They also are believed to offer protection against

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They also are believed to offer protection against certain cancers, like breast cancer and colon cancer. Sources of monounsaturated fats include olive oil, rape seed oil (canola), avocado, peanut oil, nuts, seeds.
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Cholesterol The body (liver) makes 95% of its cholesterol. Cholesterol is a part of every cell. Cholesterol is found strictly in animal products (since only animals have livers). Diets high in saturated fats can
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Trans Fatty Acids A type of fat that is produced through hydrogenation (oil is bombarded with hydrogen atoms). Found in processed foods like cookies, crackers, peanut butter, chips, etc. Trans fats raise LDL cholesterol and lower HDL cholesterol, which increases risk for heart disease. The Food and Drug Administration (FDA) now requires trans fats to be on food
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Vitamins: Small but Potent Vitamins are organic substances that the body needs in small amounts. Among other things, vitamins: Serve as catalysts for releasing energy from carbohydrates, proteins, and fats Help with blood clotting Aid in growth and development Maintain the immune system Maintain the nervous system
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Vitamins: Small but Potent The body needs at least 11 specific vitamins: A, C, D, E, K, the B-complex vitamins—thiamine (B1), riboflavin (B2), niacin, B6, folic acid, and B12, biotin, and pantothenic acid. Choline, another B-vitamin is not essential for health. There are two types of vitamins: fat-soluble and water-soluble.
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Vitamins: Small but Potent Fat-soluble Vitamins: A,D, E, K In general, absorbed into the lymph Travel in blood in association with protein carriers Stored in the liver or with other lipids in fatty tissues; some can build up to toxic concentrations Found in fats and oils of foods Require bile for absorption Stored in liver and fatty tissues until the body
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Vitamins: Small but Potent Water-soluble Vitamins: Vitamin C & B Vitamins Cooking and washing with water leaches them out of food Easily absorbed Excess easily excreted in urine Some can remain in lean tissues for 1+ months Cannot get toxic amounts from foods, but may
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Minerals: Need for Balance Minerals are naturally occurring inorganic substances that are needed in the body in small amounts. Minerals are important for functions such as building strong bones and teeth, transmitting nerve impulses, helping metabolic processes, making hormones, and maintaining a normal heart beat. The body needs 20 essential minerals. We need more than 100 mg/day of each of the macronutrients, but less than 100 mg/d of the trace
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The Major Minerals Calcium Chloride Magnesium Phosphorus Potassium Sodium Sulfate
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Trace Minerals Chromium Cobalt Fluoride Iodine Iron Magnesium Molybdenum Nickel Selenium Silicon Tin Vanadium Zinc
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Acknowledgements Materials adapted from lectures by Dr. Delores C.S. James Permission granted Photos purchased from clipart.com. Permission granted
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