NUTRIENTS: THEIR FOOD SOURCES AND

FUNCTIONS

What are nutrients?

Nutrients are organic and inorganic substances found in food that are required by the body in order to perform functions including:

Energy production, Growth, repair and replacement of tissues Regulation of body processes.

The essential nutrients

Protein is required for growth and replacement of cells.

Carbohydrates and lipids are needed for energy release,

Vitamins and minerals are required to allow everyday body functions to occur.

A daily intake of water is necessary for all these functions to operate effectively.

MacronutrientsMolecules that are large in size and are nutrients required by the body in larger quantities. These include:

Carbohydrates Proteins Lipids (fats) Water

Carbohydrates

Nutrient functions – Provide the body with energy

Different types – Simple carbohydrates, complex

carbohydrates and fibre

Appropriate food sources – Fruits, veg, bread, rice, pasta

ProteinsNutrient functions – Growth, repair and maintenance of tissue Regulates specific functions of the body

Different types – Amino acids, complete proteins,

incomplete proteins

Appropriate food sources – Meat, eggs, milk, poultry

Lipids (fats)Nutrient Function- Source of energy Protect organs Helps to regulate body temperature Helps to absorb and move nutrients around the

body Hormone production

Different types – Saturated fats, polyunsaturated fats

monounsaturated fats and trans fats

Appropriate food sources- Olive oil, avocado, nuts, butter, fish

WaterFunction- Aids digestion Carries nutrients and oxygen to cells Helps eliminate waste through faeces and urine Regulates temperature Lubricates joints

Sources- Water Juice Lots of fruit and veg

MicronutrientsAre smaller in size and are only required by the body in small quantities. Examples include vitamins and minerals such as calcium, iron, vitamin c and phosphorus.

The importance of digestion

Digestion is important because it converts foods into their simplest forms, specifically glucose (from carbohydrate), amino acids (from protein) or fatty acids (from fats, also known as lipids). The broken down nutrients are then absorbed into the bloodstream and carried to each cell in the body.