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By Jason and Mack
• Source of energy
• Absorbs vitamins A, E, D, K
• Helps to control blood pressure
• Makes skin and hair healthy
• Controls clotting and inflammation
• Sources: – baked goods, meats, dairy, oils, etc.
• 4 main types:– Healthy: nuts, some oils, seeds, avocados
• Monounsaturated • Polyunsaturated
– Unhealthy: dairy, fatty meats, certain oils• Trans fats• Saturated
• Provides “essential” fatty acids• 9 cal/g• Called lipids
• Builds & repairs tissues (muscles, bones, etc…)• Makes cardiac (heart) tissue • Helps antibodies function• Makes hemoglobin to carry oxygen• Sources:
– Meat, fish, eggs, nuts, seeds, beans, etc.
• Types – Complete: 8 essential amino acids – Incomplete: less than 8 essential amino acids
• Should be 10-20% of calories• Made of amino acids• Stomach acid breaks protein into amino acids• 22 important amino acids
• Removes dangerous toxins
• Cushions joints
• Carries oxygen and nutrients to cells
• Regulates body temperature
• Keeps metabolism working
• Every cell needs water
• Every food has water
• Types:– Salt water (can’t drink)– Fresh water (can drink)
• Not enough:– Blood pressure falls– Blood clots form– Kidney is impaired
• H20: 2 parts hydrogen, 1 part oxygen• 55-78% of body made of water
• Keeps digestive system healthy
• Aids excretion of wastes
• 18g/day minimum
• Too much can take away zinc and calcium
• Sources:– bran, brown rice, vegetables, and nuts, etc.
• Two types:– Insoluble:
• Promotes growth of bacteria that ferment waste• Prevents constipation• Adds bulk and liquid to help movement
– Soluble:• Absorbs water• Reduces cholesterol in blood• Makes blood sugar more stable
• Give energy to all the cells in the body
• Produce glucose
• Break down food into simple sugars
• When that process goes fast you’ll feel more hungry sooner
• Build body strength
• Types:– Simple:
• Rapidly absorbed• Don’t provide vitamins or minerals• Provide a short burst of energy
– Complex:• Slowly absorbed• Longer lasting energy• Provide more vitamins and minerals
• 45-65% of your daily calories• Sources:
– potatoes, bread, rice, etc…
• Vitamin A: from yellow vegetables and fruits– helps with bone growth, reproduction, cell division,
and differentiation– mainly found in colourful fruits– also found in foods that come from animals
(preformed Vitamin A)
• Vitamin B: from meat, dairy, and eggs– helps maintain a normal range of blood sugar– is a water-soluble Vitamin – three major chemical forms:
• pyridoxine, pyridoxal, and pyridoxamine
• Vitamin C: from fruits and vegetables– Is also known as L-ascorbic acid– Water-soluble– Makes skin, scar tissue, ligaments, and tendons
• Vitamin K: from green vegetables– Allows blood to clot normally– Protects bones– Protection against liver cancer
• Help you grow and stay healthy
• Builds strong bones
• Maintain a normal heartbeat
• Lowers blood lipids
• Helps protein synthesis
• Types:– Iron:
• Helps with to carry oxygen to all parts of the body• Activates enzymes
– Zinc:• Zinc protects the immune system by helping ward off disease• Helps wounds heal
– Calcium:• Helps maintain the nerve and muscle functions• Lowers blood pressure
• http://www.healthscout.com
• http://www.treelight.com
• http://kidshealth.org
• http://www.essortment.com
• http://www.helpwithcooking.com
• http://www.healthcheck.org
• www.rawfoodexplained.com