Ayaat Abo-Gulel

AC1.1 Describe functions of nutrients in the human body.

Macro and micronutrients:

A macronutrient is needed in large amounts whereas micronutrients are only needed in small amounts.

Nutrients Functions Good Sources

Proteins Proteins are made up of many amino acids which our body needs There are two different types of proteins;
(Macronutrient) for the growth and maintenance of our cells and tissues. Amino Plant-based proteins and Animal based.
acids are absorbed into the bloodstream and then made into The quality of protein can depend on the
new proteins in the cells. distribution and proportion of amino acids
 Digestive enzymes help facilitate chemical reactions they contain.
 Support the regulation and expression of DNA and RNA Animal based proteins usually have a
 Antibodies support immune function higher proportion and quality of amino
 Support muscle contraction and movement acids.
 Move essential molecules around the body Examples of proteins are: Minced beef,
 Provide support to the body Chicken breast, Salmon, Whole egg, Gouda
 Hormones help coordinate bodily functions Cheese, Goat cheese, Milk, Red kidney
Therefore it’s important because the body has to replace beans, Nut mix, Cooked pasta and Oats.
these proteins regularly as it takes up 16% of body weight.
Calcium Calcium’s main role (with phosphorus) is to form and keep the The amount of calcium someone needs
(Macronutrient) bones, teeth strong. In bones and teeth, 99% of the body’s depends on the person’s age, sex and
calcium is stored there. The remaining calcium is used for vital lifestyle. Foods that contain a rich amount
functions such as helping the blood vessels to contract and relax of calcium are foods such as: Diary
(supports the blood circulation in the body), therefore keeping products, Dark green vegetables (e.g.
the heart beating healthily. spinach, broccoli, chard), Legumes, Nuts,
Also by helping: Fish with soft bones (e.g. sardines),
 With muscle contraction Fortified foods (e.g. plant-based
 The nerves carry messages around the central nervous alternatives), as well as many herbs and
system seeds.
 The body release organs
Fats Fats are important as they help the body to properly function Fats have two different types: Saturated
(Macronutrient) and overall important for good health. Fats are also a key source (which can be harmful to the heart) and
for energy, provide the fatty acids needed (these are nutrients unsaturated (which can be good for the
that the body need but cannot make) and enhance the heart).
absorption of fat soluble vitamins. They also help with: Sources of saturated fats: Dairy products,
 Blood clotting Butter, Cheese, Processed meats.
 Building of cells Sources of unsaturated fats: Egg,
 The muscles movement Chocolate, Peanut butter, Walnuts,
 Improve brain function Soybean oil, Corn oil, Sunflower oil, Grape
Fats also are used as protective layers over the body’s internal seed oil.
organs such as the kidney. By eating a healthy amount of ‘good’
fats it can help balance blood sugar levels, decreasing the risk of
type 2 diabetes and heart disease. However too much fat can
also harm your health due cholesterol levels rising – increasing
risk of heart disease
It also insulates the body’s nerve cells and creates an insulation
layer beneath the skin to help keep body temperature regulated
(and also protects the bones).
Vitamins Vitamins are organic compounds that are essential, our bodies
(Micronutrient) needs these in order to stay healthy and function well. There’s a
variation of vitamins that help our body in different ways, some
vitamins are fat soluble and others are water soluble. The
different soluble depend on absorption and excretion rates
inside the body, Water soluble is faster and Fat soluble are
slower.
Vitamin A Vitamin A is an important role in developing and supporting our Vitamin A can be found as a carotenoid
(Fat soluble) vision, it produces a substance called visual purple. This is (plant based foods) and retinol (animal
formed in the retina that allows the eye to see in areas with dim based foods)
light. Foods rich in Vitamin A in retinol: meat
 It also helps with: (especially organ meats), butter,
 Our cells with growth and development margarine, dairy and eggs.
 Supporting the immune system, helping the body’s
defence system against infections and also illness. Foods rich in Vitamin A in carotenoid:
 The healthy development of a baby sweet potatoes, carrots, pumpkins, dark
Children need Vitamin A for growth especially in teeth and green leafy vegetables, sweet red peppers,
bones.
mangoes and melons.

Vitamin B9
(Water soluble)
Vitamin B12 Vitamin B12 (cobalamin) is important for keeping the healthy Mainly find in animal-based products,
(Water soluble) functioning of the brain and nervous system. It helps with: these are some good sources: Liver, Meat
 To make healthy red blood cells to break down excess Fish, Cheese, Fortified breakfast cereal,
amino acids that can put a higher risk of cardiovascular Yeast, Eggs, Dairy products.
disease
 Make healthy nerve cells
 Helps form genetic material
 Balance levels of homocysteine in the blood
If we don’t get enough of vitamin b12 for a long period, their
functions become compromised and will affect the body (and
health) for long-term. Vitamin b19 deficiency isn’t common in
people who have usual, balanced and a varied diet. However,
those who are vegan/vegetarian are most likely to get it as their
diet is limited.

Vitamin C Vitamin C is involved in many bodily reactions, protecting our Vitamin C is mostly found in fruits
(Water soluble) cells against damage (supporting our immune response and (especially citrus) and vegetables, such as:
helping our bodies produce energy). Its also needed to produce Oranges, Lemons, Limes, Grapefruit,
collagen (a protein) that forms and structures bodily tissues (e.g., Blackcurrants, Kiwi fruit, Guavas, Brussel
skin, bones, teeth). It also helps: sprouts, Cabbage, Broccoli, New potatoes,
 Making key hormones and neurotransmitters that keep Milk.
the brain and nervous system functioning Usually, meat and fish don’t have vitamin
 Helps the body convert fats into energy C, but kidney and liver are good animal-
based sources
 Supports the immune function
As well as some herbs like: Parsley, Chive
 The body to absorb the mineral iron during digestion
and Sorrel.
 To maintain connective tissues (this binds body cells
together)
Its also an antioxidant, this helps prevent the development of
heart disease and cancers.
Vitamin D Vitamin D acts as a hormone in the body, it regulates many Vitamin D can be found in foods but can
(Fat soluble) processes that are important to keep us healthy. One of the main also be received through sunlight (the skin
functions is the help balance levels of Calcium and Phosphorus in directly exposed to the skin). Food sources
the body (which are needed to form bones and teeth). Other are important though in times such as
functions of vitamin D are: winter and autumn when the source of
 To help the muscles contract sunlight is lower.
 To help nerves carry messages in the central nervous Foods that have good amounts of vitamin
system D are: Fatty fish (Herring, Salmon,
 To keep body cells functioning Mackerel), Meat (organ meats) and meat
 Also, to keep a healthy functioning immune system products, Egg yolks, some mushrooms
(depending on time of exposure of
sunlight)
Vitamin E Vitamin E is usually used in skin care products, used for anti- This vitamin is better absorbed with fatty
(Fat soluble) aging and cell protecting properties. Not only protectant of skin foods (that are naturally fatty).
cells but all cells to protect against damage. Vitamin E can be Foods that are richest in Vitamin E are:
found in 8 different types, but our body only uses one. Vitamin E Vegetable oils, Vegetable fat spreads, Nuts
works as a bodyguard for the body, protecting against and seeds, Some fatty fish, Egg yolk, Whole
membranes from damage caused by free radicals. Free radicals grain cereals
are unstable molecules that are formed during normal
metabolism/during exposure to environmental factors (e.g.,
cigarette smoking and pollution). This vitamin neutralises these,
 preventing these molecules from disturbing other molecules.
It also helps with:
 Keeping nerves cells and red blood cells healthy
 Helps preventing blood clotting
 Keeping the normal functions of the brain and nervous
system.
 Supporting the immune system7u
Vitamin K Vitamin K has 3 different forms (K1, K2, K3). It assists in Two natural forms of Vitamin K can be
(Fat soluble) production of key proteins that keep normal coagulation and to found in animal-based and plant-based
form and maintain structure of the bones. It also helps to products such as:
prevent blood clotting. Animal-based: Meat and meaty products
(especially liver), Poultry, Cheeses, Dairy
products, Blended fats and oils.
Plant-based: Dark green leafy vegetables
(spinach, broccoli, kale, cabbage, lettuce),
Some seed and vegetable oils, Spreadable
vegetable fats.

Iron Iron is important for making red blood cells which carry the
(Micronutrient) oxygen around the body, a lack of iron can cause iron deficiency
(anaemia). Iron is also part of myoglobin (a protein), these carry
and store oxygen into the muscle cells.
Carbohydrates Carbohydrates are one of the three macronutrients that provide There are Different types of carbohydrates
(Macronutrient) energy for the cells in the brain, muscles and other tissues and such as, Starches and Dietary fibres and
for thinking and moving, as well as ‘background’ functions that Sugars. These are good sources for
happen subconsciously. carbohydrates:
As well as: In Starches: Cereals (wheat, rice, oats,
 Producing heat barley), Cereal products (pasta, bread,
 Make sound cakes, pastry, biscuits), Starchy vegetables
 Digest food (Potatoes, Yams, Sweet potatoes, parsnip,
They come in many different forms such as sugars and dietary pumpkin, butternut squash, peas, beans,
fibres and in many different foods. Carbs are building blocks of lentils), Seeds.
sugars and are essential for our diets. In digestion, carbohydrates In Dietary fibres: Wholegrain cereals and
are broken down by digestive enzymes, and then get directly cereal products (bread, pasta, flour), Fruits
absorbed. Surprisingly, carbs also are an important role in the and vegetables, especially when the skin is
structure and function of cells, tissues and organs. left on (peas, beans, lentils), Seeds and
Carbohydrates are made by green plants during photosynthesis, nuts.
which are stored in the roots, seeds, stems, leaves and fruits. In sugars: Ripe fruits and vegetables
(apples, onions, beetroot, sweet potato),
Honey, Milk, Barley, Sugar cane.

Water Water is extremely important for every single system in the Good sources: Drinking water, naturally
(Macronutrient) body (62% of the body weight is made up of water alone). Water found in foods (milk, fruits, vegetables,
has many functions in order to keep the body healthy and meats, eggs, fish), And added to many
working well, these are things such as: foods (soups, pasta, boiled rice, beans,
 Controlling the body’s temperature (keeping it at 37 pastries, breads)
degrees Celsius) If the body doesn’t have enough water in
 Needed for chemical reactions in the body its system the body will be dehydrated
 Removal of waste products which can cause things like constipation,
 Keeping mucous membranes moist and healthy headaches, blood pressure and heart rate
 Keeps skin moist and healthy change, weakness and nausea, overheating
 Needed for all body fluids (blood, joints, digestive juices, of the body.
mucus, saliva, sweat and urine)
 It’s found in all body cells
 Helps to flush toxins out
 Carries nutrients to cells