6 Essential Nutrients

By: Kailey Wallace

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Carbohydrates

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Simple

These are the sugars in the carbohydrates.

Complex

Gives you the starches and fiber.

Functions

  1. Used to create your energy
  2. The fiber digests your food and makes it pass through with ease
  3. The sugars are the bodies fuel
  4. Fiber, starches, and sugars are all necessary for consent body health

Food Sources

  • Breads
  • cereals
  • rices
  • pasta
  • beans
  • and some veggies

Other facts

You need around 46 grams of carbohydrates for a teenage girl.

Even more!

If you get too less of carbohydrates you may: You may have low blood sugar


If you get too much of carbohydrates you may: the carbohydrates turn into a glucose with ups you blood stream sugars

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Fats

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Fatty acids

  1. Saturated
  2. Unsaturated
  3. Trans-Fats

Cholesterol

  1. High density lipoprotien
  2. Low density lipoprotien

Functions

  1. insulate your body
  2. build new cell
  3. cushions vital organs
  4. converts into energy

Food Sources

  • Butter
  • cheeses
  • oils
  • avocado
  • chocolate

Other facts

When one gram of fat contains 9 calories then you need 55-75 grams for a 2,000 calorie diet .

Even More!

If you get too less of fats you may: Have a vitamin deficiency


If you get too much of fats you may: Be in risk of obesity

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Protein

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Complete and Incomplete

Amino acids are found in the complete type and the incomplete type.

Functions

  • Build and maintain body tissues
  • Make enzymes
  • building block of bone muscles, cartilage, skin, and blood

Food sources

  1. Meat
  2. Poultry
  3. Milk products
  4. Eggs
  5. Nuts

Other facts

You need about 46 grams of protein per day

Even More!

If you get too less of protein you may get a protein deficiency which may cause muscle loss, fatigue, and depression.


If you get too much of protein you may be over producing ammonia.

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Vitamins

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Fat soluble

A,D,E and K vitamins are in fat soluble

Water soluble

C,B,A,D,E,K, and folate are all found in water soluble.

Functions

These keep your body running by:


  • Maintaining good bones
  • Gives you good bone cells
  • Keeps a healthy nervous system

Food sources

  • Milk
  • Vegetable oil
  • Rice beverages
  • Peanut butter
  • Avocados

Other facts

You need a different amount of vitamins:

A- "700 micrograms for girls 14 to 19"

B- " girls ages 14 to 19 years: 1 milligram of thiamine for boys and 0.9 milligrams for girls"

C- " 65 milligrams daily for girls 14 to 19."

D- "15 micrograms for boys and girls ages 14 to 19 years."

E- " 15 milligrams per day for boys and girls age 14 years "

Even More!

It is not that harmful to have too much vitamins unless some very unique circumstances like "vitamin C is unlikely to be harmful, megadoses of vitamin C supplements may cause: Diarrhea. Nausea".


If you do not have enough though it could be harmful, it could cause depression, the harder fight to cancer, and may get diseases more easily.

Look Down

Look down to see vitamins in a pill form if you dont get enough vitamins from food
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Minerals

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Macro-Minerals

  • Copper
  • Sulfur
  • Zinc
  • Magnesium

Trace

  • Calcium
  • Magnesium
  • Phosphorous
  • Iodine
  • Sodium
  • Zinc
  • Potassium

Functions

  1. Help body grow
  2. Help body develop
  3. Help your body stay healthy

Food sources

  1. Fortified milk
  2. Soy
  3. Rice
  4. Fish
  5. Eggs

Other facts

You "need about 1,000 milligrams of calcium per day"

Even More!

If you get too many minerals then your body just flushes them out

If you have too less then you might have to get a supplement

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Water

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Functions

  • Makes most of your body weight
  • It replenishes your nutrients
  • It regulates your body functions
  • Carries out waste

Food sources

  1. Fruit
  2. Watermelon
  3. Vegetables
  4. Eggs
  5. Meats

Other facts

You need 8 cups a days (12 oz. each)

Even more!

If you get too much water there is no harm.

Too less= Dehydration which is shown in nausea and hallucinations.

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