Nutrients
NutrientThe components of food required for health i.e .proteins, fats, carbohydrates, vitamins, and minerals. in food each have a particular use in the body.
| Nutrient | Main Use in the Body | Found in |
| Protein | Growth - so it is very important in the diet of children. Building and repair of body cells - so important for all age groups. | Meat, milk, fish, eggs, cheese, peas, beans, lentils, nuts, cereals e.g. oats, wheat (made into flour then made into bread) |
| Carbohydrate: 2 types | Provides energy. Starch releases energy slowly when digested into glucose. Sugar releases energy quickly (If carbohydrate is not used to produce energy in the body it is changed to fat and stored leading to weightgain) | Starch - bread, potatoes, rice, pasta, root vegetables e.g. carrots, parsnips. Sugar - naturally found in fruit; added to cakes, chocolate, fizzy drinks, sweet foods. ** Eating these foods should be limited to avoid, tooth decay, diabetes and obesity. |
| Fats and oils: 2 types Saturated (eat less of/solid at room temperature) Unsaturated (oils - eat in moderation) | All fats and oils have the same use in the body- provide long term energy and insulate the body (keep it warm). Protect delicate organs like the kidneys. Provide fat soluble Vitamins A, D, E,K. (see below) The body does need fats and oils but only in small amounts compared to what most people eat. | Fats - butter, margarine, lard, dripping, red meat, full fat milk. Oils 鈥 olive oil, rape seed oil, sunflower oil, groundnut oil, sesame seed oil, and oily fish. |
| Vitamins 鈥 fat soluble Vitamin A 鈥 a daily supply is not necessary as it can be stored by the body in the liver to be used when needed. | Used in production of rhodopsin (visual purple) in the eyes which aids vision in dim light. Required for maintenance and health of the skin. Required for normal growth in children particularly bones and teeth. | Milk, cheese, egg yolk, butter, oily fish, liver, red and yellow coloured vegetables and fruit e.g. carrots, spinach, cabbage, apricots. |
| Vitamin D 鈥 known as the sunshine vitamin as it is the only vitamin the body can manufacture itself by the action of sunlight on the skin. Can also be stored in the body. | Required for absorption of the mineral calcium to build strong teeth and bones. | Liver, fish liver oils e.g. cod liver oil, oily fish e.g. sardines, herrings. Added by law to margarine and white flour. |
| Vitamin E | An anti-oxidant that research has shown protects against heart disease as it can help prevent cholesterol being deposited on the coronary arteries. | Found in small quantities in many plants e.g. lettuce, peanuts, seeds, vegetable oils, milk and milk products, egg yolk. |
| Vitamin K | Assists with the production of coagulants that help blood clot properly after injury. | Green vegetables. Bacteria in the intestine produce a useful supply that the body can use. |
| Vitamins 鈥 water soluble (These vitamins are more likely to be low in the body as they can be destroyed by cooking in water) | ||
| Vitamin B complex There are as many as 13 substances in the vitamin B complex. | The food sources for all the B vitamins are similar including: Cereals, especially wholegrain cereals, bread, flour, yeast extracts, beer, all meat especially pork, ham, bacon, eggs and milk. | |
| Vitamin B1 (Thiamin) | Helps the release of energy from carbohydrates. Required for normal growth in children. Increased amounts are needed in pregnancy. Required for the function and maintenance of nerves. | |
| Vitamin B2 (Riboflavin) | Essential for normal growth. Required for release of energy from proteins and fats. | |
| Nicotinic acid | Helps release energy from carbohydrates. | |
| Folate | A lack of folate in early pregnancy may result in spina bifida in the baby. Women are advised to eat foods high in folate during the first 12 weeks of pregnancy and take supplements. | Folate is found in potatoes, green leafy vegetables, Brussels sprouts, peas, green beans, bananas, grapefruit, oranges, bread, cereals, pulses and dairy products. |
| Vitamin B12 | Required for metabolism. A deficiency can result in megaloblastic anaemia which can occur in patients with dietary disorders or in old age. | It is produced by the intestine by bacteria and in animal foods. |
| Vitamin C (Ascorbic acid) A daily supply is required, as it cannot be stored by the body. Is also easily destroyed by heat when cooking and dissolves easily in water. | Required to help the body absorb the mineral iron for healthy blood and so prevent anaemia. Required to build connective tissue which binds the body cells together. Required for the building and maintenance of skin. Boosts the immune system against viruses like the cold. | Fresh fruit and vegetables especially kiwi, blackcurrants oranges, grapefruit, cabbage, sprouts, broccoli, potatoes in their jacket (if they are eaten in large quantities). |
| Nutrient | Protein |
|---|---|
| Main Use in the Body | Growth - so it is very important in the diet of children. Building and repair of body cells - so important for all age groups. |
| Found in | Meat, milk, fish, eggs, cheese, peas, beans, lentils, nuts, cereals e.g. oats, wheat (made into flour then made into bread) |
| Nutrient | Carbohydrate: 2 types |
|---|---|
| Main Use in the Body | Provides energy. Starch releases energy slowly when digested into glucose. Sugar releases energy quickly (If carbohydrate is not used to produce energy in the body it is changed to fat and stored leading to weightgain) |
| Found in | Starch - bread, potatoes, rice, pasta, root vegetables e.g. carrots, parsnips. Sugar - naturally found in fruit; added to cakes, chocolate, fizzy drinks, sweet foods. ** Eating these foods should be limited to avoid, tooth decay, diabetes and obesity. |
| Nutrient | Fats and oils: 2 types Saturated (eat less of/solid at room temperature) Unsaturated (oils - eat in moderation) |
|---|---|
| Main Use in the Body | All fats and oils have the same use in the body- provide long term energy and insulate the body (keep it warm). Protect delicate organs like the kidneys. Provide fat soluble Vitamins A, D, E,K. (see below) The body does need fats and oils but only in small amounts compared to what most people eat. |
| Found in | Fats - butter, margarine, lard, dripping, red meat, full fat milk. Oils 鈥 olive oil, rape seed oil, sunflower oil, groundnut oil, sesame seed oil, and oily fish. |
| Nutrient | Vitamins 鈥 fat soluble Vitamin A 鈥 a daily supply is not necessary as it can be stored by the body in the liver to be used when needed. |
|---|---|
| Main Use in the Body | Used in production of rhodopsin (visual purple) in the eyes which aids vision in dim light. Required for maintenance and health of the skin. Required for normal growth in children particularly bones and teeth. |
| Found in | Milk, cheese, egg yolk, butter, oily fish, liver, red and yellow coloured vegetables and fruit e.g. carrots, spinach, cabbage, apricots. |
| Nutrient | Vitamin D 鈥 known as the sunshine vitamin as it is the only vitamin the body can manufacture itself by the action of sunlight on the skin. Can also be stored in the body. |
|---|---|
| Main Use in the Body | Required for absorption of the mineral calcium to build strong teeth and bones. |
| Found in | Liver, fish liver oils e.g. cod liver oil, oily fish e.g. sardines, herrings. Added by law to margarine and white flour. |
| Nutrient | Vitamin E |
|---|---|
| Main Use in the Body | An anti-oxidant that research has shown protects against heart disease as it can help prevent cholesterol being deposited on the coronary arteries. |
| Found in | Found in small quantities in many plants e.g. lettuce, peanuts, seeds, vegetable oils, milk and milk products, egg yolk. |
| Nutrient | Vitamin K |
|---|---|
| Main Use in the Body | Assists with the production of coagulants that help blood clot properly after injury. |
| Found in | Green vegetables. Bacteria in the intestine produce a useful supply that the body can use. |
| Nutrient | Vitamins 鈥 water soluble (These vitamins are more likely to be low in the body as they can be destroyed by cooking in water) |
|---|---|
| Main Use in the Body | |
| Found in |
| Nutrient | Vitamin B complex There are as many as 13 substances in the vitamin B complex. |
|---|---|
| Main Use in the Body | |
| Found in | The food sources for all the B vitamins are similar including: Cereals, especially wholegrain cereals, bread, flour, yeast extracts, beer, all meat especially pork, ham, bacon, eggs and milk. |
| Nutrient | Vitamin B1 (Thiamin) |
|---|---|
| Main Use in the Body | Helps the release of energy from carbohydrates. Required for normal growth in children. Increased amounts are needed in pregnancy. Required for the function and maintenance of nerves. |
| Found in |
| Nutrient | Vitamin B2 (Riboflavin) |
|---|---|
| Main Use in the Body | Essential for normal growth. Required for release of energy from proteins and fats. |
| Found in |
| Nutrient | Nicotinic acid |
|---|---|
| Main Use in the Body | Helps release energy from carbohydrates. |
| Found in |
| Nutrient | Folate |
|---|---|
| Main Use in the Body | A lack of folate in early pregnancy may result in spina bifida in the baby. Women are advised to eat foods high in folate during the first 12 weeks of pregnancy and take supplements. |
| Found in | Folate is found in potatoes, green leafy vegetables, Brussels sprouts, peas, green beans, bananas, grapefruit, oranges, bread, cereals, pulses and dairy products. |
| Nutrient | Vitamin B12 |
|---|---|
| Main Use in the Body | Required for metabolism. A deficiency can result in megaloblastic anaemia which can occur in patients with dietary disorders or in old age. |
| Found in | It is produced by the intestine by bacteria and in animal foods. |
| Nutrient | Vitamin C (Ascorbic acid) A daily supply is required, as it cannot be stored by the body. Is also easily destroyed by heat when cooking and dissolves easily in water. |
|---|---|
| Main Use in the Body | Required to help the body absorb the mineral iron for healthy blood and so prevent anaemia. Required to build connective tissue which binds the body cells together. Required for the building and maintenance of skin. Boosts the immune system against viruses like the cold. |
| Found in | Fresh fruit and vegetables especially kiwi, blackcurrants oranges, grapefruit, cabbage, sprouts, broccoli, potatoes in their jacket (if they are eaten in large quantities). |