Protein
gives the body the materials to build up,
maintain and repair the muscles and organs. It also assists in the production of
haemoglobin, the substance in red blood cells that carries oxygen around your
body. Protein also creates antibodies, cells that fight off infection and
disease. Protein is found in meat, fish, eggs, dairy foods, beans and nuts.
Carbohydrates
supply energy to the body. There are two different types of carbohydrates:
sugars and starches. Sugars (also known as simple carbohydrates) can be
found in many fruits, as well as in high-fat foods such as chocolate. Sugars are
absorbed into the bloodstream very quickly to provide a fast energy boost.
Starches (complex carbohydrates) take longer to be digested, so they release
energy over a longer period of time, resulting in increased stamina. They are
found in bread, cereals, pasta and vegetables.
Minerals
account for a range of functions, from building bones to transmitting nerve
impulses. Minerals are found in small amounts in a wide range of foods, from
meat to fruit to dairy products. For children, teenagers and women, it is
especially important to receive enough calcium, the mineral that strengthens
bones. Calcium can be found in dairy products, leafy green vegetables and some
fish such as sardines and tuna.
Vitamins
also perform a range of functions such as aiding
growth and development, boosting immunity and energy, and supporting vital
organs in the body such as the eyes. Vitamins are found in a range of foods,
especially fruits, vegetables and dairy products.
Fats
are
stored energy. Aside from this function, they help to make hormones that we need
for a range of tasks, such as keeping the body at the right temperature and
maintaining blood pressure. Fats are also helpful in moving vitamins around the
body – they help vitamins A, D, E and K be absorbed by our system. Too many
fats, though, are a cause of health problems, such as obesity, clogged arteries
and diabetes. Fats are usually supplied by the foods eaten every day, such as
meat, milk, cheese, fish and some plants.
Water
is the main ingredient in the fluids of the body’s
circulatory system, lymphatic system, digestive system and urinary system. It is
the agent used in perspiration, to keep the body cool. It also acts as a
lubricant for joints and organs. The body loses between 2 and 3 litres of water
a day from all of these activities and more following exercise or during hot
weather. As all foods contain water, a certain amount can be replaced each day
just by eating, however, approximately 8 glasses of water will meet the needs
for this essential nutrient more adequately.
Fibre
is a substance found in plants such as fruits,
vegetables, and grains. It helps the digestive system work properly to eliminate
wastes. It has also been found to be good for the body as a whole, by reducing
the chances of cancer, heart disease and diabetes.
