Fats/Vitamins/Minerals

LDLLow-density lipoprotein

(“Bad” Cholesterol)Is a chemical that takes cholesterol

from the liver to wherever it is needed in the body

HDLHigh-Density lipoproteins

(“Good” Cholesterol)A chemical that picks up excess

Cholesterol and takes it back to the liver keeping it from causing harm

FatsKnown as Fatty acids

Trans FatsFats produced by food

Processors. They turn liquidFats into solid fats.

Unsaturated Fatty AcidsFat that is liquid at room

temperature

Saturated Fatty AcidsFat that is solid at room temp.Fats that appear to raise the

Level of LDL in the bloodstream

Polyunsaturated FattyAcids

Fats that seem to help lower cholesterol levels

Monounsaturated Fatty AcidsFats that appear to lower LDL

Cholesterol

CholesterolIS NOT A FAT!

It is a fatlike substance present in all body cells that is needed for many essential

body processes.

Vitamins• Essential for growth and maintenance of

normal body functions. Some vitamins are also antioxidants.

Types of Vitamins:1. Water-Soluble Vitamins – are vitamins that

dissolve in water and thus pas easily into the bloodstream in the process of digestion.

2. Fat-Soluble Vitamins – are vitamins that are absorbed and transported by fat.

Vitamin Function SourcesWATER SOLUBLEB COMPLEX(thiamine, niacin, riboflavin, B6 & B12)

C

Needs to be replenished on a daily basis

Growth, red blood cells productions, healthy nervous system, release of energy from foodsGrowth, wound healing, healthy bones and teeth, blood clotting

Meat, eggs, milk, cereal grains, leafy green vegetables

Citrus fruits, tomatoes, leafy green vegetables

FAT SOLUBLEA

D

E

K

Stored in BodyA -Growth, good eyesight, health skinD -Absorption of calcium and phosphorous by the bones and teethE -Stabilizes cell membranes, protects red blood cellsK -Blood clotting, wound healing

A -Green and yellow vegetables, liver, fish liver oils, milk and yellow fruitsD -Milk, eggs and fish and sunlight

E -Vegetable oils, eggs, cereal grainsK -Leafy green vegetables, egg yolks, tomatoes

Minerals• Essential for the regulation of body

processes

Types of Minerals:1. Major Minerals – are minerals needed in relatively

large amounts.

2. Electrolytes – are specific major minerals that work together to maintain the body’s fluid balance.

3. Trace Minerals – minerals needed in very small amounts, but they are just as important as other nutrients

Mineral Function Sources

CalciumBones and teeth

development, normal cell activities

Dairy products, canned fish, dry beans, peas

and lentils, dark green and leafy veg, and tofu

Phosphorous Bone and teeth development, normal

cell activities

Meat, poultry, fish, eggs, nuts, dry beans

and peas, dairy products and grain

products

Iron Proper functioning of red blood cells,

formation of vitamin A

Oats, syrup, beans

Iodine For thyroid gland activity (controls rate

of energy use)

Saltwater fish, iodized salt

MagnesiumCopper

ZincSodium

Potassium

Traces necessary for proper body cell

development, growth, and activity

Whole-grain, green veg, dry beans, nuts,

seeds, fruits, dairy products, meat, liver, fish, eggs and miso (fermented soybean

paste)