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THE 6 ESSENTIAL NUTRIENTS
The Canada Food Guide displays the four food groups in a rainbow according to the required number of servings. By eating a variety of these foods, humans ensure that they meet their nutrient requirements. There are 6 basic types of nutrients: carbohydrates, lipids, proteins, water, vitamins and minerals.
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.
Lipids are also made up of carbon, hydrogen and oxygen but they contain less oxygen than carbohydrates. Lipids have many important functions in our bodies such as: insulation, lubrication, controlling blood pressure, dissolving fat-soluble vitamins, and storing energy. Sources of lipids include: milk, cheese, oils, butter, margarine, fatty meats, nuts, processed foods, chocolate and commercial baked goods such as cookies and donuts. It is important to note that our bodies readily store excess lipids in our diet as adipose tissue or fat and this can cause atherosclerosis, high blood pressure and heart disease. So, although lipids are essential to good health, we must be mindful not to eat too many high fat and processed foods such as french fries and donuts.
Proteins provide the human body with the amino acids it needs. We need 20 amino acids but can only make 12 of them ourselves so we must consume proteins in order to get the other 8. Major sources of proteins include: fish, meat, poultry, eggs, nuts, beans and lentils. Fish is an excellent choice for protein since it is often low in fat. Proteins have many important roles to play in our bodies such as: enzymes, hormones, antibodies and structural materials in muscle, skin, hair, brain, internal organs, growth and repair of various tissues.
Water is essential for all life. It helps reactions occur in our bodies and is a main ingredient of blood, saliva and digestive fluids. It also serves as a shock absorber for the eyes, joints and spinal cord and helps regulate body temperature. Main sources of water include water itself, soup, milk, juice, fruits and vegetables. A person should consume a minimum of 8 glasses of water or equivalent per day.
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.
FISH AND NUTRITION
There are many benefits to including fish in a diet. Fish is a good source of many nutrients such as protein, lipids (omega-3 fatty acids), minerals (iron, phosphorus, iodine, fluorine, and zinc) and vitamins (B vitamins, vitamins A and D). Further, fish is easy to digest and low in sodium.
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