Nutrients-Mind Map

Nutrients-Mind Map

1. micronutrients

   • vitamins
     • fat soluble
       • can be stored in the body
       • Vitamin A
         • dim light vision
         • healty skin
         • healty eye
         • Resistance to infections
       • Vitamin D
         • Absorption of calcium
         • from sun, fish, meat, and eggs
     • water soluble
       • Cannot be stored in the body
       • Required daily
       • Vitamin B
         • Different ones with specific functions
           • B1 (Thiamin)
             • Help to release energy from carbohydrates
             • Helps nervous system
             • from
               • whole grain
               • nuts
               • meat (pork)
               • fruit
               • vegetables
           • B2 (riboflavin)
             • release energy from protein
             • Improves use of iron
             • from
               • milk
               • eggs
               • rice
               • legumes
               • mushrooms
               • green vegetables
           • B3 (niacin)
             • Release energy from food
             • Functions of:
               • skin
               • mucous membranes
               • nervous system
             • from
               • meat
               • flour
               • eggs
               • dairy
               • yeast
           • B6
           • B12
           • folate/ folic acid
       • Vitamin C
         • make collagen
         • structure and function
           • skin
             • Healing cuts and wounds
           • cartilage
           • bones
         • from
           • fresh fruit
             • citrus
             • berries
           • green vegetables
           • peppers
           • tomatoes
           • new potatoes
   • minerals
     • Different requirements depend on
       • age
       • gender
       • Phycological state
     • examples
       • calcium
         • there is more
         • maintenance
           • bones
           • teeth
           • Blood clotting
           • muscle
         • from
           • dairy
       • iron
         • formation
           • haenoglobin
           • bllod cells
             • carry oxygen
         • metabolism
         • Removing waste
       • sodium
         • Regulation of water and fluids
         • Lots of consumption can cause high blood preasure
         • table salt
   • Characteristics
     • Does not provide energy but are essential
       • Measured in milligrams (mg) and micrograms (μg)

2. macronutrients

   • carbohydrates
     • There are two types that provide dietary energy, starch, and sugar
       • Sugar
         • Within the cellular structure of the food
           • fruits
           • vegetables
         • Not bound to the cellular structure of the food
           • milk
           • honey
       • starch
         • made up of many sugar molecules
           • potatoe
           • cereal
           • rice
           • pasta
     • 1 g -> 4Kcal (17KJ)
     • Dietary fiber is a not digested to provide energy
     • Compound of carbon hydrogen and oxygen
   • protein
     • Grow, repair, and heal cells
     • 1g -> 4Kcal (17KJ)
     • Made up from amino acids
       • from animal
         • Full range of essential amino acids
         • fish
         • meat
         • eggs
         • dairy products
       • from plants
         • Typically fewer essential amino acids
         • pulses
         • cereals
         • lentils
         • seeds
   • Fat/lipids
     • 1g -> 9Kcal (37KJ)
     • fat-soluble vitamins A, D, E, K
     • fatty acids and glycerol
       • effects on our health
       • Specific characteristics
         • melting point
         • saturated
         • monounsaturated
         • polyunsaturated
     • Provide lots of energy
   • characteristics
     • Provide energy
       • Needed in large amounts, measured0 in grams (g)

3. water

   • Mayor component of blood
   • necesary to
     • electrolyte
     • PH balance
     • transpor cells
       • O2
   • Recommended per day
     • 8 glasses
     • 64 ounces
   • 50-60% of body