Digestive System SIX BASIC NUTRIENTS

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1 Digestive System SIX BASIC NUTRIENTS

2

3 1. Carbohydrates 2. Lipids 3. Proteins 4. Vitamins 5. Minerals 6. Water SIX BASIC NUTRIENTS

4 3 types: 1. Sugar 2. Starch 3. Fiber - Lactose (milk), Fructose (fruit sugar), Sucrose (beets) - Bread, pasta, rice, noodles, potatoes - Whole grains *** Should account for 40-50% of dietary intake CARBOHYDRATES

5 GOOD THINGS ABOUT LIPIDS Most concentrated form of energy Body insulation Cushion bones and organs Stores certain vitamins Build cell membranes *** should account for 25-30% of dietary intake

6 BAD THINGS ABOUT LIPIDS TOO MUCH - Obesity - Heart disease - Diabetes - Stroke - Heart Attack

7 PROTEIN Basic component in all body cells Helps to regulate enzymes and hormones Assists in the growth and repair of body tissues ***should account for 10-20% of dietary intake

8 Vitamins and their Food Sources B1 (thiamin): Supports energy metabolism and nerve function *spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk B2 (riboflavin): Supports energy metabolism, normal vision and skin health *spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams B3 (niacin): Supports energy metabolism, skin health, nervous system and digestive system *spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp Biotin: Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis *widespread in foods Pantothenic Acid: Supports energy metabolism *widespread in foods B6 (pyridoxine): Amino acid and fatty acid metabolism, red blood cell production *bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast Folate: Supports DNA synthesis and new cell formation *tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans B12: Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance *meats, poultry, fish, shellfish, milk, eggs C (ascorbic acid): Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant *spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries A (retinol): Supports vision, skin, bone and tooth growth, immunity and reproduction *mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver D: Promotes bone mineralization *self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish E: Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization *polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod K: Synthesis of blood-clotting proteins, regulates blood calcium *Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver Source:

9 FOOD SOURCES OF MINERALS Calcium Almonds, figs, beans, carrots, pecans, raisins, brown rice, apricots, garlic, dates, spinach, sesame seeds, brazil nuts, cashews, papaya, avocados, celery. Chromium Brewers yeast, clams, cheese, corn oil, whole grains. Copper Soy beans, Brazil nuts, bone meal, raisins, legumes, seafoods, black strap molasses. Iodine Kelp, dulse, beets, celery, lettuce, Irish moss, grapes, mushrooms, oranges. Iron * Kelp, raisins, figs, beets, soy beans, bananas, asparagus, carrots, cucumbers, sunflower seeds, parsley, grapes, watercress. Magnesium Honey, almonds, tuna, kelp, pineapple, pecans, green vegetables. Manganese Celery, bananas, beets, egg yolks, bran, walnuts, pineapples, asparagus, whole grains, leafy green vegetables. Phosphorus Mushrooms, cashews, oats, beans, squash, pecans, carrots, almonds. Potassium Spinach, apples, tomatoes, strawberries, bananas, lemons, figs, celery, mushrooms, oranges, papaya, pecans, raisins, pineapple, rice, cucumbers, Brussels sprouts. Sodium Turnips, raw milk, cheese, wheat germ, cucumbers, beets, string beans, seafoods, lima beans, okra, pumpkins. Sulphur Bran, cheese, eggs, cauliflower, nuts, onions, broccoli, fish, wheat germ, cucumbers, turnips, corn. Zinc Mushrooms, liver, seafood, soy beans, sunflower seeds, brewers yeast. Source:

10 WATER We need to drink 6 to 8 glasses a day. Why? - so we can digest the food we eat (water makes it much easier, and quicker) - Helps to increase metabolism - Helps kidneys to remove waste

11 FIBER Other high fiber foods include: Green veggies (broccoli, spinach, beans) Whole grains Blueberries and other types of berries SIX BASIC NUTRIENTS

12 SOME GOOD THINGS ABOUT FIBER Very important Gives food bulk Makes it easier to pass food NO nutritional value *Helps to prevent health problems such as diabetes, heart disease and bowel disorders

13 HOW CAN YOU ACHIEVE A BALANCE IN YOUR LIFE?

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