|Builds new cells|
|Repair damaged cells.|
|Source of energy for body cells|
Carbohydrates are made up of carbon, hydrogen and oxygen. Carbon, hydrogen and oxygen bond to form a monosaccharide. If a carbohydrate is made of many monosaccharides it is called a complex carbohydrate, if it is only made up of one monosaccharide it is called a simple sugar. Complex carbohydrates include "starchy" foods such as bread, potatoes, rice, cereal, pasta and legumes. Simple sugars include fruit, juices, syrup, honey, candy and soft drinks. All carbohydrates provide our bodies with the food (sugar) needed for cellular respiration. Our bodies convert this food into energy in the form of ATP molecules.
Vitamins help prevent diseases and act as catalysts for reactions that occur in the body. There are two types of vitamins: fat-soluble vitamins and water-soluble vitamins. Fat-soluble vitamins (A, D, E, K) are found in fats and oils and stored in the liver. Main sources of fat-soluble vitamins include fish and plant oils. Water-soluble vitamins (C, Biotin, Folic Acid, Pantothenic Acid and B complex vitamins) are found in fish, vegetables, fruit, meat, eggs, milk, oysters and fortified breakfast cereals.
Minerals help the body grow, develop, regulate pH, control water balance, and help enzymes and hormones work. We need some minerals such as calcium, phosphorous, potassium, sodium and iron more than others (zinc, iodine, fluoride, selenium and chloride). Major sources of minerals include: dairy products, fish, vegetables, whole grains, nuts, fruits, meat, eggs and cereals.