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Nutrient Chart

Foods & Wellness
by

Bry Schulz

on 30 November 2015

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Transcript of Nutrient Chart

Nutrient Chart
FUNCTION: Made up of amino acids.
Builds & repairs body tissues.
(hair, nails, skin)
PROTEIN
FUNCTION:
Your body’s main source of energy (at a low cost). Burns quickly – excellent before athletic competition.
Carbohydrates
(sugar, starch, fiber)
Functions
:
A concentrated, slow burning energy. Allows your body to transport & store other nutrients. Regulates body temperature & growth.
FAT
FUNCTION: Transports nutrients
throughout body. Helps digest food & carry away wasteproducts.
Regulates body temperature.
WATER
SOURCES: Meat, poultry, fish, eggs, milk, dry beans, peas, nuts, seeds, grains.
SOURCES:
Fruit, milk, dessert, rice, potatoes, bread, pasta, whole grains, fresh fruits, vegetables.
Deficiencies:
Lack of energy.
Sources:
Butter, margarine, cream, sour cream, fried foods, salad dressings, some meat, peanut butter, nuts.
Deficiencies:
Problems with skin & hair.
Too much: heart disease, obesity.
SOURCES: Water, milk, other beverages, soups, many fruits & vegetables.
Deficiencies:
Dehydration. Death.
Vitamin A
Function: Builds good vision (esp. at night).
Needed for healthy eyes & skin. Helps
immune system resist infection.
Sources: Yellow/orange fruits & vegetables, leafy green vegetables, eggs, liver, milk products.
Deficiencies: Night blindness
Function:
Helps nerve & brain tissue work well. Needed for healthy skin. Aids in digestion.
B1 - Thiamin
B2 - Riboflavin
B3 - Niacin
Sources: Milk products, meats, breads & cereals, dry beans & peas, dark green leafy vegetables.
Deficiencies:
Scurvy – throat muscles swell
Vitamin C
(ascorbic acid)
Functions:
Helps body build cells, aids in healing cuts and bruises. Helps body fight infection. Helps form healthy teeth and gums.
Sources:
Citrus fruits, strawberries, cantaloupe, tomatoes, broccoli,cabbage, potatoes.
Deficiencies: B-1 Beri Beri (nervous system)
B–2 Sores & cracks around mouth
B-3 Pellegra (rough irritated skin)
Scurvy!
Vitamin D
("Sunshine Vitamin")
Sources:
1. Exposure to sunlight
2. Fortified milk
3. Cod liver oil
Deficiencies: Fatigue, muscle cramps, joint pain. Rickets – weak bones
FUNCTIONS: Helps body use energy foods. Helps keep red blood cells healthy.
Vitamin E
SOURCES: Vegetable oils, grains, nuts, dark green leafy vegetables.
Functions:
Helps blood to clot.
Vitamin K
Sources:
Broccoli, other dark green leafy vegetables, cauliflower, egg yolks, liver.
Deficiencies:
Excessive bleeding.
Functions: Work together to build & maintain healthy bones and teeth.
CALCIUM
& PHOSPORUS
Sources: Dairy products (milk, cheese, yogurt), dark green leafy vegetables, canned fish.
MINERALS
Deficiencies: Osteoporosis
– bone thinning.
Iodine
Sources: Iodized salt &
Seafood.
Deficiencies:
Goiter – swelling of the thyroid gland.
GOITER
IRON
Sources: Liver, spinach, red meat, eggs, raisins, dry beans & peas, nuts, grain products.
Deficiencies: Anemia – weak, pale, tired.
POTASSIUM
Sources: Bananas, Oranges.
Functions: Regulates muscle contractions & transmission of nerve signals. Helps maintain fluid balance in body
(w/ sodium) to regulate blood pressure.
SODIUM
FUNCTIONS:
Helps regulate fluid balance in body.
Helps regulate blood pressure.
SOURCES:
Table salt.
Processed foods.
DEFICIENCIES:
Too much = High Blood Pressure!
Functions: Keeps teeth healthy.
Sources: Fluoridated water, toothpaste, mouthwash.
Fluorine
Deficiencies: Cavities
Functions:
Helps thyroid gland (which regulates metabolism) work properly.
Functions: Builds red blood cells, which transport oxygen through the body.
Functions: Helps form strong bones & teeth. Helps body use minerals (calcium & phosphorus).
Vitamin B
Deficiencies: Vitamin E deficiency is rare and overt deficiency symptoms have not been found in healthy people who obtain little vitamin E from their diets.
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