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Nutrients and Functions (Macronutrients (Carbohydrates (Major Food Sources…
Nutrients and Functions
Micronutrients
Minerals
Iron
Function: forms the haem, the oxygen carrying part of the blood cells
Links to Health and Wellbeing: To little can cause iron deficiency anaemia (tired, weak, lack of energy)
Major Food Sources: read meat, turkey, chicken, leafy green vegetables
Calcium
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Links to Health and Wellbeing: To little can reduce bone density increasing the risk of developing osteoporosis later in life
Major Food Sources: milk, cheese, yoghurt, salmon, green leafy vegetables
Sodium
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Links to Health and Wellbeing: High sodium levels in the body can draw excess fluid out of the cells into blood. This increases blood volume and contributes to hypertension, (high blood pressure), which acts as a risk factor for cardio vascular disease
Major Food Sources: table salt, olives, cheese, bread
Vitamins
Vitamin C
Function: assists in the absorption of iron, involved in the formation of collagen
Links to Health and Wellbeing: Vitamin C assists in the absorption of iron which helps prevent iron-deficiency anaemia
Major Food Source: oranges, strawberries, kale, broccoli, capsicum
Vitamin D
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Links to Health and Wellbeing: Can lead to low levels of calcium being absorbed and therefor bones become weak (osteoporosis)
Major Food Source: fish, cheese, eggs, breakfast cereals, juice
Vitamin B Complex (B1, B2, B3)
Function: essential for metabolism, converts CHO, fats and protein into energy
Links to Health and Wellbeing: Adequate levels of B1, B2 and B3 are needed to release energy from foods, a lack can contribute to slowed growth of bones and muscles
Major Food Source: vegemite, cereals, bread, milk, eggs, green leafy vegetables
Folate
Function: important for DNA synthesis required for cells to duplicate during growth, helps develop red blood cells
Links to Health and Wellbeing: To little can lead to folate-deficiency anaemia and neural tube defects such as spina bifida
Major Food Source: oranges, tomatoes, eggs, green leafy vegetables
Macronutrients
Fat
Fats (Good)
Function: monounsaturated fats reduce cholesterol levels therefor reducing the risk of CVD (polyunsaturated is the same)
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Major Food Sources: fish, tuna, salmon, (omega 3)
Fats (Bad)
Function: saturated fats increase cholesterol levels therefor increasing the risk of CVD (trans fats is the same)
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Major Food Sources: processed foods, pies, cakes
Fat (General)
Function: provides the most concentrated form of energy (yields 37kj per gram), develops and maintains cell membranes which is required for adequate cell function
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Major Food Sources: fish, processed foods
Carbohydrates
Major Food Sources: bread, rice, pasta, fruits, vegetables, sugar, lollies
Function: preferred source of energy for the body (carbs are broken down into glucose) (yields 16kj per gram)
Links to Health and Wellbeing: Excess carbs convert to fat and stored in the body which can cause weight gain and obesity
Protein
Links to Health and Wellbeing: To much protein can be stored as body fat and can lead to weight gain and obesity
Function: growth, maintenance and repair of all blood cells, secondary source of energy when carbohydrates and fats are not available for use by the body (yeilds 17kj per gram)
Major Food Sources: soy products, nuts, brown rice, legumes
Fibre
Function: fibre is a type of carbohydrate and promotes movement through the digestive system as well as cleans it and regulates it, it provides a sense of fullness and reduces the amount of cholesterol
Links to Health and Wellbeing: Helps prevent obesity by providing a feeling of fullness preventing overeating, helps prevent cardiovascular disease
Major Food Sources: whole meal bread, bran, fruit and vegetables, seeds and grains
Water
Function: preferred source of hydration, key component of many cells, tissues and blood systems, regulates body temperature, the medium for chemical reactions to provide energy
Links to Health and Wellbeing: To little water can lead to dehydration, muscle cramps and fatigue, as it contains no kj it can assist with weight managment
Major Food Sources: water, tea, fruits and vegetables