nutrients food

• what are the seven nutrients?

  Carbohydrates, Fats, Proteins, Fibre, Water, Vitamins, Minerals
• main function of vitamin d 


  aids mineral absorption of calcium and phospherous, aids bone growth
• food source of vitamin d


  fish liver oils, fatty fish, salmon
• too much vitamin d?


  damage kidneys
• too little vitamin d?


  osteomalacia, osteoporosis, rickets
• food sources of sodium


  salt, soup, pizza, smoked bacon, pickles
• main function of sodium


  to regulate water in our cells, support nerve and muscle function
• too much sodium


  raise blood pressure, heat disease
• too little sodium


  nausea, muscle cramps
• what are the 3 vitamins and minerals that work together( if one isn't there none works)


  vitamin d, phosphorus, calcium
• main function of calcium


  helping build strong bones/teeth, regulating muscle contractions
• main food sources of calcium


  cheese ,milk, soya beans, tofu
• too much calcium


  stomach pain, diarrhea
• too little calcium


  rickets, osteomalacia, osteoporosis
• whats osteoporosis


  bones become soft and porous so calcium leaves the body and creates a hunchback
• main food source of iron


  liver,beans,nuts,dried fruits, potatoes
• main function of iron


  making red blood cells( haemoglobin) which carry oxygen around the body
• too much iron


  constipation, vomiting
• too little iron


  anaemia, pale skin, fatigue
• what vitamin is needed to use iron

  vitamin c
• what is phystic acid

  can stop body to absorb iron if you have too much
• main source of vitamin k 


  dark green vegtables, fish, liver, fruit
• main function of vitamin k 


  blood clotting which helps heal wounds
• too little vitamin k


  haemorrhages
• main source of vitamin e 


  nuts, broccolli, olive oil
• main function of vitamin e


  maintains healthy skin and eyes, strengthens bodys immune system
• deficiancy of vitamin e 


  age quickly, wrinkles, skin loses elasticisty
• vitamin e is a

  antixoidant
• vitamin c is also known as 


  ascorbic acid
• main food sources of vitamin c


  citrus fruits, blackcurrants, potatoes, cabbages
• main functions of vitamin c 


  to fight infection, protect the body from allergies, helps to heal wounds
• too little vitamin c 


  scurvy, increase risk of getting cancer
• too much vitamin c 


  stomach pain, diarrhoea
• food sources of sugar carbohydrates 


  sugar, jam, honey , sweets
• main function of sugar carbohydrates

  bodys main source of energy, its a fast release
• too much sugar carbs

  build up of fat, tooth decay, high blood sugar
• too little sugar carbs


  low blood sugar, weight loss, fat and protein deficiancy
• what is sugar carbs usually called

  empty calories or simple carbs
• main food sources of carbs starch

  bread, pasta, rice, potatoes, oats, lentils
• main functions of carbs starch

  main source of energy, its a fast release