More about Food Groups: FRUITS AND VEGETABLES

 

What are Essential Nutrients?
Nutrients are the building blocks of the body, substances needed to for proper growth and functioning. These nutrients include:

Carbohydrates provide the major source of energy for the body.

Simple carbohydrates are used for quick, immediate energy.

Complex carbohydrates are used to supply long-lasting energy.

Protein is a chain of amino acids that serve to build and repair body tissue and make hormones and components of the immune system. They also form parts of muscle, hair, skin, nails, connective tissue and glands. Proteins can also serve as a source of energy.

Fats (lipids) are another major energy supply for the body. There are two types of fatty acids found in lipids:

Saturated fatty acids are found predominately in animal fat such as meats and cheese.

Unsaturated fatty acids are found predominately in plant oils.

Water makes up about 50 to 60 percent of the body's weight. Muscle contains around 73 percent water and fat tissue is about 20 percent water. Water is crucial to survival. Every cell in the body must have water in order to survive. An adult can survive about eight weeks without food but only a few days without water. Water is responsible for many processes that occur in the body. It is the perfect medium for all of the chemical reactions. Water aids in temperature regulation-heating and cooling of the body. Water helps remove waste products from the body. Water is also responsible for controlling the concentration of nutrients in the body. In addition, water aids in the digestive and respiratory processes. Most water comes from the liquid people consume; however, some comes from the foods people eat, and the rest is created through the chemical reactions that occur in the body. Water is excreted through respiration (lungs), urination (kidneys), perspiration (skin) and (defecation) the bowels. Experts recommend that people drink eight to ten glasses of water a day.

 

What are Essential Vitamins?

Vitamins are compounds that allow many of the chemical processes in the body to occur. Vitamins themselves provide no energy to the body; however, without vitamins, the cells would not be able to carry out chemical reactions that permit the body to function properly. Vitamins are found in a variety of foods. Thirteen different vitamins are essential for health. They are placed in one of two groups:

Fat-soluble vitamins dissolve in fat. The four fat-soluble vitamins are D, K, A and E. These vitamins are not disposed of rapidly in the body and can quickly build up in the body. Too much of these vitamins may cause toxic reactions. For this reason, it is necessary to track the amount of fat-soluble vitamins that we ingest.

Water-soluble vitamins dissolve in water. Vitamins B and C are water-soluble. Because these vitamins are excreted very rapidly from the body through the kidneys, they must be taken daily.

 

Functions of Vitamins

Vitamin A aids in vision and maintains health of cells, especially for the skin and eyes: it is necessary for cell growth and development. Dietary sources of vitamin A include dark green and orange vegetables such as spinach, sweet potatoes, pumpkin, carrots, turnip greens, tomatoes and broccoli. It is also found in some fruits, including cantaloupe, mango, papaya, peaches and nectarines.

Vitamin D helps to build healthy bones. Dietary sources include fortified milk, fish oils, salmon and tuna fish. Vitamin D is mostly obtained through exposure to sunlight; people need about 15 minutes of direct sunlight on the face and hands every day.

Vitamin C helps to synthesize the protein collagen, which is found in skin, teeth, bones, tendons and blood vessels. Vitamin C promotes wound healing and has immune system benefits, as well. It has been hypothesized that Vitamin C may help prevent some types of cancer. It also aids in iron absorption. Dietary sources include citrus fruits (oranges, grapefruits), green peppers, broccoli and strawberries.

B vitamins include thiamin, riboflavin, pantothentic acid, biotin, B-6, B-12, folate. The B vitamins play a major role in metabolism (chemical reactions throughout the body). Different foods contain different B vitamins. For example, thiamin is found in pork products and sunflower seeds; niacin is found in mushrooms, wheat bran, tuna, chicken, asparagus and peanuts. Folate can be found in green, leafy vegetables. B-6 is found in bananas, cantaloupe, broccoli and spinach. B-12 is found in clams, oysters and hot dogs.

 

What are Minerals?

Minerals are natural substances found in the earth's crust. They play many different roles in the body, including: regulating blood pressure, facilitating muscle contraction, providing major components of bones, healing wounds and helping conducting nerve impulses. Minerals are found in a variety of foods. There are two classifications of minerals in the human body, both of which are of equal importance to proper physiologic function. An insufficiency of any of the minerals in either classification is equally significant.

Trace elements are needed only in small amounts. This group includes iron, copper, fluorine, iodine, selenium, zinc, chromium, cobalt, manganese and molybdenum.

Major elements are minerals that are needed in large quantities. This group includes calcium, potassium, sodium, magnesium, phosphorus, chloride and sulfur.

 

Functions of Minerals

Calcium serves to strengthen teeth and bones and aids nerve transmission and muscle contraction. Dietary sources include dairy products, canned fish, leafy vegetables, tofu and fortified orange juice.

Potassium aids nerve transmission. Dietary sources include spinach, squash, bananas, orange juice and milk.

Sodium also aids nerve transmission. It is found in table salt and processed foods.

Phosphorus promotes strengthening of teeth and bones and is part of various chemical reactions throughout the body. Dietary sources include dairy products, processed foods, soft drinks and fish.

Iron is needed for the formation of healthy blood cells, and it helps carry oxygen to the cells. Dietary sources include red meat, shellfish, leafy green vegetables and legumes.

Iodine is important for temperature regulation, synthesis of the thyroid hormone, metabolism, and nerve and muscle function. Dietary sources include seafood and iodized salt.

Fluoride increases resistance to cavities and is needed for healthy bones and teeth. Dietary sources include seafood, tea and fluoridated water.

Prepared for HealthTeacher by Lisa Ford