Food for life. Nutrients: carbohydrates, proteins, fats, vitamins and minerals.

Why
do we need them?
The body’s needs
The foods we normally eat are very varied and often far from simple, the body can break
these foods down, sort them out and distribute the resulting compounds to the areas of the body
where they are needed.
What is not needed becomes waste. The one thing the body cannot do, however, is to
cover for us if we are not getting enough of a certain type of nutrient.
Essential nutrients are compounds that the body can’t make or can’t make in sufficient
quantity. According to the World Health Organization, these nutrients must come from food,
and they’re vital for disease prevention, growth, and good health.
While there are many essential nutrients, they can be broken into two categories:
macronutrients and micronutrients.
Macronutrients are eaten in large amounts and include the primary building blocks of
your diet — protein, carbohydrates, and fats — which provide your body with energy.
Vitamins and minerals are micronutrients, and small doses go a long way. There are 5
main groups of essential micronutrients and macronutrients.
Food containing Proteins and its benefits to health
Proteins form an essential part of all plant and animal cells, and are required for growth
and tissue repair. Proteins from animal foods, such as meat, cheese, eggs and fish, are of a higher
value then vegetable proteins, such as beans and peas.
Benefits of fats and some foods containing fat
Fats provide the body with heat and energy, and prevent the skin from drying. They also
promote growth by making calcium available to the body tissues. Not eating enough fats can
cause a vitamin deficiency and, as a result, skin disorders.
However, an excess of fats causes indigestion and increased weight, so certain foods
high in fats, such as cooking oils, butters, eggs, nuts, chocolate, pork products and oily fish, such
as herrings, sardines and whitebait, should be eaten in moderation.
There are several different types of fats:
Saturated fats
Saturated fats are solid at room temperature and are sometimes called solid fat. They are
totally saturated, meaning that each molecule of fat is covered in hydrogen atoms. Saturated fats
increase health risks if a person consumes too much over a long period of time.
A large intake of saturated fats may eventually raise cholesterol levels, which increases
the risk of cardiovascular disease and stroke.
The highest levels of saturated fats can be found in meat (mammals), meat products, the
skin of poultry, dairy products, many processed foods, such as cakes, biscuits, pastries, and
chips, as well as coconut oil, palm oil, and cocoa butter.
A healthy diet includes less than 10 percent of its calories from saturated fats.
Examples of healthy replacement foods would be nuts, seeds, avocado, beans, and
vegetables.
Unsaturated fats
Unsaturated fats, which include monounsaturated and polyunsaturated fats, are liquid at
room temperature. They are mostly derived from plant oils and are classed as "good" fats:
Monounsaturated fats
Monounsaturated fat molecules are not saturated with hydrogen atoms - each fat
molecule has only the space for one hydrogen atom.
Monounsaturated fats may lower LDL (low-density lipoprotein - bad) cholesterol, and
keep HDL (high-density lipoprotein - good) cholesterol at higher levels. But, unless saturated
fat intake is reduced, cholesterol levels may remain unchanged.
Many health professionals, however, say that these fats might still reduce a person's risk
of developing heart disease.
 Where are monounsaturated fats found?
Olives, olive oil, nuts, peanut butter, and avocados.
Polyunsaturated fats
In polyunsaturated fats, there are a number of spaces around each polyunsaturated fat
molecule - they are not saturated with hydrogen atoms.
Nutritionists say that polyunsaturated fats are good for our health, especially those from
fish, known as omega-3 polyunsaturated fatty acids.
Omega-3 fatty acids protect against heart disease by lowering blood cholesterol levels
and possibly inflammation. Healthcare professionals say omega-3 polyunsaturated fatty acids
may also help reduce the symptoms experienced by people who suffer from arthritis and some
skin diseases.
The other type of polyunsaturated fats are omega-6 fatty acids. These are mostly found in
vegetable oils and processed foods. An excessive intake of omega-6's, which is common in the
standard American diet, may lead to increased inflammation.
Where are polyunsaturated fats found?
Oily fish (sardines, mackerel, trout, salmon, and herring), grapeseed, soybean, and
sunflower oil. Nuts and seeds can also contain omega-3 fatty acids.
Trans fats
Trans fats are synthetically made, they do not naturally occur. Trans fats are created in an
industrial process that adds hydrogen to liquid vegetable oils to make them more solid. They are
also known as partially hydrogenated oils.
Trans fats are not essential for human life and they most certainly do not promote good
health. Consuming trans fats increases LDL cholesterol level and lowers levels of HDL
cholesterol; this, in turn, raises the risk of developing coronary heart disease and stroke about 3
times higher than other fats.
Trans fats have become popular because food companies find them easy to use and cheap
to produce. They also last a long time and can give food a nice taste. As trans fats can be used
many times in commercial fryers, they are commonly used in fast food outlets and restaurants.
Where are trans fats commonly found?
Fried foods, such as French fries, doughnuts, pies, pastries, biscuits, pizza dough,
cookies, crackers, stick margarines, shortenings, packaged foods, fast foods, and many other
baked foods.
If the nutritional labeling includes partially hydrogenated oils, it means that food has
trans fats.
The American Heart Association says that consumption of trans fats should not exceed 5-
6 percent of total calorie intake, though any amount, even if small, increases risk.
What are carbohydrates foods and their benefits
Carbohydrates also provide heat and energy but little else in the way of other nutrients,
and, taken in excess, can cause a rapid increase in body weight. Cellulose carbohydrates which
are found in many fruits and vegetables have little or no energy value but provide fibre which is
essential for good digestion. The carbohydrates to avoid are those found in refined sugars,
flours, breads and cereals.
Minerals in food and Health Benefits of minerals
Minerals are presented in bones, teeth, nails, all body cells and body fluids, and account
for about five per cent of the weight of the human body. Minerals are needed for growth and
development, the repair of tissue and for muscle function.
A balanced diet will contain most of the minerals the body needs, such as copper, cobalt,
fluorine and potassium; under normal circumstances, the only two mineral which may be
lacking are iron and calcium.
Iron is a vital component of healthy red blood cells and can be found in liver, kidney, egg
yolks, watercress, prunes, wheat germ, plums, cabbage and cauliflower. Calcium is needed
for healthy bones and teeth, and good sources are milk, cheese, yogurts, eggs, veal, carrots,
radishes, asparagus, potatoes and sardines.
Why are vitamins essential to good health
Vitamins are not only essential for general good health, growth and development, but
they are also essential for vitality and beauty. Vitamins promote a clear, glowing complexion,
healthy, glossy hair, strong teeth and sparkling eyes.
If you eat a varied, sensible diet it is very unlikely that you will suffer from any vitamin
deficiency, so it is not really necessary to top up your daily intake of food with vitamin pills.
However, during old age, sickness, pregnancy or when you are on a strict diet, deficiencies may
occur. In these cases a doctor will prescribe the right vitamin supplement. The main vitamins and
their functions are as follows:
What does Vitamin A do
Vitamin A is found in apricots, broccoli, butter, eggs, liver, kidney, all green vegetable,
carrots, milk and cheese. It keeps the eyes healthy, the complexion clear and helps the repair of
body tissue.
A deficiency of this vitamin will cause skin to become dry and age prematurely. Eyes
will be prone to infections and will be less able to adjust to darkness.
What does vitamin B do
Vitamin B is a complex of thirteen separate vitamins which can be found in green leafy
vegetables, whole grain products and offal. This complex is particularly good for the skin, hair
and the nervous system. A deficiency will result in dry skin, constipation, indigestion and
tiredness.
Vitamin C Benefits and Foods
Vitamin C is found in fresh fruit and vegetables, orange juice, potatoes, lemons and
watercress. It is essential for good general health, the formation of skin, bones and teeth. A
deficiency will lead to general ill-health, low resistance to infections, sore gums and slow-
healing wounds.
Sources of Vitamin D and Benefits
Vitamin D is found in cod liver oil, sardines, herrings, eggs, butter, milk and cheese. The
sun also helps us to acquire this vitamin as its ultraviolet rays converge this vitamin as its
ultraviolet rays convert ergo sterol, a substance naturally present in the skin, into Vitamin D,
and this can have the effect of clearing a blemished skin. A deficiency can cause rickets.
Water
You can go for weeks without food, but you can’t last more than a few days without
water. Water is absolutely crucial for every system in your body. It’s also the main thing you are
made of.
Water improves your brain function and mood. It also helps flush out toxins, carry
nutrients to cells, hydrate the body, and prevent constipation.
Even mild dehydration can make you feel tired and impair your concentration and
physical performance.
Eating a varied diet full of fruits, vegetables, healthy proteins and fats, and whole grains
is the best way to get enough of these 5 essential nutrients. These micronutrients and
macronutrients are vital for your body to function normally and stay healthy.

Compound ['kɔmpaund] – соединение

Nutrient ['njuːtrɪənt] – питательное вещество
Quantity ['kwɔntətɪ] – количество
Cell [sel] – клетка
Deficiency [dɪ'fɪʃ(ə)n(t)sɪ] – нехватка, дефицит
Skin disorders [skɪn dɪ'sɔːdəz] – кожные заболевания
Excess [ɪk'ses] – избыток
Indigestion [ˌɪndɪ'ʤesʧ(ə)n] – нарушение пищеварения
Herring ['herɪŋ] – сельдь
Whitebait ['(h)waɪtbeɪt] – малёк
Moderation [ˌmɔd(ə)'reɪʃ(ə)n] – умеренность
Saturated ['sæʧ(ə)reɪtɪd] – насыщенный
Hydrogen ['haɪdrəʤən] – водород
Cardiovascular [ˌkɑːdɪəu'væskjulə] – сердечно-сосудистый
Stroke [strəuk] – инсульт
Poultry ['pəultrɪ] – домашняя птица
Monounsaturated [ˌmɔnəuˌʌn'sæʧ(ə)reɪtɪd] – мононенасыщенный
Low-density lipoprotein [ləʊ ˈdensɪtɪ ˌlɪpəu'prəutiːn] – липопротеины низкой плотности
High-density lipoprotein [haɪˈdensɪtɪ ˌlɪpəu'prəutiːn] – липопротеины высокой плотности
Polyunsaturated ['pɔlɪˌʌn'sæʧ(ə)reɪtɪd] – полиненасыщенный
Fatty acids [ˈfætɪ ˈæsɪdz] – жирные кислоты
Arthritis [ɑː'θraɪtɪs] – артрит
Mackerel ['mækr(ə)l] – скумбрия
Trout [traut] – форель
Hydrogenated oils [haɪˈdrɒdʒəneɪtɪd ˈɔɪlz] – гидрогенизированное масло
Coronary heart disease [ˈkɔrənərɪ hɑːt dɪˈziːz] – ишемическая болезнь сердца
Shortening ['ʃɔːtnɪŋ] – жир, добавляемый в тесто для рассыпчатости
Exceed [ek'siːd] – превышать
Fibre ['faɪbə] – клетчатка
Refined [rɪ'faɪnd] – рафинированный
Fluid ['fluːɪd] – жидкость
Copper ['kɔpə] – медь
Fluorine ['flɔːriːn] – фтор
Potassium [pə'tæsɪəm] – калий
Watercress ['wɔːtəkres] – жеруха, кресс водяной
Prune [pruːn] – чернослив
Wheat germ [wiːt ʤɜːm] – ростки пшеницы
Cauliflower ['kɔlɪˌflauə] – цветная пшеница
Radish ['rædɪʃ] – редиска
Asparagus [əs'pærəgəs] – спаржа
Complexion [kəm'plekʃ(ə)n] – цвет лица, состояние кожи
Intake ['ɪnteɪk] – прием
Prematurely [ˌpremə'tjuəlɪ] – преждевременно
Prone [prəun] – склонный, предрасположенный
Offal ['ɔf(ə)l] – ливер, потроха
Constipation [ˌkɔn(t)stɪ'peɪʃ(ə)n] – запор
Resistance [rɪ'zɪst(ə)n(t)s] – сопротивление
Sore gums [sɔː gʌmz] – боль в деснах
Slow-healing wounds [sləu hiːliŋ wuːnd] – медленно заживающие раны
Converge [kən'vɜːʤ] – сходиться, направлять
Ergo sterol – провитамин D12
Blemished ['blemɪʃt] – поврежденный
Rickets ['rɪkɪts] – рахит
Impair [ɪm'peə] – снижать