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nutrients (Macronutrients: nutrients needed in large amounts for the…

- - - - function:the body’s preferred source of hydration - is the medium for all chemical reactions required to provide energy - the key component of many cells, tissues, blood systems - regulates many body processes such as body temperature.
        connection to health:Too little water can lead to dehydration, muscle cramps and fatigue.•As water contains no kilojoules it can assist with weight management therefore reducing the risk of obesity, CVD and Type 2 diabetes.
  - - - function: Preferred source of energy for the body (carbs are broken down into glucose). (Yields 16 kj per gram)
        connection to health:
        Excess carbs (glucose) that is not used, is converted to fat and stored by the body. If not used can cause weight gain and obesity. (which is a dimension of physical health)
  - - - function:Growth, maintenance and repair of all body cells. • Secondary source of energy when carbohydrates and fats are not available for use by the body. Yields 17 kj per gram of energy
        connection to health:
        • Too much protein can be stored as body fat and can if not used by the body lead to weight gain and obesity (this is a dimension of physical health
  - - - function: provides the most concentrated form of energy. Yields 37kj of energy per gram-develops and maintains cell membranes which is required for adequate cell function
        connection to health:General : Too much fat of any type can lead to weight gain and obesity(they all yield 37kj of energy per gram)•Saturated and trans fats increase cholesterol levels which is a risk factor for cardiovascular disease•Poly and monounsaturated fats lower cholesterol levels reducing risk of cardiovascular disease
- - - - function: essential for metabolism, converts CHO, fat and protein into energy.
        connection to health:Adequate levels of B1, B2 and B3 (B group vitamins) are needed to release energy from foods. A lack of these vitamins can contribute to slowed growth of muscles and bones as energy is required for growth.
    - - example:green leafy veggies, oranges, tomatoes, eggs, fortified breakfast cereals.
        
        function:important for DNA synthesis and therefore required for cells to duplicate during growth.- Plays a role in the development of red blood cells
        connection to healthToo little can lead to folate-deficiency anaemia -red blood cells that are too large and don’t have the oxygen carrying capacity of normal red blood cells.-neural tube defects such as spina bifida
    - - example:oranges, strawberries, kale, broccoli, capsicum
        
        function:assists in the absorption of iron-involved in the formation of collagen. connection to health:Vitamin C assists in the absorption of iron which helps prevent iron deficiency anaemia.
    - - example:fish (salmon, tuna), cheese and eggs, some fortified foods eg breakfast cereals and juice
        
        function:Absorbs calcium from the intestine into the bloodstream
        connection to health:Can lead to low levels of calcium being absorbed and bones becoming weak (osteoporosis)
  - - - example:Milk, cheese, yoghurt, salmon (with bones), green leafy vegetables (broccoli), soymilk, tofu.
        
        function:Builds and ossifies (hardens) bones and teeth. (works with phosphorus)
        connection to health:Too little calcium can lead to reduced bone density which increases the risk of developing osteoporosis later in life.•Peak bone mass is usually reached by approximately 35 years of age so it’s particularly important to eat calcium rich foods during childhood, youth and early adulthood.
    - - example:Table salt, olives, processed food (packet soups), cheese, bread.
        
        **function: regulates the movement of fluid between cells.
        connection to health:**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 cardiovascular disease
    - - example: Red meat(lean), turkey, chicken, oily fish, brown rice, tofu, leafy green vegetables (kale)Iron from meat is usually absorbed best but including Vit C in the meal can increase absorption from other food sources.
        
        function:Iron forms the ‘haem’ part of haemoglobin, which is the oxygen carrying part of blood. connection to health:Too little can cause iron deficiency anaemia. (characterised by tiredness and weakness and a lack of energy)