FUNCTION OF PROTEIN Main Function: Growth and repair of body cells and tissue Other Functions: Source of Energy, Functioning of Antibodies to resist Infection and Regulation of Enzymes and Hormones Sources:HBV (High Biological Value) Proteins: Meat and Fish, Milk and Cheese, Eggs LBV (Low Biological Value) Proteins: Pulses (beans/peas), Nuts, Bread and Cereals, Vegetables
FUNCTION OF CARBOHYDRATE Main Function: Energy! Sources: Bread and Cereals, Fruit and Vegetables, Pulses, Pastas, Potatoes, Bran, RiceCarbohydrates can be split up into: Sugars Monosaccharides Glucose Fructose Disaccharides Maltose Sucrose Lactose Non Sugars Simple Starch Polysaccharides Cellulose Glycogen Complex Pectin Polysaccharides Gums (additives)
FUNCTION OF LIPIDS Main Function: Concentrated form of Energy which help maintain body temperature and protect Body Tissues and Organs. Other Functions: Formation of Adipose Tissue (used as energy reserve/insulates/protection), Source of Essential Fatty Acids and provide Fat Soluble Vitamins (A,D,E,K) Sources: Meat and Fish, Confectionary, Butter/Lard, Processed Foods, Dairy Products, Egg Yolk
VITAMIN C Function: Works as an antioxidant needed for the formation of Collagen to hold cells together, Healthy teeth, gums and blood vessels, Improves iron absorption and resists infection Sources: Mainly found in Vegetables (Broccoli, Brussel Sprouts, Green and Red Peppers, Cabbage) and Fruit (Lemon, Lime, Pineapples and Strawberries)
FAT SOLUBLE VITAMINS (A,D,E,K) Vitamin A: Needed for new cell growth, healthy skin, hair, and tissues, and vision in dim light.Dark green and yellow Vegetables (Broccoli, Spinach, Carrots, Sweet Potatoes) and Fruit (Apricots) and Animal Sources (Milk/Cheese, Liver, Eggs) Vitamin D: Needed for absorption of Calcium and Phosphate for healthy, strong bones and teeth. Dairy Products (Milk/ Cheese), Liver, Eggs, Salmon, Fortified Margarine. Naturally Sourced from Sunlight!
FAT SOLUBLE VITAMINS (A,D,E,K) Vitamin E: Protects red blood cells and helps prevent destruction of vitamin A and C. Found in Margarine and Vegetable Oil (Soybean, Corn and Safflower) and Green leafy vegetables. Vitamin K: Needed for normal blood clotting and synthesis of proteins found in plasma, bone, and kidneys. Found in Spinach, Lettuce, Cabbage, Cauliflower, Wheat Bran, Organ Meats, Cereals, some Fruits, Meats, Dairy Products, Eggs.
VITAMIN B (B1, B2, B3, B12) Vitamin B1 (Thiamine): Needed for energy metabolism and the proper function of the nervous system. Found in Whole Grains, Soybeans, Peas, Liver, Kidney, Seeds and Nuts. Vitamin B2 (Riboflavin): Needed for energy metabolism, building tissue, and helps maintain good vision. Found in Dairy Products, Lean Meats, Poultry, Fish, Grains, Broccoli, Asparagus, Spinach, and Enriched food products.
VITAMIN B (B1, B2, B3, B12) Vitamin B3: Essential for releasing energy from Carbohydrates, Fats and Proteins. Necessary for healthy skin, nerves and digestive system. Found in Salmon, Chicken Breast, Asparagus, Halibut (fish), Calfs Liver, and Turkey. Vitamin B12: Needed for building proteins in the body, red blood cells, and normal function of nervous tissue. Found in Liver, Kidney, Yogurt, Dairy Products, Fish (Sardines, Salmon, Oysters)