Nutrients

Nutrients

1. Macronutrients

   • Carbohydrates
     • Fibre
       • Bran flake cereal, wholemeal bread, vegetables
         • Improves Cardiovascular health
         • Decreases chance of Diabetes Mellitus
         • Decreases chance of Colorectal cancer
         • Decreases obesity
         • Important for healthy digestive system, adds bulk to faeces. It absorbs water from large intestine and helps prevent constipation
     • Food Sources: corn, beans, pasta
       • Preferred source of energy needed to assist in everyday activities
         • EXCESS CARBOHYDRATES
           • Cardiovascular Disease
           • Diabetes Mellitus
           • Obesity
   • Protein
     • Eggs, milk, beef
       • Major component of DNA, essential for growth and maintenance of soft and hard tissue. Protein is a major compenent of enzymes and hormones important for body funtions
         • EXCESS PROTEIN
           • Cardiovascular disease
           • Diabetes Mellitus
           • Obesity
           • Colorectal Cancer
           • Osteoporosis
   • Fats
     • Monounsaturated
       • olive oil, avocado
         • Healthier fats, lowers bad cholesterol (LDL) increase good cholesterol (HDL) High density lipoproteins
           • Improves cardiovascular health
     • Polyunsaturated
       • fish (tuna), most nuts and seeds, canola oil
         • Contain omega 3 and omega 6 fats, lower LDL cholesterol and increase HDL, also prevent against blod clotting, and reduce impact of inflammation of the blood vessels, decrease impact of impaired glucose regulation
           • Improves Cardiovascular health
           • Reduces Diabetes Mellitus
     • Saturated
       • fatty cuts of meat, most fried food takeaway, cheese
         • Increase LDL and contrain large amounts or LDL cholesterol. Increase the impact of impaired glucose regulation
           • Cardiovascular disease
           • Increase diabetes
     • Trans
       • beef, pies, pastries
         • Raise LDL cholesterol and also decrease HDL cholesterol, contribute to insulin resistance
           • Increase cardiovascualar disease
           • Increases Diabetes Mellitus
     • Most concentrated form of energy, 37kj per gram
       • EXCESS FAT
         • Obesity
         • Cardiovascular disease
         • Diabetes Mellitus
         • Colorectal cancer

2. Water

   • Fruit (apple), celery, natural form
     • Makes up to 55 - 75% of our body mass. Water is absorbed by fibre and plays a role in digestive health. Transports nutrients and oxygen around the body, contains no nutrients, no energy, assists with weight management
       • Improves cardiovascular health
       • Reduces Diabetes Mellitus
       • Reduces Colorectal cancer
       • Reduces Obesity

3. Minerals

   • Calcium
     • spinach, salmon, soy milk
       • Hardening mineral in bones. Needed to increase bone density to help prevent osteoporosis
         • Reduces Osteroporosis
   • Phosphorous
     • fish, nuts and legumes
       • Assists calcium to strengthen bones
         • Reduces osteoporosis
   • Sodium
     • table salt, olives, cheese
       • Plays a role in fluid balance in the body and muscle and nerve functions. Excess leads to hypertension and can also cause calcium to be excreted in urine, leads to demineralisation of bones
         • Increases Cardiovascular disease
         • Osteoporosis

4. Vitamins

   • Vitamin D
     • fish (tuna, mackerel) *doesn't occur naturally in foods
       • Required for the absorption of calcium and phosphorous therefore leading to formation of hard tissue, bone and teeth
         • Reduces osteoporosis