Know Your Nutrients PDF

Know Julie Gardner, MEd. Extension Program Specialist Healthy Lifestyles Your 4-H Youth Development Texas A&M AgriLife Extension Reviewed By: Nutrients Danielle Krueger, MPH, RD, LD Electrol...

Know Julie Gardner, MEd. Extension Program Specialist Healthy Lifestyles Your 4-H Youth Development Texas A&M AgriLife Extension Reviewed By: Nutrients Danielle Krueger, MPH, RD, LD Electrolytes Sodium Fat Soluble Chloride Potassium Vitamins Minerals Water Vitamin A Vitamin D Calcium Vitamin E Chromium Copper Macro Vitamin K Flouride Nutrients Iodine Protein Iron Fat Magnesium Water Soluble Carbohydrates Phosphorus Fiber Vitamins Selenium Vitamin C Zinc Vitamin B1 Vitamin B2 (Thiamin) (Riboflavin) Vitamin B6 Vitamin B12 Niacin Folate  Macro Let’s Take A Nutrients Closer Look... Protein PROTEIN FIBER AMINO ACIDS DIETARY FIBER Fat Protein is found in plant and animal foods. Dietary fiber, or fiber, is a type of carbohydrate Protein is made up of units called amino acids, found in plant foods. Dietary fiber is bound Carbohydrate which are linked to one another in long chains. together in such a way that it cannot be readily The sequence of amino acids determines each digested in the small intestine. Fiber protein’s unique structure and function. There There are two classifications of dietary fiber: are 20 different amino acids in two categories: ESSENTIAL NONESSENTIAL SOLUBLE INSOLUBLE AMINO ACIDS AMINO ACIDS FIBER FIBER are required for can be made by the dissolves in water to does not dissolve normal body body from essential form a thick gel-like in water and passes functioning, but amino acids consumed substance in the through the cannot be made by the in food or in the stomach. It is broken gastrointestinal body. They must be normal breakdown of down by bacteria tract relatively obtained from food. body proteins. Eleven in the large intestine intact and, Nine are considered are considered and provides some therefore, is not a essential. nonessential. calories. source of calories. Food Sources  MACRO FUNCTION: SOURCES: DEFICIENCY: NUTRIENTS What does it do? Where is it found? What happens if I don't get enough? Protein Builds and repairs all body tissue Animal Protein: Fatigue Helps build blood meat, fish, poultry, Loss of appetite Helps form antibodies to fight infection eggs, milk, cheese, yogurt Edema Supplies energy at 4 calories per gram Nuts and nut butters Poor growth Soy Vegetable Protein: legumes (peas, beans), whole grain breads and cereals Fat Transports fat-soluble vitamins (A,D,E,K) Butter or Margarine Eczema and essential fatty acids needed for body's Egg yolk Stunted growth proper use and storage of fat Meat with fat Diarrhea Supplies energy at 9 calories per gram Shortening or oil Loss of hair Palm and coconut oil Salad dressing Whole milk dairy products Carbohydrate Supply glucose to spare protein Bananas Loss of energy Help the body use other nutrients Breads and cereals Fatigue Good source of energy Corn Ketosis Supplies energy at 4 calories per gram to all Dried fruits body cells Flours and cornmeal Honey Pasta Potatoes and sweet potatoes Sugar, syrup, jam, and jellies Rice Fiber May help lower cholesterol Beans Diarrhea Improves bowel motility Broccoli (moves food through digestive tract) Carrots Gives feeling of fullness without extra Enriched grain products such as: calories, promoting satiety and weight loss cereals, bread, noodles, tortillas, brown rice, oatmeal Peas Spinach Whole grains Water Soluble Let’s Take A Vitamins Closer Look... Vitamin C Vitamins Vitamins are essential substances that the human body needs for proper growth, Vitamin B1 development, and function. Vitamins are organic substances which are made by plants and animals and then eaten by humans.. (Thiamin) Vitamin B2 There are 13 known vitamins: A,C,D,E,K, and the B vitamins (thiamin (B1), riboflavin (B2), niacin (B3), (Riboflavin) pantothenic acid (B5), pyridoxal (B6), cobalamin (B12), biotin, and folate/folic acid. Vitamins are classified as water soluble and fat-soluble. Niacin Vitamin B6 Water Soluble Vitamins Water Soluble vitamins require water for absorption into the body. Vitamin B12 The body flushes out excess water soluble vitamins in the urine. FolatE Food Sources  WATER SOLUBLE FUNCTION: SOURCES: DEFICIENCY: VITAMINS What does it do? Where is it found? What happens if I don't get enough? Vitamin C Antioxidant Broccoli and brussels sprouts Sore or bleeding gums Collagen and connective tissue Citrus fruits and juices Poor wound healing formation Green leafy vegetables Pain in joints, bones, & muscles Immune function Green or red peppers Bruising easily Wound healing Kiwifruit or strawberries Hair and tooth loss Promotes iron absorption Tomatoes Vitamin B1 Helps produce energy from Beans, Peas and Lentils Poor appetite (Thiamin) carbohydrates in all cells Nuts and seeds Constipation Nervous system function Pork Depression Whole and enriched grain products Cardiac failure Vitamin B2 Helps produce energy from Eggs Sore tongue and mouth, swelling (Riboflavin) carbohydrates in all cells Enriched grain products also Growth and development Meats, poultry, and seafood Burning and itching eyes Red blood cell formation Milk and Yogurt Mushrooms Niacin Cholesterol production Beans Loss of appetite Helps produce energy from Beef Diarrhea carbohydrates in all cells Nuts Dermatitis (skin irritations) Digestion Pork, poultry, and seafood Confusion and Disorientation Nervous system function Whole and enriched grain products Anxiety Promotes normal appetite Vitamin B6 Immune function Chickpeas Anemia Nervous system function Fruits (other than citrus) Nervous irritability Protein, carbohydrate, and fat Potatoes Dermatitis (skin irritations) metabolism Salmon Convulsions Red blood cell formation Tuna Weakness Turns tryptophan into niacin Abdominal pain Vitamin B12 Conversion of food into energy Dairy Products Anemia Nervous system function Eggs Nerve damage Red blood cell formation Fortified cereals Regeneration of folate Meats, poultry, and seafood Folate Prevents neural tube defects Asparagus Anemia (birth defects) Avocado Fatigue Red blood cell formation Beans and peas Brain and Spinal cord defects in Green leafy vegetables infants due to mother’s deficiency Orange juice during pregnancyw Fat Soluble Let’s Take A Vitamins Closer Look... Vitamin A Vitamins Vitamins are essential substances that the human body needs for proper growth, development, Vitamin D and function. Vitamins are organic substances which are made by plants and animals; they are then eaten by humans. Vitamin E There are 13 known vitamins: Vitamin K A,C,D,E,K, and the B vitamins (thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxal (B6), cobalamin (B12), biotin, and folate/folic acid. Vitamins are classified as water soluble and fat-soluble. Fat Soluble Vitamins Fat soluble vitamins require fat for absorption and are stored in the liver and adipose (fatty tissue) of the body. By storing fat soluble vitamins in fatty tissues, the body can tap into these reserves when needed. Fat soluble vitamins are not excreted easily and when eating excess amounts levels can build up and become toxic. Food Sources  FAT SOLUBLE FUNCTION: SOURCES: DEFICIENCY: VITAMINS What does it do? Where is it found? What happens if I don't get enough? Vitamin A Normal cell growth and Cantaloupe Faulty bone and tooth development Carrots development in infants required for immune function Dairy products Poor growth supports reproduction Eggs Night blindness Promotes vision Fortified cereals Protects from infections Green leafy vegetables Red blood cell formation Pumpkin Skin and bone formation Red peppers Helps keep skin healthy Sweet potatoes Vitamin D Promotes absorption of calcium and Eggs Rickets (soft, fragile bones, phosphorus Exposure to sunlight enlarged joints, bowed legs) Helps keep bones and teeth strong Fish Chest, spinal and pelvic bone Helps cell growth Fish liver oil deformities Immune function Fortified cereals and dairy products Convulsions Nervous system function Fortified orange juice Fortified soy beverages Vitamin E Formation of red clood cells Fortified cereals and juices Anemia in premature infants Acts as an antioxidant to protect Green vegetables Problems of nervous system essential fatty acids and vitamin A Nuts and seeds Peanuts and peanut butter Vegetable oils Vitamin K Assists in blood clotting Butterfat (is synthesized in intestine Impairs blood clotting Regulates calcium metabolism by beneficial bacteria) May reduce bone strength Deep green leaves (alfalfa, spinach, cabbage) Egg yolk Liver  Let’s Take A Minerals Closer Look... Calcium MINERALS Minerals are essential substances that the human body needs for proper growth, chromium development, and function. Minerals are inorganic substances that are not made by living things, but rather are found naturally in soil and water. copper Minerals are absorbed by plants which are then eaten by humans or other animals. Humans can obtain minerals through plants or by eating animal products. flouride Only some minerals (listed below) are essential for body processes and functions. iodine The other trace minerals not listed are not essential for the body and fuctions. Minerals can be broken down into two categories: iron magnesium MAJOR MINERALS (needed in 100 milligrams per day or more) TRACE MINERALS (required in much smaller amounts by the body) phosphorus calcium iron maganese selenium phosphorus magnesium iodine zinc selenium fluoride zinc sulfur chromium copper Food Sources  MINERALS FUNCTION: SOURCES: DEFICIENCY: What does it do? Where is it found? What happens if I don't get enough? Calcium Blood clotting Dried peas and beans Abnormal heart rhythms Bone and teeth formation Fortified juice and soy milk Fragile bones Muscle and heart contraction Greens (kale, broccoli, collards, etc.) Osteoporosis Nervous system function Milk and dairy products Chromium Insulin function Broccoli Inability of cells to use glucose Protein, carbohydrate, and fat metabolism Fruits and fruit juices for energy Meats and turkey Whole grains Copper Collagen and connective tissue formation Crustaceans and shellfish Anemia Aids in red blood cell formation from iron Nuts and Seeds stores Organ meats such as liver Nervous system function Whole grains and Lentils Flouride Makes teeth resistant to decay; Water (1 part per million is added to some None known most effective in young children municipal water supplies) Iodine Growth and development Iodized table salt (76 ug/g of salt) Stunted growth Metabolism Seafood Endemic goiter Thyroid hormone production Iron Growth and development Beans and peas Anemia Immune function Dark green vegetables Red blood cell formation Meats, poultry, and seafood Helps change beta carotene to vitamin A Raisins Produces collagen Whole grain, enriched, and fortified breads Magnesium Immune function Avocados and Potatoes Tremors Muscle contraction Bananas Growth failure Normal heart rhythm Beans and peas Aids in making body proteins Dairy products Structural component of bones and teeth Green leafy vegetables Regulates blood glucose levels and blood Nuts and seeds pressure Wheat bran and whole grains Phosphorus Builds strong bones and teeth Beans and peas Bone loss Energy production and storage Dairy products Pain Meats, poultry, and seafood Nuts and seeds Whole grain, enriched, and fortified breads Selenium Antioxidant Eggs Brittle hair and nails Promotes immune function Enriched pasta and rice Hair loss Promotes thyroid function Meats, poultry, and seafood Nuts and seeds Whole grains Zinc Promotes tissue growth and development Beans and peas Poor wound healing Immune function Beef, poultry, and seafood Decresed taste ability Nervous system function Dairy products and fortified cereals Protein formation Nuts Wound healing Whole grains  Let’s Take A Electrolytes Closer Look... Sodium Electrolytes chloride Electrolytes are minerals in body fluids such as blood, tissues, sweat and urine. Electrolytes help to transmit nerve impulses in your body. potassium Electrolytes include sodium, potassium, and chloride. When dehydrated, the body does not have enough fluid and electrolytes to function properly. water Electrolytes help: Balance the amount of water in the body Balance the body’s acid/base (pH) level Move nutrients to cells Move wastes out of cells Help nerves, muscles, the heart, and brain function properly Food Sources  ELECTROLYTES FUNCTION: SOURCES: DEFICIENCY: What does it do? Where is it found? What happens if I don't get enough? Sodium Regulates fluid balance Breads and rolls Fatigue Influences blood pressure and blood Cheese Profuse sweating volume Cold cuts and cured meats Muscle cramps Muscle contraction Mixed meat dishes Dizziness Nervous system function Mixed pasta dishes Nausea Pizza Diarrhea Poultry Sandwiches Savory snacks Soups Table Salt Chloride Regulates fluid balance Celery Heat cramps Helps nerve transmission. Green leafy vegetables Hair loss Lettuce Tooth loss Olives Muscle cramps Pineapple Rye Table salt and sea salt Tomatoes Potassium Normalizes blood pressure Bananas and most fruits Weakness regulation Dairy products Poor muscle tone Regulates fluid balance Dried peas Heart abnormalities Muscle contraction Meats Muscle cramps Nervous system function Orange juice Loss of appetite Peanuts and other nuts Potatoes Spinach Yogurt Water Transports nutrients High-moisture solid foods such as: Dehydration Transports waste soups, watermelon, and meats Constipation Lubricates joints Juices Regulates body temperature Water Cell hydration References Adapted From: Bielamowicz, M.K. Texas A&M AgriLife Extension Service (2011). Nutrient needs at a glance. Retrieved from http://counties.agrilife.org/hood/files/2015/11/Nutrient-Needs-at-a-Glance. pdf National Institute of Health (2015, February). Definitions of health terms: vitamins. Retrieved from https://medlineplus.gov/definitions/vitaminsdefinitions.html National Institute of Health (2018, February). Vitamins and minerals. Retrieved from https:// nccih.nih.gov/health/vitamins National Institute of Health (2015, February). Definitions of health terms: minerals. Retrieved from https://medlineplus.gov/definitions/mineralsdefinitions.html National Institute of Health (2018). Fluid and electrolyte balance. Retrieved from https:// medlineplus.gov/fluidandelectrolytebalance.html National Institute of Health (2016, December). Definitions of health terms: nutrition. Retrieved from https://medlineplus.gov/definitions/nutritiondefinitions.html Runnels, C. (n.d.). Nutrition concepts. Retrieved from https://texas4-h.tamu.edu/wp-content/ uploads/Nutritional-Concepts.pdf