Nutrients

Nutrients:-

Vitamins are molecules that are needed in small amounts by the body for health and growth, and they must be obtained by the diet daily. The exceptions to this rule are vitamin D, which is made in the skin when exposed to sunlight and vitamin K, which can be synthesized by gut bacteria in small amounts. Vitamins play an essential role in releasing energy from food and in speeding up many chemical reactions that occur in the body every second. They also play important roles in the formation of body components, such as blood and bone as well as being antioxidants.

Vitamin A

Vitamin A is essential for a variety of functions including vision, skin health and new cell growth. Good sources include tomatoes and dark green and orange vegetables and orange fruits, such as broccoli, spinach, carrots, pumpkin and apricots.

Vitamin B1 (Thiamin)

Vitamin B1 is needed for energy metabolism and the proper functioning of the nervous system. Good sources include whole grains, soybeans, peas, beans, pistachio nuts.

Vitamin B2 (Riboflavin)

Vitamin B2 is needed for energy metabolism, tissue growth, and maintaining good vision. Good sources include dairy products (milk, cheese, yoghurts), broccoli, spinach, mushrooms and eggs.

Vitamin B3 (Niacin)
Vitamin B3 is needed for energy metabolism, proper digestion, and a healthy nervous system. Good sources include kidney beans, peanuts, mushrooms, milk, cheese, chicken and salmon.

Vitamin B6 (Pyridoxine)

Vitamin B6 is needed for amino acid metabolism, cognitive function and immune function. Good sources include whole grains, spinach, broccoli, carrots banana and yoghurt.

Vitamin B12

Vitamin B12 is an essential vitamin required by the body to make red blood cells and DNA. It is also needed to make a protective layer around nerve cells. This vitamin is found naturally in animal products, such as meat, dairy products and eggs. There are some plant sources of vitamin B12, however the form of the vitamin found in these foods is inactive and not useful to the body. People who only eat plant foods (i.e. vegans) should include adequate amounts of plant foods that contain added vitamin B12 (e.g. fortified soy drinks and soy-based meat-alternative products), or take a B12 supplement.

Folate (Folic acid)

Folate is a B vitamin, essential for all the family, as it has an important role in the development of all body cells. It is especially important during periods of rapid growth. All women planning pregnancy or who might become pregnant should increase their intake of folate. This is because an adequate folate intake in the month before and the first three months of pregnancy may reduce the risk of babies being born with certain birth defects, such as Spina Bifida. Good sources of folate include fortified breakfast cereals and breads, dark green leafy vegetables, some fruits and juices (e.g. bananas, oranges and rockmelon), legumes (e.g. chickpeas) and nuts (such as peanuts).

Vitamin C

Vitamin C is an antioxidant vitamin needed for the formation of collagen to hold the cells together and for healthy teeth, gums and blood vessels. It also improves iron absorption and resistance to infection. Fruit and vegetables are good sources of vitamin C.

Vitamin D

Vitamin D promotes absorption and use of calcium and phosphate for healthy bones and teeth. The body synthesizes vitamin D when our skin is exposed to at least 10-15 minutes sunshine per day. Longer time is required in winter months and in those with darker skin tones. Food sources include fortified milk, cheese, whole eggs, liver, salmon, and fortified margarine.

Vitamin E

Vitamin E is a strong antioxidant that can help protect the body's cells against damage. Food sources of vitamin E include wholegrain products, nuts and seeds, wheatgerm and vegetable oils.

Vitamin K

Vitamin K is necessary for normal blood clotting and synthesis of proteins found in the bone and kidneys. About half of individual’s vitamin K requirements come from bacteria that reside in the gastrointestinal tract. The other half can be obtained from foods such as leafy green vegetables and cruciferous vegetables such as cabbage.

Amino Acids:-

Amino acids are the building blocks of all proteins. There are 20 different amino acids that combine in different sequences to make all the proteins required for metabolism and growth. Our body can manufacture 12 of these amino acids from recycled proteins; however the other eight need to be derived from the food we eat.

Antioxidants:-

Antioxidants assist in protecting your body against the damage caused by free radicals by neutralizing them. Free radicals are very reactive compounds formed in the body due to both external factors such as smoking, exposure to the sun, air pollution and internal factors such as the body's normal metabolic processes and the immune system. Free radicals can attack healthy cells in the body leading to cataract development and other conditions of aging. They are also thought to be involved in the development of many diseases including cardiovascular disease and cancer. The body makes its own antioxidants, but also makes extensive use of dietary antioxidants. Dietary antioxidants include:

Vitamins such as vitamin C, vitamin E and beta-carotene (which is converted to vitamin A in the body) Minerals such as selenium, zinc and copper.

Phytochemicals (natural plant compounds) such as carotenoids (e.g. beta-carotene, lycopene and lutein), flavonoids and isoflavones.

Calories:-

Calories are a measurement of energy. One calorie is equivalent to 4.18 kJ.

Carbohydrate:-
Carbohydrates are the most readily converted energy source. Good sources include rice, bread, cereal, legumes, fruits and vegetables which also provide important nutrients. Additional carbohydrate sources include refined sugars, which do provide instant energy but unfortunately don't offer the nutrients that the more complex sources of carbohydrates do.

Complete proteins

Complete proteins are foods that contain all the essential amino acids in levels required by the body and do not require other foods to supply any.

Energy

Energy is the fuel we need from food to function and be active. Energy requirements vary depending on your age, body size and physical activity. It’s important to monitor your energy consumption as too much energy can lead to weight gain. Fat, protein and carbohydrates all provide energy (known as kilojoules or calories) in the foods we eat. Fats provide more energy per gram than protein or carbohydrates.

Enzymes

Enzymes are substances that speed up chemical reactions. For example, in our body some enzymes help break down the food we eat and release energy.

Essential amino acids

Essential amino acids are the amino acids that the body cannot synthesise itself in sufficient quantities for physiological needs and must therefore be acquired from the diet. There are 8 essential amino acids required for adults and 9 for children.

Essential fatty acids

Essential fatty acids are the fatty acids that the body cannot synthesise itself in sufficient quantities for physiological needs and must therefore be acquired from the diet. There are 2 essential fatty acids; linoleic acid which is an omega-6 and linolenic acid which is an omega-3 fat.

Fats

Fats (or lipids) are an essential source of energy in the diet as they: is a carrier for the fat soluble vitamins (A, D, E and K)

form part of cell membranes provide a very concentrated source of energy provide the starting ingredient for some hormones provide essential fatty acids which our body cannot produce

However fat should be eaten sparingly as too much can lead to weight gain, heart disease and some cancers. The type of fat eaten is also important:

Polyunsaturated and monounsaturated fats -

(good) can help reduce cholesterol. They are found in sunflower, olive, canola oils and margarine as well as many nuts, seeds and soy foods. Omega -3 is an important polyunsaturated fat found in fatty fish such as salmon and in the ancient wholegrain Salba.

Saturated and trans fats -

('bad') can raise cholesterol levels and therefore increase your risk of heart disease. Saturated fats are present in many foods and are generally found in higher amounts in animal-based products and commercially baked products. Trans fats can be found in margarine and baked goods such as biscuits and pastries. It is best to eat less of foods that are high in saturated fats and trans fats, or to select lean or low-fat alternatives.

Fat (saturated)

Saturated fat is fat that consists of triglycerides containing only saturated fatty acid radicals. There are several kinds of naturally occurring saturated fatty acids, which differ by the number of carbon atoms, ranging from 3 carbons (propionic acid) to 36 (Hexatriacontanoic acid). Saturated fatty acids have no double bonds between the carbon atoms of the fatty acid chain and are thus fully saturated with hydrogen atoms.

Fibre

Fibre plays a key role in preventing constipation, cancer and heart disease. Wholegrain breads, cereals, legumes, rice, pasta, fruit and vegetables are good sources of fibre. There are a number of different types of dietary fibre. The three major types are soluble fibre, insoluble fibre and resistant starch. (Although it is not actually a fibre, resistant starch is now being recognized as a member of the ‘fibre family’ due to its similar effects on the body.)

SOLUBLE FIBRE

Soluble fibre is beneficial to help lower blood cholesterol levels and, in people with diabetes, helps to control blood sugar. Soluble fibre is found in fruits, vegetables, dried peas, soybeans, lentils, oats, rice and barley.

INSOLUBLE FIBRE

Because of its ‘bulking properties’, insoluble fibre helps keep us ‘regular’. Foods containing insoluble fibre include wholegrain and wholemeal wheat-based breads, cereals and pasta.

RESISTANT STARCH

Resistant starch is a type of starch found in plant foods that escapes digestion in the small intestine. Resistant starch may provide similar benefits to other types of fibre, such as helping to prevent constipation. Foods containing resistant starch include firm bananas, roasted chickpeas, boiled long grain white rice, baked beans, cooked and cooled potato, as well as cornflakes.

Iron

Iron helps create healthy blood and carries oxygen around the body. Iron is found in legumes, wholegrain breads and cereals, green leafy vegetables, nuts, seeds and meat.

Macro-nutrients

Macro-nutrients are the key nutrients in the diet that provide us with energy. They are carbohydrate, protein and fat.

Metabolism

Metabolism refers to the chemical processes that occur in our body that turn what we eat into energy. This energy can then be used for all activity including walking, talking, thinking and breathing.

Micro-nutrients

Micro-nutrients is the general name given to compounds that are needed in minute quantities to sustain a healthy body, such as vitamins and minerals.

Minerals

Minerals are important for the formation of bones, teeth, blood and connective tissues. They play important roles in chemical reactions, as they are a component of enzymes. Minerals also regulate water balance, muscle contractions and nerve transmissions. They are required in the body in small amounts and must be obtained from food.

Potassium

Potassium and sodium work together in the body to regulate the balance between water and acidity in the blood. Potassium is also important for nerve function to the muscles which causes muscles (including the heart) to contract. If there is a deficiency in potassium, heart rhythm can be altered. Potassium can be found in fruits, vegetables, grain foods, meats and milk.

Protein

Protein is important for growth of body cells and makes up virtually every part of the body. Protein can be found in dried peas, soy and baked beans, peanut butter, nuts, eggs, cheese, lean meat, fish and whole grains.

Sodium

Sodium is an electrolyte that helps maintain acid-base balance of the blood, helps regulate blood pressure and water balance in cells and aids in muscle contraction and nerve impulse transmission. However, too much salt can lead to high blood pressure and stroke. Highly processed foods such as crisps and processed meats usually contain large amounts of sodium.

Zinc

Zinc is an essential mineral for human beings and is part of many reactions in the body. It plays a role in wound healing, our ability to taste and in growth and reproduction. Good plant sources of zinc include rolled oats, unprocessed bran, rice, muesli, wholegrain breads and cereals. Zinc is also found in a range of animal foods including oysters, beef and offal, with smaller amounts present in white meat and fish.