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Essential Nutrients for Health: Carbohydrates, Fats, Proteins, Vitamins, and More

Understanding the essential nutrients required for a healthy body is crucial for optimal well-being. This guide explores carbohydrates, fats, proteins, vitamins, minerals, fibre, and water. Carbohydrates provide energy, while fats are vital for hormone production and vitamin absorption. Proteins build and repair tissues. Vitamins and minerals support various bodily functions. Fibre aids digestion, and water is essential for life. Learn about these nutrients' sources, benefits, and recommended intakes to maintain a balanced diet and promote overall health.

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Essential Nutrients for Health: Carbohydrates, Fats, Proteins, Vitamins, and More

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  1. Nutrition By: Danny Liu Block 2~

  2. Carbohydrates • sugars and starches that provide energy • types: - simple(sugar): fruits, milk, and vegetable, cake, candy, and other refined sugar - complex: rice, pasta, and starchy vegetables. Provide vitamins, minerals, and fibre • contain carbon, oxygen and hydrogen • monomers joined by glycoside bond to form disaccharide • fuel the body, help getting through the day • get hungry fast If you eat simple carbohydrates • not be hungry if you eat complex carbohydrates

  3. Fats • made up of carbon, hydrogen, and oxygen • come in liquid or solid form • source of energy in foods • types: - saturated fats: butter, cheese, whole milk, ice cream, cream, and fatty meats, and oils such as coconut, palm, and palm Kemal oil - trans-fatty acids: fried foods, commercial baked goods, processed foods and margarine • contain nutrients that provide energy the body needs • needed for absorption of fat-soluble vitamins A, D, E and K • one of the three nutrients with protein and carbohydrates

  4. Protein • contain carbon, hydrogen, oxygen, nitrogen, and usually sulphur • build up, keep up, and replace the tissues in your body • primary component of numerous body tissues • fundamental components of all living cells • foods have high protein: -Eggs, milk, meat, apricots, avocados, bananas, cherries, dates, figs, nuts, beans, and grapes. • high protein diets can be dangerous if not done properly • it can worsen the symptoms of liver and kidney disease

  5. Fibre • virtually indigestible substance that found outside the layers of plants • type of carbohydrate that passes through the human digestive system • food have fibre: -All-natural cereals, whole-grain breads, beans, fruits, vegetables, nuts • broken down in colon(main part of large intestine) • makes food more satisfying, probably • main fibre is to keep digestive system healthy • helps the digestive process and is thought to lower cholesterol

  6. Vitamins • substances are found in foods we eat • needs them to work properly • can be used over and over • essential in the diet because the body doesn’t produce enough • types: - Vitamins A: eggs, meat and dairy products. Come from green, leafy vegetables and intensely colored fruits and vegetables - Vitamins B: fortified breads and cereals, fish, lean meat and milk - Vitamins C: citrus fruits, green peppers, strawberries, tomatoes, broccoli and sweet and white potatoes - Vitamins D: cheese, butter, margarine, fortified milk, fish, and fortified cereals - Vitamins K: cabbage, cauliflower, spinach and other green, leafy vegetables, as well as cereals • any of a group of organic substances essential in small quantities to normal metabolism

  7. Minerals (dietary) • help your body grow, develop, and stay healthy • just like vitamins • types: - macro minerals: calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur - trace minerals: iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium • perform many different functions • building strong bones to transmitting nerve impulses • used to make hormones • maintain a normal heartbeat

  8. Water • water = H2O • not a nutrient but it’s necessary for life • there are 10 different types of water • transports nutrients and wastes • also for many chemical reactions • also for cooling the body through perspiration • requires 3 to 5L of water each day

  9. Bibliography -Carbohydrates: 1. http://www.buzzle.com/articles/types-of-carbohydrates.html 2. http://wiki.answers.com/Q/What_does_carbohydrate_do_for_your_body -Fats: 1. http://www.odec.ca/projects/2004/thog4n0/public_html/whatfat.html 2. http://www.darylscience.com/Demos/BodyFAT.html -Protein: 1.http://www3.georgetown.edu/admin/auxiliarysrv/dining/nutrition/protein.html 2. http://www.youngwomenshealth.org/protein.html -Fibre: 1.http://www.ehealthmd.com/library/fiber/fib_whatis.html 2. http://www.biology-online.org/dictionary/Fibre -Vitamins: 1. http://kidshealth.org/kid/stay_healthy/food/vitamin.html 2. http://www.cyber-north.com/vitamins/ -Minerals (dietary): 1. http://kidshealth.org/kid/stay_healthy/food/minerals.html 2. http://www.nlm.nih.gov/medlineplus/minerals.html -Water: 1.from the science text book 8, page 69

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