Macro and Micro Nurtients

30th May 2017


Macro and MicroNutrients

 

The main nutrients are:
  • proteins, carbohydrates, fats – macro-nutrients
  •  vitamins and minerals – micronutrients.
Proteins
-       function: growth and repair of the body,
  • source: animal products like meat, fish, cheese, milk and eggs. Vegetable sources include soya-bean products, pulses and nuts.
Carbohydrates
  • function: energy,
  • source of starch : in cereals, cornflour, potatoes, pasta and flour
  • source of sugar: fruit, vegetables, honey, milk and malt products
Fats
  • function: concentrated sources of energy;  help to insulate the body in cold weather.
  • source of saturated fats: animal fats such as butter and lard but also coconut and palm oils,
  • source of polyunsaturated fats: vegetable sources – sunflower, olive oils among others.
Vitamins
Vitamins are needed in very small amounts for growth and health. The main vitamins are:
- vitamin A - good vision, healthy skin, growth; found in green and yellow vegetables and dairy,
- the B complex of vitamins - release of energy from foods,  healthy skin, red blood cells; found in bread, milk, eggs, meat, fish,
 
- vitamin C - healthy skin, protects cells, helps absorb iron; found in fruit and vegetables,
 
- vitamin D – calcium absorption, strong teeth and bones; oily fish, Portobello mushrooms.
 
Minerals
Minerals are needed in small amounts to help the body function properly and stay strong. Calcium and iron are two important minerals.
- calcium -  the growth of healthy teeth and bones; found in milk, cheese, eggs, wholegrain cereals, green vegetables, bread and tofu.
- iron - the formation of red blood cells; found in red meat, green vegetables, eggs, lentils and bread.
- other minerals - potassium, sodium, magnesium and zinc.

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