Saturated fats
dairy products, pizza
trans fats
pastries, margarines
polyunsaturated fats
salmons, nuts, oils
monounsaturated fats
olives, oils, avocado, nuts
85% of bodys cholesterol is produced in
liver
function of cholesterol
- production of Vit D
- production of bile
- production of certain hormones
Low- density lipoproteins (LDL)
- considered ‘bad’ cholesterol and has links to elevated blood cholesterol levels and plaque build-up along artery walls
High-density lipoproteins(HPL)
- ‘good’ cholesterol
- transports cholesterol to the liver to be recycled
- linked to reducing plaque build up along artery walls
carbohydrates
- naturally from plants and exists as sugars and starch
- body will convert carbs into glucose for the production of ATP
Complex carb
starch
- found in some vegetables and grains
simple carb
sugars
- found in fruits, honey, milk and sugarcane
Vitamins
- serve as coenzymes
- most vitamins are ingested in foods and supplements
Vitamins produced in the body
- Vitamin D is synthesised in body
- small amounts of vit B&K are produced by bacteria present in large intestines
Vitamin A
- eyesight and healthy immune system
Vitamin C
- boosts immune system
- absorption of iron
Vitamin B9
- healthy nervous system
- RBC formation
Vitamin B12
- formation of red blood cells
- myelin around nerve axons
Vitamin D
- absorption of calcium
Vitamin K
- blood clotting
Iron
- RBC formation
Calcium
- strong bones and teeth
Iodine
- thyroid hormone production
- brain function
zinc
- boosts immunity
Pregnancy- constipation
- the digestive tract slows causing stools to be firmer due to water absorption
