate body functions. • They help your body use other nutrients, store and use energy and fight infection. • Examples include vitamin A, B, C, D, E & K • Most come from fruits, veggies, & dairy. • Some vitamins are stored in your body. • Nutrition Facts label includes Vitamins A & C

Vitamins Continued • Some vitamins are fat soluble-stored in your fats. A, E, D, &K • Some vitamins are water soluble-stored in the fluids in your body. B&C

Minerals • Main function is to control important chemical reactions in the body. • Needed in small amounts to help keep bones strong, teeth healthy, blood healthy. • Your body needs 17 minerals daily • Come from earth’s crust—examples are iron, calcium, and iodine (iron & calcium are included on nutrition facts label) • Sources—milk, salt, spinach, fruits & veggies

Fat Soluble Vitamins • A- Benefits the eyes increase immune system • Carrots spinach, pumpkins, mangos, sweet potato's • E- Helps to heal skin keeps reds blood cells healthy • Peanut Butter, Almonds, olive oil, Sunflower oil • D-Essential to absorb calcium and phosphorus promote healthy bones and teeth • Daily Products, Eggs, Sunlight, Seeds • K- Enables blood clotting incase of blood lose • Milk, green leafy vegetables, wheat bran • http: //kidshealth. org/teen/misc/vitamin_chart. html

Water Soluble Vitamins • B Vitamins • Thiamin B 1 - Use carbohydrates • Whole Grains, seeds/nuts and meats • Vitamin B 2 - Riboflavin • Regulates metabolism • Beneficial for eyes • Cereals, eggs, milk, almonds • Vitamin B 3 - Niacin • Increase healthy brain function and nervous system • Beef, Chicken, Tuna, Barley, Rice, Bran, Rice • Vitamin B 6 - • Increase nervous system function, and production red cells. • Bananas, wheat , walnuts, salmon, tuna, meat • Vitamin B 12 - Folate • DNA synthesis, nervous system • Fish, beef, liver, eggs • Lentils, Beans, green leafy veggies, Nuts, Bran • Vitamin C • Increase immune system, absorbing iron form body • Citrus Fruits, Broccoli, Red Chilies

Minerals • Calcium- Strong bones and teeth, help with blood clotting • Dairy, Tofu • Iron- help red blood cells carry oxygen to the cells • Leafy Greens , Red Meats, • Potassium- Regulate fluid levels, • Spinach, Bananas, Pumpkin, milk, yogurt, salmon • Sodium-Regulate fluid levels • Zinc- immune system and nerve function • Red meats, some seafood, fortified cereals • Magnesium-helps muscles and nerves function, steadies the heart rhythm, and keeps bones strong. It also helps the body create energy and make proteins • Whole grains, nuts and seeds, green leafy vegetables, potatoes, beans, and Alkali levels • Salt, Eggs, Beef, Cheese • http: //kidshealth. org/teen/misc/mineral_chart. html

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