Nutrients

By Rhys

carbohydrates

• Carbohydrates are the bodies main energy source.

• Foods that have carbohydrates in them are: pasta, potatoes, waffles and bananas

fibre

• Prevents constipation

• Foods that are high in fibre are: corn, dried herbs, cocoa powder, apples and brown rice.

Protein

• Protein helps with the muscle development.

• The foods that are: high in protein are: red meat, fish, nuts and dairy.

Saturated fat

• Saturated fat gives you bad cholesterol.

• Foods that are high in saturated fats are: butter, chocolate and rendered animal fats

Mono-unsaturated fat

• Monounsaturated Fats Can Lower Your Risks of Stroke, Heart Disease and Cancer.

• Foods that are high in mono-unsaturated fat are: peanuts, avocadoes, olives and oils

Poly-unsaturated fat

• Poly-unsaturated fat helps lower blood cholesterol levels.

• Foods high in poly-unsaturated fat are: safflower, sunflower, soybean and corn.

Vitamin A

• Vitamin A helps with your eyes.

• Foods high in vitamin A are: liver, carrots, pumpkin and sweet potato

Vitamin B9

• Vitamin B9 reduces the risks of a stroke, heart disease, lung cancer and birth defects.

• Food high in vitamin B9 are: yoghurt, eggs, milk and cheese

Vitamin B12

• Helps keep the body's nerve and blood cells healthy and helps make DNA.

• Food high in vitamin B12 are: liver, clams, caviar, and octopus.

Vitamin C

• Vitamin C helps protect you from disease.

• Foods high in vitamin C are: chilli, bell peppers and broccoli

Vitamin D

• Vitamin D is the sunshine vitamin and helps with absorption of calcium.

• Foods high in vitamin D are: cod, liver, oil and fish.

Iron

• Iron helps transport oxygen from the lungs to the body.

• Foods high in iron are: weet bix, nutri-grain, mollusks and liver.

Calcium

• Calcium helps bones and teeth get stronger.

• Foods high in calcium are: milk, cheese, yoghurt and chocolate.

Phosphorus

• Phosphorus repairs muscle and tissue.

• Foods high in phosphorus are: bran, pumpkin, sunflower and cheese

Iodine

• Iodine helps with metabolism.

• Foods high in iodine are: milk, turkey, egg and baked potato.