Understanding Essential Nutrients: A Comprehensive Guide, Exams of Biology

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Nutrients

 The food you eat is a source of

nutrients. Nutrients are defined as

the substances found in food that keep your

body functioning.

 Your body needs nutrients to…

 Fuel your energy.

 Help you grow.

 Repair itself.

 Maintain basic bodily functions.

The 6 Essential Nutrients

 Water

 Carbohydrates

 Protein

 Fat

 Vitamins

 Minerals

Water

 Did you know?

 (^) 1/2 to 3/4 of the human body consists of water!

 Functions in the Body:

 (^) Water carries nutrients to your cells and carries waste from your body.  (^) Regulates body temperature.  (^) Dissolves vitamins, minerals, amino acids and other nutrients.  (^) Lubricates joints. It is recommended that teens drink 6-8 glasses (8 fl.oz each) of water each day. This is in addition to around 4 cups of water you get from food each day.

Simple Carbohydrates

 Food Sources:

 Fruits, juices, milk, and yogurt.

 Candy, soda, and jelly.

• (^) These simple carbohydrates have a bad reputation because they are high in calories and low in nutritional value.

Starches or Complex Carbohydrates  (^) Food Sources:

 Whole grain breads and cereals,

pasta, vegetables, rice, tortilla

and legumes.

 (^) Function in the Body:

 An excellent source of fuel (energy)

for the body.

 Rich in vitamins, minerals and fiber.

Proteins

 Food Sources:

 (^) Meat, fish,eggs, poultry, dairy products, legumes, nuts and seeds. (Breads, cereals and vegetables also contain small amounts of protein.)

 Function in the Body:

 (^) Provides energy.  (^) Help to build, maintain, and repair body tissues.

 Proteins are made up of chemical compounds

called amino acids. There are 20 amino acids.

Of the 20 amino acids, the human body is capable of producing 11 of them. The other 9 called, “Essential Amino Acids” must be supplied by food sources.

Amino Acids

 Two types of Protein:

 (^) Complete Proteins:

• (^) Contain all 9 essential amino acids.
• (^) They are found in animal sources.  (^) Incomplete Proteins:
• (^) Lack one or more of the essential amino acids.
• (^) They are found in plant sources. The best way to give the body complete proteins is to eat a wide variety of foods throughout the day.

Types of Fat

 Saturated Fat:

 (^) Fats that are usually solid at room temperature.  (^) Food Sources: Animal foods and tropical oils.  (^) The type of fat most strongly linked to high cholesterol and increased risk of heart disease.

 Unsaturated Fat:

 (^) Fats that are liquid at room temperature.  (^) Polyunsaturated Fat:

• (^) Food Sources: Vegetables and fish oils.
• (^) Provide two essential fatty acids necessary for bodily functions.  (^) Monounsaturated Fat:
• (^) Food Sources: Olive oil, canola oil, nuts, seeds.
• (^) May play a role in reducing the risk of heart disease.

Cholesterol

- A fat-like substance that is part of every cell of the body.

 Function in the Body:

 (^) Helps the body make necessary cells including skin, and hormones.  (^) Aids in digestion.  (^) The human body manufactures all the cholesterol it needs. You also get cholesterol from animal food products you eat.  (^) When cholesterol levels are high there is a greater risk for heart disease.  (^) Do you know what the healthy cholesterol range is for teens your age?

Fat/Water Soluble Vitamins

 Fat Soluble Vitamins

 (^) Vitamins A, D, E, K  (^) Require fat for the stomach to allow them to be carried into the blood stream for use (absorption).  (^) Can be stored in the body for later use.

 Water Soluble Vitamins

 (^) Vitamins C and B-complex  (^) Require water for absorption.  (^) Easily absorbed and passed through the body as waste.

Vitamin A

 Food Sources:

 Dark green, leafy vegetables, deep yellow and

orange fruits and vegetables, liver, milk,

cheese, and eggs.

 Function in the Body:

 Helps keep skin and hair healthy.

 Aids in night vision.

 Plays a role in developing

strong bones and teeth.

Vitamin E

 Food Sources:

 Whole-grain breads and cereals; dark green,

leafy vegetables; dry beans and peas; nuts

and seeds; vegetable oils; margarine; liver.

 Function in the Body:

 Helps form red blood cells, muscles, and

other tissues.

Vitamin K

 Food Sources:

 Dark green and leafy vegetables (such as

spinach, lettuce, kale, collard greens), and

cabbage.

 Function in the Body:

 Helps blood to clot.