adminNot only does food taste good – you need it to live. Food contains substances that enable your body to function, some foods are used by your body to create other substances your body needs and some foods provide substances directly that your body cannot create for itself.
Below is a list of important substances that your body needs and details of why we need them and where they can be found . . .
Fats
Gives energy and vitamins A, D, E and K
Found in oils, solid fats, fatty meat, cream, cheese and nuts
Animal fats and some vegetable oils contain saturated fat, which may raise blood cholesterol levels
Vegetable fats such as sunflower and soya and those in oily fish are polyunsaturated and better for the heart
Gives a rich source of energy that can be converted into fat in the body, which protects organs and gives heat
Carbohydrates
Provides energy and fibre
Found in cereals, vegetables, sugar, rice, pasta, bread and pastries
If the body receives more energy than it needs, it stores it as fat
Wholemeal/wholegrain cereals are a richer source of fibre than white/refined ones
Vitamins B and E, calcium and iron are also provided by bread
Protein
Enables the body to grow and repair
Found in milk, meat, fish, eggs and cheese
Also in soya, beans, cereals, pulses and nuts
If more protein is eaten than is needed for growth and repair, the excess is converted into glycogen in the liver and used as energy
Animal foods and soya beans are used most efficiently by the body
Many protein foods also provide iron and B vitamins (especially B12)
Tofu (soya bean curd), textured vegetable protein made from soya flour, and Quorn can be used to replace animal proteins
Vitamins
A: Fat-soluble – Helps with night vision. Keeps the linings of the nose, throat and digestive system moist. Found as carotene in orange and red fruits and vegetables. Found as retinol in oily fish, liver, butter, margarine, cheese and eggs. Other sources include, mango, spinach, carrot, sweet potato. Excess may lead to liver damage.
B: Water-soluble – Thiamin (B1), Riboflavin (B) and Niacin are involved in the release of energy from foods, healthy nervous system and skin. B12 helps prevent birth defects, such as Spina Bifida and is needed for red cell production. Found in marmite, meat, nuts, green leafy vegetables, yeast and dairy products.
C : Water-soluble – Needed for the formation and maintenance of connective tissue. Helps wounds to heal, helps prevent infections and aids iron absorption. Found in fruits and vegetables, especially citrus fruits, potatoes, broccoli, blackcurrants and kiwi fruit.
D: Fat-soluble – Produced by the action of sunlight on the skin. Needed for the absorption of calcium in the bones and teeth. Found in butter, margarine, cereal, milk and fish. Excessive intakes can be dangerous.
Online Reporter