Leader NutrientsThe Stuff that makes us move!

1. Carbohydrates

Carbohydrates fill numerous roles in living things, such as the storage and transport of energy (starch, sugar) and structural components (cellulose in plants or “Fibre”).

Additionally, carbohydrates and their derivatives play major roles in the working process of the immune system, fertilization, pathogenesis, blood clotting, and development.

• Types – Simple vs. Complex vs. Fiber

1. Carbohydrates

Simple Carbs - SugarsFood Sources• Ripe fruits, vegetables, honey, corn syrup, candy,

jellies and frosting

Functions• Used by the body for a quick burst of energy.• Converted by the body into glucose or ‘blood sugar’.

1. Carbohydrates

Complex Carbs - StarchesFood Sources• Fruits, vegetables, breads, cereals, pasta, dry beans

and nuts

Functions• Starches are more complex than sugars and

therefore take more time to break down.• Starches produce slower burning and longer lasting

energy.

1. Carbohydrates

FiberFood Sources• Legumes, oats, rye, barley, bran, prunes, plums,

berries, root vegetables, others.

Functions• Fiber does not supply the body with energy, but

absorbs water and aids in digestion.• Dietary fiber is more commonly known as

“roughage”.

2. Protein

Proteins are broken down in the stomach during digestion by enzymes to provide amino acids for an organism, including those amino acids that an organism cannot create itself. Protein provides the building blocks for the creation of muscle tissue, building DNA and providing the body with antibodies. Protein deficiency plays a part in the disease kwashiorkor.

Types – Incomplete vs. Complete

2. Protein

Incomplete proteins are proteins found in plants and do not contain one or more essential amino acids. Certain plant protein sources can be combined to create complete proteins.

Food Sources• Dry beans, dry peas, nuts, seeds.

2. ProteinComplete proteins are proteins found in meat

sources which contain all the essential amino acids.

Food Sources• Meat, poultry, fish, eggs, milk and other dairy

products.

3. Fat

Fats play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function. They also serve as energy stores for the body. Fats are broken down in the body to release glycerol and free fatty acids. The glycerol can be converted to glucose by the liver and thus used as a source of energy.

Types – Saturated (Trans, cholesterol) vs. Unsaturated (Mono, Poly, Omega-3 fatty acids)

3. Fat

Saturated FatsSaturated and trans fats are less healthy kinds of fats.

They can increase your risk of heart disease by increasing your total Low-Density Lipoproteins (LDL or "bad") cholesterol.

Food Sources• Dairy products, meat sources, coconut oil

3. Fat

UnsaturatedUnsaturated Fats such as monounsaturated and

polyunsaturated fats can lower your risk of heart disease by reducing the total and low-density lipoprotein (LDL) cholesterol levels in your blood. Omega-3s appear to decrease the risk of coronary artery disease.

Food Sources• Avocado, nuts, vegetable oils such as soybean, canola

and olive. Meat products contain both saturated and unsaturated fats.

4. Water

Water, which makes up over one-half of normal body weight, is a vital part of many body fluids. Water forms part of the blood and helps carry nutrients to the cells and takes waste away from the cells. Water also helps to regulate body temperature through perspiration.

Food Sources• Water, juice, milk, soup, watermelon, oranges.

Deficiency• Dehydration

5. Vitamins

Vitamins are organic compounds that are essential to health. They are required in tiny amounts, but without them deficiency diseases result. Vitamins are involves in regulating the action that takes place in cells.

• Water soluble vs. Fat Soluble

5. Vitamins

Solubility is the characteristic physical property referring to the ability of a given substance (the solute) to dissolve in a liquid (the solvent.)

Therefore: • Water soluble means, “able to dissolve in

water.”• Fat soluble means, “able to dissolve in fat.”

5. Vitamins - Water Soluble

B1 – ThiaminFood Sources• Oatmeal, brown rice, asparagus, cauliflower,

potatoes, eggs, pork

Function• Essential for neural function and carbohydrate

metabolism

Deficiency• Insomnia, sleep apnea, dementia, depression,

impotence, and infertility.

5. Vitamins

B2 – NiacinFood Sources• Meat, dates, tomatoes, leaf vegetables, seeds,

mushrooms

Function• Involved in both DNA repair, and the production of

steroid hormones in the adrenal gland.

Deficiency• Pellagra, slowing of the metabolism causing

decreased tolerance to cold.

5. Vitamins

B3 – RiboflavinFood Sources• Milk, cheese, leafy green vegetables, liver, kidneys,

legumes, yeast and almonds.

Function• plays a key role in energy metabolism, and is

required for the metabolism of fats, carbohydrates, and proteins.

Deficiency• Cracked and red lips, inflammation of the lining of

mouth and tongue, mouth ulcers, etc., etc., etc.

5. Vitamins

B6Food Sources• meats, whole grain products, vegetables, and nuts.

Function• macronutrient metabolism, neurotransmitter

synthesis, histamine synthesis, hemoglobin synthesis and function and gene expression.

Deficiency• A bunch of long medical terms that I couldn’t

pronounce.

5. Vitamins

B12Food Sources• meat (especially liver and shellfish), milk and eggs.

Animals must obtain it directly or indirectly from bacteria.

Function• Normal functioning of the brain and nervous system,

and for the formation of blood.

Deficiency• Fatigue, depression, poor memory, mania and

psychosis

5. Vitamins

Folic Acid – Vitamin MFood Sources• Leafy vegetables such as spinach, turnip greens,

lettuces, dried beans and peas

Function• Fertility, memory and mental agility, and battling

depression, stroke, cancer and heart disease.

Deficiency• Diarrhea, loss of appetite, weight loss, weakness,

sore tongue, headaches, heart palpitations, irritability, and behavioral disorders.

5. Vitamins

C – Ascorbic AcidFood Sources• Peppers, citrus fruits, broccoli

Function• Highly effective antioxidant

Deficiency• Scurvy which leads to the formation of liver spots on

the skin, spongy gums, bleeding from all mucous membranes, pale skin, depression, and partially immobilization.

5. Vitamins – Fat Soluble

A - CaroteneFood Sources• Carrots, sweet potatoes, mango, apricots, squash

Function• Vision, immune function, bone metabolism, skin

health, reducing risk of heart disease and cancer, antioxidant activity

Deficiency• Blindness

5. Vitamins

DFood Sources• Fatty fish oils, fatty fish such as herring, catfish,

salmon, mackerel, tuna.

Function• Maintenance of organ systems.

Deficiency• Depression, impaired bone mineralization, rickets in

children and osteomalacia in adults

5. Vitamins

EFood Sources• Nuts, olives, seeds, spinach, asparagus.

Function• Antioxidant, Inhibitor of prostate cancer, heart

disease, cancer and cataracts.

Deficiency• Neurological problems due to poor nerve conduction

5. Vitamins

KFood Sources• Leafy green vegetables such as spinach, swiss chard,

cabbage, kale, cauliflower, broccoli, and brussels sprouts.

Function• Helps blood to clot properly.

Deficiency• Extremely rare unless the intestines are heavily

damaged or are unable to absorb the molecule.

6. Minerals

Minerals are inorganic elements found in the Earth’s crust, also found in our bodies in small amounts. The body needs minerals to create strong bones and teeth, and are involved in most of the bodies major functions.

6. Minerals

IronFood Sources• red meat, fish, poultry, lentils, beans, leaf vegetables,

tofu, chickpeas, black-eyed peas

Function• Build new red blood cells, burn fuel for energy, and

carry oxygen in the blood.

Deficiency• Iron Deficiency Anemia

6. Minerals

CalciumFood Sources• Dairy products, seaweeds

Function• Bone and teeth formations

Deficiency• Brittle bones and teeth, osteoporosis, cancer

prevention.

6. Minerals

ZincFood Sources• Meats, milk, egg yokes, seafood, whole grains

Function• Protein building, associated with Insulin, wound

healing.

Deficiency• Hair loss, skin lesions, diarrhea, and wasting of body

tissues.

6. Minerals

SodiumFood Sources• Table salt, soy sauce

Function• Regulation of blood and body fluids, transmission of

nerve impulses, heart activity, and certain metabolic functions.

Deficiency• Hyponatremia, swelling of the brain

Sources

• http://en.wikipedia.org/• http://www.mayoclinic.com/health/fat/

NU00262• http://images.google.ca/imghp?

hl=en&tab=wi