Calories are a measure of the kilocalories in a food source. Kilocalories are also known as food energy, because they are the nutritional energy that food provides.
Proteins are complex amino acids. They are the building blocks for muscle tissue. Proteins are used to repair, regulate and protect the body. There are eight essential amino acids that the body cannot produce and must be consumed in the food we eat.
Carbohydrates are the sugars, starches and fibers found in fruits, vegetables, grains and milk products. They supply energy to the body in the form of glucose, which is the primary energy source for the brain, central nervous system and red blood cells. Fibers do not supply glucose to the body, but promote laxation and lower the risk of certain diseases, such as coronary heart disease and diabetes.
Fiber helps to lower bad cholesterol (LDL), also known as Low-Density Lipoprotein, in the blood. Fiber also slows the absorption of sugar which is beneficial to diabetics. Fiber can aid in digestion and water retention by making loose stools firmer and relieving constipation.
Fats supply the body with energy and essential fatty acids. Fats are a source of antioxidants and numerous bioactive compounds. Fats are the building blocks of cell membranes an important role in numerous biological functions. But too much fat can lead to excess weight and increased risk of heart disease.
· Saturated fats generally come from animal products. Saturated fat solidifies at room temperatures. Saturated fat raises cholesterol levels and increases the risk of coronary heart disease.
· Unsaturated fats allow the body to absorb the fat-soluble vitamins A, D, E, and K, and carotenoids.
o Monounsaturated fats may also raise HDL, or good cholesterol, levels.
o Polyunsaturated fats may decrease the risk of coronary heart disease, lower blood pressure and protect the heart from arrhythmia.
§ Linoleic acid (omega-6 polyunsaturated fatty acid) is important for the growth of infants, for membrane health and for healthy blood.
· Alpha (a)-Linolenic acid (omega-3 polyunsaturated fatty acid) is involved with neurological development and growth.
Cholesterol helps to build cell membranes, to produce bile acids and to synthesis some hormones.
· Low-density lipoproteins (LDL) are the "bad cholesterol." LDL carries cholesterol from the liver to the tissues that need it. Excess LDL can stick to the walls of the arteries and eventually cause blockages.
· High-density lipoproteins (HDL) are the "good cholesterol." HDL picks up extra LDL circulating in the blood and transports them back to the liver.
Vitamin A helps to make and maintain healthy skin, hair, and mucous membranes. It’s vital to eye help and helps us to see in dim light. Vitamin A is also necessary for proper bone growth, tooth development, and reproduction.
Vitamin C helps to synthesis collagen which is an important a protein that gives structure to bones, cartilage, muscle, and blood vessels. It also helps to maintain capillaries, bones, and teeth, aids in the absorption of iron. Vitamin C also acts as a protective antioxidant preventing the degradation of substances in the body, and as a detoxifier reducing the toxicity of medications and chemicals.
Vitamin E is an antioxidant, that helps protect the body’s immune system. It’s helpful promoting healthy cells, and killing harmful cells in your body. Vitamin E promotes health skin and hair growth and protects skin from ultraviolet rays.
Thiamin is a B vitamin. It helps the body to release energy from carbohydrates. Thiamin plays a vital role in the normal function of the nervous system and the breakdown of whole grains into refined grains.
Niacin is a B vitamin that helps to prevent pellagra and lower cholesterol.
Folate is a B vitamin that aids in the formation of red blood cells and building genetic material in every cell of the body. It also helps to prevent birth defects.
Vitamin B-6 helps to build proteins and aids in the breakdown of fat for energy.
Vitamin B-12 aids in forming red blood cells, in building genetic material and helps the nervous system function and metabolize protein and fat.
Calcium is a mineral the body uses for building bones and teeth; and it helps to maintaining bone strength. Calcium is also used in muscle contraction, blood clotting, maintenance of cell membranes, regulation of heart rhythm, fluids and ions, such as sodium and potassium.Phosphorus is a mineral that helps the body build strong bones and teeth. It’s also involved in the release of energy from fat, protein, and carbohydrates during metabolism, and in the formation of genetic material, cell membranes, and many enzymes.
Magnesium is a mineral that the body uses to build bones, make proteins, release energy stored in muscles, and regulate body temperature.
Iron is a mineral that functions primarily as a carrier of oxygen in the body, both as a part of hemoglobin in the blood and myoglobin in the muscles.
Zinc is a mineral that plays a role in the formation of protein. It also assists in wound healing, blood formation, and general growth and maintenance of all tissues; and is involved in most metabolic processes.
Selenium is a mineral that plays a role in cellular metabolism. It acts as an antioxidant to protect the cell membrane from oxidative damage and helps regulate the thyroid hormone.
Potassium is a mineral that helps in muscle contraction and in maintaining fluid balance in cells. It‘s also important in sending nerve impulses and releasing energy from protein, fat and carbohydrates during metabolism. Potassium may also help to decrease the risk of kidney stones and bone loss.
Sodium is a mineral that plays an essential role in regulating fluids and blood pressure. Sodium helps the body to retain water. (Center for Nutrition Policy and Promotion, 2010).
