Nutrients

The Six Classes of nutrients are Carboyhydrates, Protein, Lipids (fats), Water, Vitamins and Minerals. Each perform a different function and are found in different foods.

1. CARBOHYDRATES
Carbohydrates provide approximately 50% of our energy intake and are stored in the liver and muscles until needed. It is from carbohydrates that our dietary fibre is derived (from foods such as fruits and vegetables, rice and wheat). The digestion process begins in the mouth where food is broken down by saliva. Further digestion occurs in the small intestine, and anything not absorbed at this point is broken down in the large intestine by bacteria.

2. PROTEIN
Approximately 20% of the body’s energy intake comes from protein. It is responsible for building bones and muscles, it is essential for metabolism, and is important components in blood and cell membranes. Protein can be derived from animals such as poultry, beef and fish and it can also be derived from plants such as beans and pulses and nuts. It is digested in the stomach and eventually broken down into amino acids in the small intestine.

3. LIPIDS (fats/oils)
Lipids provide approximately 30% of our energy intake and are digested in the stomach and small intestine. Fats are lipids that are solid at room temperature (butter) and oils are liquid at room temperature (olive oil). Lipids are divided into 2 categories: saturated and unsaturated. Most foods contain elements of both, but usually plant oils contain more unsaturated lipid content and animal fats contain more saturated lipid content, which is the one to avoid. Essential fatty-acids EFA (Omega-3, Omega 6) are types of unsaturated oils that the body cannot produce on it’s own. These EFAs are important in regulating blood pressure, repairing and synthesizing cell parts and are also linked to the prevention and treatment of depression and heart disease. EFAs are found in certain vegetable oils and in deep water fish such as tuna, sardines and salmon. Trans-fatty acids are fats commonly found in many processed foods such as margarine and fast foods which should also be avoided.

4. VITAMINS
Vitamins enable chemical reactions to occur in the body and are necessary for growth and well-being. They are responsible for maintaining eyes, skin, teeth and nerves but provide no usable energy as do proteins, carbohydrates and lipids. There are 13 vitamins, four of which are fat-soluble and nine that are water soluble. Water-soluble vitamins are excreted from the body more readily than fat soluble vitamins and are also easily destroyed in the cooking process.

The majority of women who exercise moderately and eat an adequate and vaired diet are not likely to benefit from vitamin and mineral supplements. In fact, unless the body is deficient in a nutrient, the extra water soluble vitamins are passed through the body, resulting only in expensive urine.

Those who may benefit from supplements are pregnant or lactating women, the elderly, vegans, athletes or those suffering from allergies or illness. People who may also need a supplement are those who live in areas where the quality of soil is poor. However, all supplements should get the O.K. from your health care professional, as some are potentially harmful. Vitamin A, for one, can actually harm the fetus in a pregnant woman, if taken in large quantities. Vitamin supplements are digested and absorbed better when they are taken with food. However, Vitamin E is the exception and is usually taken 20-30 minutes after a meal.

The best way to ensure you are getting all the essential nutrients is to eat plenty of fresh fruit and vegetables as part of 20 – 30 different foods throughout the week. If you find it difficult to consume a lot fresh produce, purchase a juicer with the money you would have spent on vitamins – fresh vegetable/fruit juices instantly become your multivitamin!

WATER SOLUBLE VITAMINS
Thiamin (Vitamin B1) –
Thiamin is poorly stored in the body and therefore excretes into the urine very quickly. Alcohol inhibits absorption and increases excretion. Thiamin is also the most common deficiency in western society due to the low carbohydrate or low calorie diets that so many people follow. Thiamin deficiency results in fatigue, depression, cramps and nausea.
Benefits: Cardiovascular, muscular, nervous and gastrointestinal systems, healthy skin, blood, and hair. Thiamin is used to treat nerve problems, fatigue, aid digestion and promote healing.
Foods: Soy, pork, peanuts, orange juice, wheat germ, brewers yeast, green beans, asparagus, liver, mushrooms, seeds, whole grain products, lentils, rice.

Riboflavin (Vitamin B2) -
Riboflavin rich foods such as milk and cereals are rapidly broken down by ultraviolet light which is why they are packaged in plastic and paper cartons, rather than glass.
Benefits: Aids in prevention of cancer, cardiac disease and diabetes. It also boosts the immune system, is essential for healthy skin and normal function of the brain and nervous system. It is used also to treat visual problems, migraines, stress and fatigue.
Foods: Milk and dairy products, liver, oysters, brewers yeast, mushrooms, eggs, broccoli, asparagus, leafy green vegetables, almonds, fish and fortified cereals.

Niacin (Vitamin B3) -
Almost all niacin consumed is absorbed and then stored in the liver. Deficiencies in niacin can result in Pellagra, a disease characterized by dementia, diarrhea and dermatitis (the 3 D’s).
Benefits: Important in metabolism, reverses progression of atherosclerosis, healthy hair, skin, brain and normal function of the nervous system and digestive system.
Foods: salmon, peanut butter, peanuts, beef, tuna, turkey, chicken, fish, rabbit, whoegrain products, kidney and liver.

Pantothenic Acid (Vitamin B5) -
Pantothenic Acid is important for the metabolism of cholesterol and fatty acids. Very high temperatures and very low temperatures destroy this vitamin so use fresh ingredients taking care not to overcook.
Benefits: Metabolizes proteins, fats, carbohydrates and alcohol. It is important for normal functioning of adrenal glands, nervous system, immune system and red blood cells. Also used to alleviate arthritis, allergies, stress and headaches. Foods: mushrooms, peanuts, brewers yeast, broccoli, liver, sunflower seeds, chicken, milk, kidneys, beans, salmon, watermelon, wholegrain products.

Pyridoxine (Vitamin B6) -
Pyridoxine is beneficial for morning sickness.
Benefits: Important for normal functioning of the cardiovascular system, nervous system, and hormone production. Pyridoxine is used to treat Carpal tunnel syndrome, PMS, asthma, epilepsy, skin problems, anemia and depression.
Foods: meat, fish beans and nuts are the more absorbable foods, but it is also found in bananas, avocado, potatoes, watermelon, sunflower seeds, carrots, cereals, wholegrain products and garbanzo beans.

Folate (Folic Acid) -
Folic acid is one supplement often recommended to pregnant women to assist in preventing Spina Bifida.
Benefits: Synthesizes genetic material, good for bones, hair, digestive system, nervous system and immune system. Folate is used to treat diarrhea, anemia, psoriasis, asthma, cirrhosis, irritable bowel syndrome, rheumatoid arthritis, stress and fatigue.
Foods: Orange juice, spinach, broccoli, beets, liver, asparagus, romaine (cos) lettuce, sunflower seeds, brewers yeast, cauliflower, chicken livers, cereals, legumes, cabbage, eggs, strawberries, melons and beans.

Vitamin B12 -
Due to dietary sources of Vitamin B12, vegetarians and vegans may need a supplement.
Benefits: Important for metabolism, production of DNA and healthy skin and hair. It is used to treat malabsorption problems such as Crohn’s Disease, anemia, HIV, and allergies.
Foods: found mainly in foods of animal origin and best in liver, kidneys and oysters. It may also be found in mushrooms grown in nutrient rich soil and fermented seaweed.

Biotin -
Biotin is one of those things that you need just a little of, but it isn’t easily absorbed. Prolonged use of antibiotics will diminish Biotin, Vitamin B12 and Pantothenic acid.
Benefits: Biotin is important for the immune system, metabolism and manufacture of genetic material. It is used to treat dermatitis, hair problems, diabetes and improve fat metabolism.
Foods: chicken livers, dried yeast, oysters, eggs, oats

Vitamin C-
Vitamin C, aside from assisting the immune system in eliminating free radicals, is essential for the manufacture of collagen which is found in bones, teeth and cartilage. It is called nature’s antibiotic because of it’s impact on healing.
Benefits: Helps in iron and calcium absorption and is used to prevent colds,flu, cardiovascular disease, cataracts, allergies, diabetes, ulcers, asthma and used in high doses to treat cancer patients.
Foods: Fresh fruits and vegetables such as tomatoes, citrus fruit, berries, peppers, broccoli, cabbage, spinach, kiwi fruit, papaya, brussel sprouts. Also found in liver and oysters.

FAT SOLUBLE VITAMINS
Fat soluble vitamins are not readily excreted from the body so they may accumulate and become toxic. Vitamin A -
Vitamin A is particularly toxic in early pregnancy and may cause spontaneous abortions or birth defects. Vitamin A is not to be taken as an individual supplement.
Benefits: It is used to treat acne, psoriasis, and skin cancers and to prevent cardiovascular disease and other cancers. Vitamin A assists vision, cellular growth and boosts the immune system and reproductive system.
Foods: fish, fortified milk, eggs, carrots, broccoli, spinach, squash, sweet potatoes, cheese, peaches, apricots, melon, mango, papaya, kale, scallions, butter, margarine, salmon, cod liver oil, lamb, beef.

Vitamin D-
Vitamin D is synthesized by the body from sunlight, so housebound people are at risk of a deficiency.
Benefits: Used to treat diarrhea, psoriasis, osteoporosis, and osteoarthritis.
Foods: Fortified milk, seafood, pork, egg yolk, sunflower seeds, alfalfa sprouts, and liver.

Vitamin E -
Vitamin E can be taken orally or used topically to treat a wound or burn. Benefits: Vitamin E is used as a scavenger to neutralize free radicals, which may lead to diseases such as heart disease and cancer. Some claim that it has anti-aging effects and may increase sexual desire.
Foods: sunflower seeds, almonds, wheat germ, peanut butter, avocado, mango, cabbage, apples, nuts, shrimp, asparagus, plant oils, cucumber, bananas, brazil nuts, eggs, rice, whole grain cereals, and peas.

Vitamin K -
Vitamin K is used as an anticoagulant (to clot blood).
Benefits: blood clotting, bone metabolism, and kidney function.
Food: dark leafy green vegetables such as spinach, lettuce, parsley, celery, broccoli, soy beans. It is also a probiotic found in the bowel from probiotic fibre found in onions, garlic and artichokes and as a synthetic added to inorganic poultry.

5. MINERALS
Minerals are inorganic substances that contribute to the functioning of the nervous system, water balance and other cellular processes. There are 16 or more essential minerals needed for good health. Minerals play a major role in metabolic function. The body varies it’s ability to digest and absorb minerals from food, depending on the presence of other minerals, vitamins, drugs and toxins. There are 7 major minerals (those that the body requires more than 100mg per day) and numerous trace minerals (those that the body requires less than 100mg per day). The major minerals are discussed below, along with a few notes on some of the more common trace minerals.

MAJOR MINERALS

Calcium -
Calcium absorption decreases by as much as 30% for people aged 35 and over. We can, however, enhance uptake with Vitamin D, Vitamin C, amino acids, sunshine, fat intake and exercise.
Benefits: Essential for healthy bones, heart, nervous system, blood pressure. Calcium is used to treat osteoporosis, high blood pressure, cramps, heart disease and tooth problems.
Foods: Dairy products such as cheese, milk, and yogurt as well as leafy green vegetables, almonds, seeds, salmon, soy beans, broccoli and oysters.

Potassium -
Potassium is essential for protein synthesis.
Benefits: Treatment of fatigue, high blood pressure and cardiovascular disease.
Foods: spinach, prunes, nuts, bananas, pineapples, potatoes, milk, cereal, chicken, fish, beans, steak, and chickpeas.

Sodium -
Sodium is involved in many body metabolic processes, including transmission of nerve impulses and muscle tone. Benefits: Sodium is necessary for water regulation and transportation of different substances. Supplements are unnecessary but are often added to sports drinks for electrolyte balance.
Foods: vegetables, milk, cheese, fish, ham

Chloride -
Chloride works with hydrogen to produce hydrochloric acid in the stomach, which assists in the break down of food.
Benefits: maintains water balance in cells. Foods: tomatoes, celery, spinach, chives, avocado, sunflower seeds.

Phosphorus -
Phosphorus metabolizes protein, carbohydrates and fat.
Benefits: Essential for healthy bones. Foods: meat, wheat germ, poultry, cheese, milk, fish, nuts, chocolate.

Magnesium -
Magnesium is essential for the production and transfer of energy.
Benefits: responsible for a healthy heart, bones, and muscles. Used in conjunction with Calcium, it assists in the treatment of migraines.
Food: kelp, wheat, bran, almonds, sesame seeds, berries, tropical fruit. Sulphur -
Benefits: aids in fat digestion and absorption, gives strength to skin, bones, teeth, hair and nails, and is necessary for the function of hormones. Foods: nuts, seafood, shellfish, milk and some vegetables.

TRACE MINERALS

Iron -
Iron can be obtained from plant or animal sources, but the iron we get from animals is the most absorbable. Furthermore, iron should be consumed with some form of Vitamin C, which assists in the uptake. For example, steak could be served with a tomato salad and oysters served with a squeeze of fresh lemon. An iron deficiency may cause anemia, weakness and fatigue. Some plant sources are rice, peas, tofu, peanuts, pumpkin seeds and beans.

Zinc -
Many women who have experienced fertility problems have been diagnosed as having a Zinc deficiency. Zinc is important in detoxifying and eliminating alcohol from the body as well as for a healthy brain, teeth, bones and skin. Zinc can be found in oysters, beef, liver and nuts.

Iodine -
Iodine is a component of the thyroid hormones and is essential for normal metabolism. It is found in vegetables grown in iodine rich soil, seafood and milk.

6. WATER
The average adult can survive without food for approximately 2 months, but without water for only a few days. Water is essential to cell function, metabolic processes within the body, temperature regulation, waste removal, to name a few. Thirst is our first message the body sends out to replace water, followed by headaches, fatigue and nausea. The average adult should try to consume 2 liters of water a day in the form of broths, herbal teas or filtered water. People who drink coffee, soft drinks or alcohol, which all act as diuretics, may need to drink more water. Be aware during illnesses that involve vomiting, diarrhoea or fever, water intake is critical to prevent dehydration.