6 Essential Nutrients ~ Health

2 facts about Carbohydrates

- Body's major source of fuel - Two types: simple & complex

Amino acids:

- essential : need to get these from foods because our body doesn't make them - get them from beans and meats - non-essential

vitamin E

- fat-soluble vitamin -acts as an antioxidant, helping to protect cells from damage -foods that contain it are almonds, spinach, sweet potatoes

simple carb examples:

- honey - candy - enriched (white) pasta - milk - cookies

Simple Carbs

- less healthy - a quick source of energy - easily digestible

Complex Carbs

- most carbs should come from complex - healthier than simple - take longer to digest (longer energy)

How do Vitamins and Minerals help?

-boost the immune system -support normal growth and development -help cells and organs do their jobs

fat - soluble

-dissolve in fat and can be stored in the body

potassium

-essential -helps lower blood pressure by balancing out the negative effects of salt -Maintains the electrolyte balance in your body's cells -regulates fluid levels in body -in foods such as avocados, spinach, sweet potatoes

iron

-essential -trace mineral -helps make red blood cells which carry oxygen around the body -found in liver, meat, beans, nuts

vitamin D

-found in milk - fat-soluble vitamin - helps with cell growth, immune function, and reduction of inflammation

Why do we need fat?

-growth / development -vitamin absorption -provides cushioning for organs -energy

vitamin k

-helps blood clot (cuts and scrapes stop bleeding quickly) -found in leafy vegetables like broccoli, soybeans

Why do we need protein?

-helps red blood cells -provides cell structure -growth and repair of muscle

zinc

-important trace mineral -found in cells throughout the body -needed for the body's immune system to properly work -plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates -needed for the senses of smell and taste -found in beef, pork, lamb

examples of foods with vitamins:

-leafy green vegetables -sweet potatoes -vegetable oil -egg yolks -oranges

water - soluble

-need to dissolve in water before your body can absorb them -body can't store these vitamins -need a fresh supply of them everyday

examples of foods with minerals:

-nuts -beans -lentils -dark leafy greens -fish

Examples of protein:

-nuts -seeds -beans -animal products -milk

thiamine

-one of the water-soluble B vitamins -it is also known as vitamin B1 - helps in the growth, development, and function of cells -found in whole grains, meat, fish

Bad Fats:

-saturated fats: snacks, junk food, animal products -trans fats -hydrogenated (partially)

How do carbs help us (benefits)?

-simple carbs provide quick energy -complex carbs provide us with long lasting, sustained energy -legumes and whole grains are good sources of fiber - complex carbs make sure your energy and blood levels stay stable

Good Fats:

-unsaturated fats: olives, fish, nuts, seeds -polyunsaturated -omega 3

vitamin C

-water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement -essential vitamin -helps with growth and repair of tissues in all parts of your body -helps produce collagen (important protein)

What are the 6 nutrients?

1. Carbohydrates 2. Fats 3. Proteins 4. Vitamins 5. Minerals 6. Water

complex carb examples:

legumes: beans, peas, lentils starchy vegetables: potatoes, corn, squash grains: bread, pasta, rice

essential nutrients

need to get them from foods because the body doesn't produce them