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More About Nutrition

Substances that provide energy

• Carbohydrates are compounds made up of sugars. Carbohydrates are classified by their number of sugar units: monosaccharides (such as glucose and fructose), disaccharides (such as sucrose and lactose), oligosaccharides, and polysaccharides (such as starch, glycogen, and cellulose). Examples: Complex Carboydrates are found in cereals/grains (bread, rice, pasta, oats, barley, millet, buckwheat, rye) and some root vegetables, such as potatoes and parsnips. 

• Proteins are organic compounds that consists of the amino acids joined by peptide bonds. The body cannot manufacture some of the amino acids (termed essential amino acids); the diet must supply these. In nutrition, proteins are broken down through digestion back into free amino acids. Examples: Nuts, Seeds, Legumes, Grains/cereals, Soy products, Dairy products, Free range eggs, organic meats.

• Fats consist of a glycerin molecule with three fatty acids attached. Fatty acids are unbranched hydrocarbon chains, connected by single bonds alone (saturated fatty acids) or by both double and single bonds (unsaturated fatty acids). Fats are needed to keep cell membranes functioning properly, to insulate body organs against shock, to keep body temperature stable, and to maintain healthy skin and hair. The body does not manufacture certain fatty acids (termed essential fatty acids) and the diet must supply these. Examples: Saturated fats are animal fats, palm oil, coconut oil. Unsaturated fats tend to come from plant, seed and nuts. Essential Fatty Acid come from cold water fish, flax oil, walnuts and soy. 

Substances that support metabolism

• Minerals are generally trace elements, salts, or ions such as copper and iron. These minerals are essential to human metabolism. Examples: 
  Calcium: Important for healthy bones and teeth. Found in dairy produce, leafy green vegetables, bread, tap water in hard water areas, nuts and seeds (especially sesame seeds), dried fruits, cheese. Vitamin D helps calcium to be absorbed.
  Iron: Needed for red blood cells. Found in leafy green vegetables, wholemeal bread, molasses, eggs, dried fruits (especially apricots and figs), lentils and pulses. Vegetable sources of iron are not as easily absorbed as animal sources, but a good intake of vitamin C will enhance absorption.
  Zinc: Plays a major role in many enzyme reactions and the immune system. Found in green vegetables, cheese, sesame and pumpkin seeds, lentils and wholegrain cereals.
  Iodine: Present in vegetables, but the quantity depends on how rich the soil is in iodine. Dairy products also have plenty of iodine. Sea vegetables are a good source of iodine.

• Vitamins are organic compounds essential to the body. They usually act as coenzymes or cofactors for various proteins in the body. Examples: 
  Vitamin A (or beta carotene): Red, orange or yellow vegetables like carrots and tomatoes, leafy green vegetables and fruits like apricots and peaches. It is added to most margarines.
  B Vitamins: This group of vitamins includes B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B12 (cyanocobalmin), folate, pantothenic acid and biotin. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ), nuts & seeds, pulses and green vegetables.
  Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. Vitamin B12 is added to yeast extracts, soya milks, veggieburgers and some breakfast cereals.
  Vitamin C: Fresh fruit, salad vegetables, all leafy green vegetables and potatoes.
  Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. It is also added to most margarines and is present in milk, cheese and butter. These sources are usually adequate for healthy adults. The very young, the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products.
  Vitamin E: Vegetable oil, wholegrain cereals, eggs.
  Vitamin K: Fresh vegetables, cereals and bacterial synthesis in the intestine.

• Water is an essential nutrient and is the solvent in which all the chemical reactions of life take place.

White Mountain Resources
Health & Nutritional Products
Post Office Box 1369
3840 Petersen Rd.
Taylor, Arizona 85939
928-536-3405  --  800-977-0084
info@support4health.com
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