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Food
> Nutrients |
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| Nutrient |
A Nutrient is any
element or compound necessary for or contributing
to an organism’s metabolism,
growth, or other functioning.
Carbohydrates, proteins and
fats are substances that provide energy.
Minerals, vitamins and water
are substances that support metabolism. |
| *Calcium: |
| Calcium
is found in significant amounts in many foods, including
broccoli, kale, dandelion
greens, collard greens, almonds, sesame seeds, blackstrap
molasses, beans, seaweeds such as kelp, okra
and fortified beverages such as soy
milk and orange juice. Calcium is essential
for the normal growth and maintenance of bones and
teeth, and calcium requirements must be met throughout
life. Requirements are greatest during periods of
growth, such as childhood, during pregnancy and
when breast-feeding. Long-term calcium
deficiency can lead to osteoporosis, in which
the bone deteriorates and there is an increased
risk of fractures. Adults need between 1,000 and
1,300 mg of calcium
in their daily diet. Vitamin
D is needed to absorb calcium. Dairy products
(such as milk, yogurt and cheese) do contain calcium,
however watch out for significant amount of saturated
fat, which can contribute to cardiovascular disease.
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| *Magnesium |
| Green
vegetables (such
as spinach), nuts (especially almonds), seeds,
and some whole grains
are good sources of magnesium.
As with most Nutritions, daily needs for magnesium
cannot be met from a single source of food. Eating
a wide variety of foods, including five servings
of fruits and vegetables daily and plenty of whole
grains, helps to ensure an adequate intake of magnesium.
Whole-wheat bread, for example, has twice as much
magnesium as white bread because the magnesium-rich
germ and bran are removed when white flour is processed.
Too much magnesium
in the diet can make it difficult for your body
to absorb calcium.
On the other hand not
enough magnesium can lead to irregular
heartbeats, high blood pressure, insomnia and muscle
spasms. |
| *Potassium |
| Potassium
has the symbol K (kalium).
Potassium is an essential mineral
microNutrition in human nutrition; it is important
in maintaining fluid and electrolyte balance in
the body. Eating a variety of foods that contain
potassium is
the best way to get an adequate amount. Healthy
individuals who eat a balanced diet rarely need
supplements. Foods
with high sources of potassium include
orange juice, potatoes, bananas, avocados, parsnips
and turnips, although many other fruits,
vegetables, and meats contain potassium.
Research has indicated that diets high in potassium
can reduce the risk of hypertension. Some people
with kidney disease are advised to avoid large quantities
of dietary potassium. |
| *Vitamin |
| Vitamins
are Nutritions required for essential metabolic reactions
in the body. In humans, there are 13
vitamins, divided into two groups,
the four fat-soluble vitamins
(A, D, E and K) and
the nine water-soluble vitamins (eight B vitamins
and vitamin C). Vitamins enable the body
to use the calories provided by the food that we
eat and to help process proteins,
carbohydrates, and fats. Vitamins
are also involved in building cells, tissues, and
organs – vitamin
C, for example, helps produce
healthy skin. Research has shown that foods rich
in antioxidants are
particularly beneficial for health.
Antioxidants neutralize free radicals. A
buildup of free radicals can damage body cells and
tissues, resulting in disease. Studies have shown
that diets rich in vegetables
and fruits result in lower incidence of some diseases,
including certain cancers. A primary vitamin deficiency
occurs because you do not get enough of the vitamin
in the food you eat. A secondary vitamin deficiency
may be due to a lifestyle factor, such as smoking,
excessive alcohol consumption, or the use of certain
medications that interfere with the absorption or
the body’s use of the vitamin. Well-known
vitamin deficiencies are vitamin
B1 Beriberi, vitamin C Scurvy and vitamin D Rickets.
The likelihood of consuming too much of any vitamin
from food is remote, but overdosing from vitamin
supplementation often occurs. For example,
many people take between 500 and 10,000 mg/day of
vitamin C, usually in the belief
that this will relieve or “cure” a cold.
Ingestion of large enough quantities of vitamin
C can cause intestinal gas and loose
stool. Further increasing the dose causes painful
cramping and diarrhea. The severity of the cramping
increases with increasing dose. |
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