a brief and concise guide to vitamins, minerals, fats, protein and carbohydrates

1. Protein Fats
Protein comes from products like fish, eggs, Unsaturated fat is good for us, it comes
cheese and meat. Vegetarians may struggle from sources like oily fish and seeds and
to obtain protein from these sources so they olives. It can lower blood cholesterol
must eat alternative protein sources like
quorn, tofu, nuts, beans and seeds. Saturated fat is bad for us, it raises blood
cholesterol and can lead to blocked arteries
Protein is needed for the growth and repair and coronary heart disease. It comes from
of the body. If you cut yourself protein will animal products like lard, meat, cheese,
repair the cut. cream.
A lack of protein could lead to a stunted Fat is needed for energy and warmth.
growth, brittle nails/hair.
Vitamins A+D are fat soluble
Carbohydrates
Carbohydrates come in two forms sugary and
starchy. Any carbohydrate not used by the body
is converted to fat.
Sugary carbs come from sugar, give us energy
but not much else. This can be natural sugar too
(found in fruit).
Starchy carbs gives us long lasting energy,
comes from cereals, pulses. Low in fat. Starchy
carbs also gives us FIBRE which is needed to
help prevent constipation and bowel cancer.
Vitamins Minerals
Iron - helps make red blood cells, which carry
Vitamin A – aids night vision. Obtained from oxygen around the body. Obtained from green
oily fish, liver, eggs, carrots. Lack of this results vegetables, livers, kidneys, red meat.
in impaired vision. Lack of this can lead to Anaemia.
Vitamin B – releases energy. Obtained from Calcium – strengthens bones and teeth. Works
meat, fish, eggs. Lack of this results in cracked with vitamin D. Obtained from milk, cheese,
lips – OUCH! cream, yoghurt. Lack of this can lead to brittle
bones.
Vitamin C – protects against infection. Obtained
from peppers, citrus fruits, green veg. Lack of Folic Acid – correct formation of foetus in
this results in scurvy. pregnant women, prevents spina bifida,
Obtained from green vegetables.
Vitamin D – works with calcium for strong
bones and teeth. Obtained from the sun, oily fish Fluoride – works with tooth enamel to protect
and eggs. Lack of this can cause rickets. teeth. Obtained from fortified toothpastes and
water supplies. Lack of this can lead to tooth
decay.