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Vitamins Hiranur Martha A Monika G Emka K Marilia T

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Proteins Ema J Harris K Baharsu Elena P Stamatis S Chrysoula D

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by Aspasia P, Antonis L, Hatice, Panagiotis K, Lucia Z, George D

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First of all the food items that contain carbohydrates are fruits, cereals, bread, pasta, rice and even salads. we have to prefer simple carbohydrates than complex ones (e.g fast food) and even better to be home made

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Minerals are naturally occurring, inorganic solids with a specific chemical composition and structure. They are essential for various biological functions and are found in rocks, soil, and water. Examples include quartz, calcite, and iron ore. Minerals are vital for health, contributing to bone strength, nerve function, and other body processes.

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Vitamins are organic compounds essential for various bodily functions. They help with immune support, energy production, and cell repair. There are 13 key vitamins, including Vitamin A, C, D, E, and the B vitamins. Each vitamin has a specific role, like Vitamin D supporting bone health and Vitamin C boosting immunity. They're typically obtained through a balanced diet.

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Carbohydrates are one of the main nutrients your body needs to function properly, alongside proteins and fats. They are primarily an energy source, providing fuel for your brain, muscles, and organs. Here's a breakdown of what carbs are and how they work:

What Are Carbohydrates?

Carbohydrates are organic compounds made up of carbon, hydrogen, and oxygen. They are found in a variety of foods, especially in fruits, vegetables, grains, and dairy products. Carbs can be classified into simple and complex categories.

Types of Carbohydrates:

1. Simple Carbohydrates (Sugars):

- These are quickly digested and absorbed by the body.

- Examples include glucose (blood sugar), fructose (found in fruit), and sucrose (table sugar).

- Simple carbs can be naturally occurring (in fruits and milk) or added to processed foods (like candies and sodas).

2. Complex Carbohydrates:

- These are made up of long chains of sugar molecules and take longer to break down.

- Complex carbs are generally healthier since they often come with fiber, vitamins, and minerals.

- Sources include whole grains (like oats, brown rice), legumes (beans, lentils), and starchy vegetables (potatoes, corn).

3. Fiber:

- Although fiber is technically a type of carbohydrate, your body doesn’t break it down for energy.

- Fiber plays a crucial role in digestive health, helps maintain blood sugar levels, and keeps you feeling full longer.

- Fiber is found in plant-based foods like fruits, vegetables, legumes, and whole grains.

How Carbs Are Used by the Body:

- Energy Source: Carbs are the body's primary energy source. When you eat carbs, your digestive system breaks them down into glucose, which is used for energy. The brain, in particular, relies heavily on glucose.

- Storage: Any extra glucose that's not used immediately for energy is stored as glycogen in the liver and muscles. Glycogen acts as a backup energy reserve for when your body needs it.

### Benefits of Carbohydrates:

- Energy: They provide a quick and efficient energy source for physical activities and mental tasks.

- Fiber: Helps with digestion, maintains healthy cholesterol levels, and supports weight management.

- Blood Sugar Regulation: Certain carbs, especially complex carbs, have a more gradual effect on blood sugar, which helps prevent energy crashes.

Carbs and Health:

- Not all carbs are created equal. It's best to prioritize whole, unprocessed carbohydrates, such as fruits, vegetables, whole grains, and legumes, over refined carbs like white bread, pastries, and sugary drinks.

- Refined carbs can lead to weight gain, insulin resistance, and higher risk of diseases like type 2 diabetes if consumed in excess.

Recommended Intake:

- The general recommendation is that 45–65% of your total daily calories should come from carbohydrates.

- The quality of carbs matters more than the quantity. Focus on nutrient-dense carbs that provide fiber, vitamins, and minerals.

Carbs and Weight Loss:

- Many popular diets promote cutting carbs to lose weight, but the focus should be on reducing refined carbs rather than eliminating carbs entirely. Whole grains and fiber-rich foods are essential for overall health.

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Proteins are essential molecules made of amino acids, with various functions:

Structural support (collagen, keratin)

Enzymes (catalyze chemical reactions)

Transport (hemoglobin carries oxygen)

Hormones (insulin regulates blood sugar)

Immune defense (antibodies fight infections)

Muscle function (actin, myosin)

Sources: Animal (meat, eggs, dairy) and Plant (beans, nuts, quinoa).

Daily needs vary, but the general guideline is 0.8g per kg of body weight.

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Fats are essential nutrients that provide energy, support cell function, and help absorb vitamins.

Types of Fats

Unsaturated Fats (healthy) – Found in olive oil, nuts, and fish.

Saturated Fats (moderation needed) – Found in butter, meat, and dairy.

Trans Fats (unhealthy) – Found in processed foods, increase heart disease risk.

Functions of Fats

Provide long-term energy.

Protect organs and insulate the body.

Help absorb vitamins A, D, E, and K.

Balance is key—focus on healthy fats and limit trans and excess saturated fats for overall health.

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Water is essential for life, making up about 60% of the human body. It plays a vital role in:

Hydration – Maintains body temperature and fluid balance.

Nutrient Transport – Helps carry oxygen and nutrients to cells.

Digestion – Aids in breaking down food and absorbing nutrients.

Detoxification – Removes waste through urine and sweat.

Joint and Organ Protection – Lubricates joints and cushions organs.

Daily Water Intake

General guideline: 2–3 liters per day, depending on activity and climate.

Sources: Water, fruits, vegetables, and other beverages.

Staying hydrated is crucial for overall health and body function.

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Why Are Carbohydrates Important for Our Bodies? | Britannica

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Monosaccharides play an important role in energy transfer.

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Carbohydrates are probably the most abundant and widespread organic substances in nature and are essential constituents of all living things.

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Carbohydrates are organic compounds abundant in nature, serving as structural and functional components of cells.

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Monosaccharides

Monosaccharides are single units of sugar. Examples include:

glucose, the body’s main source of energy

galactose, which is most readily available in milk and dairy products

fructose, which mostly occurs in fruits and vegetables

Disaccharides

Disaccharides are two sugar molecules joined together. Examples include:

lactose, found in milk, which is made up of glucose and galactose

sucrose, or table sugar, which is made up of glucose and fructose

Polysaccharides

Polysaccharides are chains of many sugars. They can consist of hundreds or thousands of monosaccharides. When describing a carb that contains 3–10 monosaccharides, health experts may refer to it as an oligosaccharide. Polysaccharides act as food stores for plants and animals. Examples include:

glycogen, which stores energy in the liver and muscles

starches, which are abundant in potatoes, rice, and wheat

cellulose, one of the main structural components of plants

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Insulin and glucagon | Chemical Processes | MCAT | Khan Academy

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On this page, we'll get acquainted with the chemical structure of different types of carbohydrates and learn where we find them in foods.

First, all carbohydrates are made up of the same chemical elements:

carbon (that's the "carbo-" part)

hydrogen and oxygen, in about a two-to-one proportion, just like in H2O (that's the "-hydrate" part)

For this reason, you may see carbohydrates abbreviated as "CHO" in our class.

Carbohydrates can be divided into two main types: simple and complex. Simple carbohydrates are made up of just one or two sugar units, whereas complex carbohydrates are made up of many sugar units. We'll look at each of these in turn. This figure gives you an overview of the types of carbohydrates that we'll cover.

Fig. 2.1. Carbohydrates can be divided into two main types: simple (including monosaccharides and disaccharides) and complex.

Simple carbohydrates are sometimes called "sugars" or "simple sugars." There are 2 types of simple carbohydrates: monosaccharides and disaccharides.

Monosaccharides contain just one sugar unit, so they're the smallest of the carbohydrates. (The prefix "mono-" means "one.") The small size of monosaccharides gives them a special role in digestion and metabolism. Food carbohydrates have to be broken down to monosaccharides before they can be absorbed in the gastrointestinal tract, and they also circulate in blood in monosaccharide form.

There are 3 monosaccharides:

Note that all three have the same chemical formula (C6H12O6); the atoms are just arranged a bit differently.

Here's the chemical structure of glucose:

In this class, we'll sometimes use a simpler green hexagon to represent glucose:

You're already familiar with glucose, because it's the main product of photosynthesis. Plants make glucose as a way of storing the sun's energy in a form that it can use for growth and reproduction.

In humans, glucose is one of the most important nutrients for fueling the body. It's especially important for the brain and nervous system, which aren't very good at using other fuel sources. Muscles, on the other hand, can use fat as an energy source. (In practice, your muscles are usually using some combination of fat and glucose for energy, which we'll learn more about later.)

Food sources of glucose: Glucose is found in fruits and vegetables, as well as honey, corn syrup, and high fructose corn syrup. (All plants make glucose, but much of the glucose is used to make starch, fiber, and other nutrients. The foods listed here have glucose in its monosaccharide form.)

Here's the chemical structure of fructose:

In this class, we'll sometimes use a simpler purple pentagon to represent fructose:

Fructose is special because it is the sweetest carbohydrate. Plants make a lot of fructose as a way of attracting insects and animals, which help plants to reproduce. For example, plants make nectar, which is high in fructose and very sweet, to attract insects that will pollinate it. Plants also put fructose into fruit to make it tastier. Animals eat the fruit, wander away, and later poop out the seeds from the fruit, thereby sowing the seeds of the next generation. Animal gets a meal, and the plant gets to reproduce: win-win!

Fig. 2.2. Fructose in nature: A bee collects sweet nectar from a flower, in the process spreading pollen from flower to flower and helping plants to reproduce. Bees use nectar to make honey, which humans harvest for use as a sweetener. (Honey contains a mix of sucrose, fructose, and glucose). A kiwi is sweetened in part by fructose. Animals enjoy the sweet fruit and then later poop out the seeds, sowing them for a new generation of kiwi trees.

Food sources of fructose: Fruits, vegetables, honey, high fructose corn syrup

Here is the chemical structure of galactose:

In this class, we'll sometimes use a blue hexagon to represent galactose:

Food sources of galactose: Galactose is found in milk (and dairy products made from milk), but it's almost always linked to glucose to form a disaccharide (more on that in a minute). We rarely find it in our food supply in monosaccharide form.

The second type of simple carbohydrates is disaccharides. They contain two sugar units bonded together.

There are 3 disaccharides:

Maltose is made of two glucose molecules bonded together. It doesn't occur naturally in any appreciable amount in foods, with one exception: sprouted grains. Grains contain a lot of starch, which is made of long chains of glucose (more on this in a minute), and when the seed of a grain starts to sprout, it begins to break down that starch, creating maltose. If bread is made from those sprouted grains, that bread will have some maltose. Sprouted grain bread is usually a little heavier and sweeter than bread made from regular flour.

Maltose also plays a role in the production of beer and liquor, because this process involves the fermentation of grains or other carbohydrate sources. Maltose is formed during the breakdown of those carbohydrates, but there is very little remaining once the fermentation process is complete.

You can taste the sweetness of maltose if you hold a starchy food in your mouth for a minute or so. Try this with a simple food like a soda cracker. Starch is not sweet, but as the starch in the cracker begins to break down with the action of salivary amylase, maltose will form, and you'll taste the sweetness!

Sucrose is made of a glucose molecule bonded to a fructose molecule . It's made by plants for the same reason as fructose -- to attract animals to eat it and thereby spread the seeds.

Sucrose is naturally-occurring in fruits and vegetables. (Most fruits and vegetables contain a mixture of glucose, fructose, and sucrose.) But humans have also figured out how to concentrate the sucrose in plants (usually sugar cane or sugar beets) to make refined table sugar. We also find sucrose in maple syrup and honey.

The sucrose found in sweet potato is chemically identical to the sucrose found in table sugar. Likewise, the fructose found in a fig is chemically identical to the fructose found in high fructose corn syrup. As we'll discuss more later, what's different is the package the sugars come in. When you eat a sweet potato or a fig, you also get lots of fiber, vitamins, and minerals in that package, whereas sugar and high fructose corn syrup only provide sugar, nothing else. It's not a bad thing to eat sugar. After all, it's a vital fuel for our brain and nervous system. But paying attention to the package it comes in can help us make good overall choices for health.

Lactose is made of a glucose molecule bonded to a galactose molecule . It is sometimes called "milk sugar" as it is found in dairy products like milk, yogurt, and cheese. These are the only animal foods that have significant amounts of carbohydrate. Most of our carbohydrates come from plant foods.

Complex carbohydrates

Complex carbohydrates are also called polysaccharides, because they contain many sugars. (The prefix "poly-" means "many.") There are 3 main polysaccharides:

All three of these polysaccharides are made up of many glucose molecules bonded together, but they differ in their structure and the type of bonds.

1 - Starch

Starch is made up of long chains of glucose. If these chains are straight, they're called amylose; if they're branched, they're called amylopectin.

Here is an amylose segment containing 3 glucose units.

The next figure shows an amylopectin segment containing 4 glucose units. The chemical structure is represented differently, but can you spot the place where it branches?

Using our green hexagon to represent glucose, you can picture starch as something like this:

Humans have digestive enzymes to break down both types of starch, which we'll discuss on the next page.

Starch is the storage form of carbohydrate in plants. Plants make starch in order to store glucose. For example, starch is in seeds to give the seedling energy to sprout, and we eat those seeds in the form of grains, legumes (soybeans, lentils, pinto and kidney beans, for example), nuts, and seeds. Starch is also stored in roots and tubers to provide stored energy for the plant to grow and reproduce, and we eat these in the form of potatoes, sweet potatoes, carrots, beets, and turnips.

When we eat plant foods with starch, we can break it down into glucose to provide fuel for our body's cells. In addition, starch from whole plant foods comes packaged with other valuable nutrients. We also find refined starch - such as corn starch - as an ingredient in many processed foods, because it serves as a good thickener.

Glycogen is structurally similar to amylopectin, but it's the storage form of carbohydrate in animals, humans included. It's made up of highly branched chains of glucose, and it's stored in the liver and skeletal muscle. The branched structure of glycogen makes it easier to break down quickly to release glucose to serve as fuel when needed on short notice.

Liver glycogen is broken down to glucose, which is released into the bloodstream and can be used by cells around the body. Muscle glycogen provides energy only for muscle, to fuel activity. That can come in handy if you're being chased by a lion, or sprinting to make your bus!

Even though glycogen is stored in the liver and muscles of animals, we don't find it in meat, because it's broken down soon after slaughter. Thus, glycogen is not found in our food. Instead, we have to make it in our liver and muscle from glucose.

Here's a beautiful depiction of glycogen.

Fig. 2.3 - Glycogen is made from long, branching chains of glucose, radiating around a central protein.

Fiber includes carbohydrates and other structural substances in plants that are indigestible to human enzymes. Fiber is made by plants to provide protection and structural support. Think about thick stems that help a plant stand upright, tough seed husks, and fruit skin that protect what's growing inside. These are full of fiber.

Fig. 2.4 - Examples of food plants high in fiber, including wheat, broccoli, and apples.

In our food, we find fiber in whole plant foods like whole grains, seeds, nuts, fruits, vegetables, and legumes.

One of the most common types of fiber is cellulose, the main component in plant cell walls. The chemical structure of cellulose is shown in the figure below, with our simplified depiction next to it. You can see that cellulose has long chains of glucose, similar to starch, but they're stacked up, and there are hydrogen bonds linking the stacks.

When we eat fiber, it passes through the small intestine intact, because we don't have digestive enzymes to break it down. Then, in the large intestine, our friendly microbiota -- the bacteria that live in our colons -- go to work on the fiber. Some fiber can be fermented by those bacteria. We'll discuss fiber more later in the unit.

References

1. Levin, R.J. Carbohydrates. In: Modern Nutrition in Health and Disease, 9th Ed., Baltimore, MD, Lippincott Williams and Wilkins, 1999

2. US Department of Agriculture (USDA), Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Legacy. Version Current: April 2018. Internet: http://www.ars.usda.gov/nutrientdata

Image Credits

1. Fig. 2.1 - Types of carbohydrates diagram by Alice Callahan made with Microsoft SmartArt, CC BY-SA 4.0

2. Chemical structures of glucose, fructose, galactose, amylose, amylopectin are public domain, accessed from Wikipedia

1. Simple carbohydrate diagrams (with hexagons, pentagon) by Alice Callahan, CC BY-SA 4.0

2. Fig. 2.2 - Flower with bee image by pontla, https://flic.kr/p/25uiqgH; Honey image by sunny mama, https://flic.kr/p/rx1Vam; Kiwi image by ereta ekarafi, https://flic.kr/p/9ENG11, all CC BY-NC-ND 2.0

3. Fig. 2.3 - Glycogen image by Häggström, Mikael (2014). " Medical gallery of Mikael Häggström 2014". WikiJournal of Medicine 1 (2). DOI: 10.15347/wjm/2014.008. ISSN 2002-4436. Public Domain.

4. Fig. 2.4 - Wheat image by Bernat Caser, https://flic.kr/p/2df9Da; Broccoli image by albedo20, https://flic.kr/p/5hWGB9; Apple - Fiona Shields, https://flic.kr/p/5dUC8m, all CC BY-NC-ND 2.0

5. Chemical structure of cellulose by laghi.l, CC BY-SA 3.0

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On this page, we'll get acquainted with the chemical structure of different types of carbohydrates and learn where we find them in foods. First, all carbohydrates are made up of the same chemical elements: carbon (that's the "carbo-" part) hydrogen and oxygen, in about a two-to-one proportion, just like in H2O (that's the "-hydrate" part) For this reason, you may see carbohydrates abbreviated as "CHO" in our class.

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Proteins are large, complex molecules that play many critical roles in the body. They work in cells and they are components of the structure, function and regulation of the body tissues and organs.

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Proteins are made up of hundreds even thousands of smaller parts the amino acids, which are connected in long chains. There are 20 different types of amino acids that can be combined to make a protein.

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What are proteins and what do they do?: MedlinePlus Genetics

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Proteins are complex molecules and do most of the work in cells. They are important to the structure, function, and regulation of the body.

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Found this for one type of proteins: Antibodies are defense proteins produced by B-cells in response to harmful pathogens. Each B-cell is designed to recognize a specific antigen using antibodies on its surface. When a match is found, the B-cell replicates into plasma cells, which release large amounts of antibodies. These antibodies bind to antigens, marking pathogens for destruction by macrophages.

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Interesting facts in this site https://pressbooks-dev.oer.hawaii.edu/humannutrition/chapter/protein-digestion-and-absorption/

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Protein is essential to building muscle tissue. Eating enough protein in conjunction with resistance training is shown to increase muscle mass and strength.

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There are three main types of carbohydrates:

1. Sugars – simple carbohydrates (e.g., glucose, fructose, sucrose)

2. Starches – complex carbohydrates made of many sugar units (e.g., bread, pasta)

3. Fiber – complex carbohydrates that the body cannot digest (e.g., vegetables, whole grains)

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Proteins are essential nutrients that help build and repair body tissues, support immune function, and provide energy. They are made up of amino acids and are found in foods like meat, fish, eggs, dairy, beans, and nuts.

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These are the essential vitamins:

1. Vitamin A

Function: Supports vision, skin health, and immune function.

Sources: Carrots, sweet potatoes, spinach, liver, eggs.

2. Vitamin B group (8 types total)

Function: Help with energy, brain function, and cell metabolism.

Types and examples:

B1 (Thiamine): Whole grains, legumes.

B2 (Riboflavin): Milk, eggs.

B3 (Niacin): Meat, peanuts.

B5 (Pantothenic acid): Avocados, chicken.

B6 (Pyridoxine): Bananas, fish.

B7 (Biotin): Nuts, eggs.

B9 (Folate): Leafy greens, beans.

B12 (Cobalamin): Meat, dairy (important for vegans to supplement).

3. Vitamin C

Function: Boosts immunity, helps absorb iron, antioxidant.

Sources: Citrus fruits, strawberries, bell peppers.

4. Vitamin D

Function: Bone health, immune function.

Sources: Sunlight, fatty fish, fortified foods.

5. Vitamin E

Function: Antioxidant, protects cells.

Sources: Nuts, seeds, vegetable oils.

6. Vitamin K

Function: Blood clotting, bone health.

Sources: Leafy greens (kale, spinach), broccoli.

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Proteins are essential molecules made up of smaller units called amino acids. They play a crucial role in building and repairing tissues, producing enzymes and hormones, and supporting immune function. Found in foods like meat, eggs, dairy, and legumes, proteins are vital for overall growth and health.

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Minerals are naturally made substances that form in the Earth. They aren’t living and usually appear as crystals or solid materials with a set chemical makeup. You can find them in places like rocks, dirt, and water. Some well-known minerals include salt, quartz, and iron ore. They help our bodies in many ways, such as keeping our bones strong and helping our nerves work properly.

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Fats are substances with fatty acids as their basic structural components (carbon, oxygen, and carboxyl group). They can be classified into simple and complex lipids.

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About the types of the lipids:

Simple lipids are esters of fatty acids with various alcohols. They include fats, which are esters of glycerol with fatty acids, and waxes, which are esters of high molecular weight alcohols with fatty acids.

Complex lipids are esters of fatty acids that include additional groups besides the alcohol and fatty acid. They are classified into: phospholipids (contain phosphoric acid), glycolipids (contain carbohydrates), and lipoproteins (contain proteins).

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Role:

•a source and storage of energy, 9 kcal/g

•Fundamental structural component of biological membranes

•Carriers of fat-soluble vitamins (Vitamins A, D, E, K)

•a key component in functions such as signal transmission and virus binding

•Protective for various sensitive organs

•Enhancing the taste

•Creating a feeling of satiety

•Supportive to better intestinal function

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There are saturated fats, unsaturated fats, polysaturated and essentials

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For the saturated fats,

they are characterized as fatty acids with no double bonds between the carbon atoms that make up their molecule.

•Characteristics: Solid at room temperature.

•Sources: Butter, cheese, red meat.

•They are mainly found in animal products. High intake increases LDL cholesterol levels and the risk of developing type 2 diabetes and coronary heart disease.

•Their intake should be less than 10% of the total daily energy intake.

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we ll have different slides for monosaturated and polysaturated fats

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Information for both

They are characterized as fatty acids with one (monounsaturated) or more (polyunsaturated) double bonds between the carbon atoms in their molecule. They have antioxidant properties.

•Characteristics: Liquid at room temperature.

•Sources: Olive oil, avocados, nuts, seeds, fatty fish.

•They are a key component of the Mediterranean diet. They lower LDL cholesterol levels and reduce the risk of cardiovascular diseases. They also help regulate blood sugar levels in people with diabetes.

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The polyansaturated fats are divided into omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid) fatty acids.

•The human body cannot synthesize them, so they must be obtained through the diet.

•They help reduce blood triglyceride levels, blood pressure, clotting time and the overall risk of developing cardiovascular diseases.

•Omega-3 fatty acids are found in walnuts and almonds, flaxseeds, soy, and fatty fish (e.g., salmon, sardines).
Omega-6 fatty acids are mainly found in vegetable margarines and plant-based oils (e.g., corn oil, sunflower oil).

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Digestion in the small intestine:

•Bile from the liver emulsifies fat.

•Pancreatic lipase breaks triglycerides into   monoglycerides and free fatty acids.

•Absorbed into intestinal cells and reassembled   into triglycerides.

•Transported via chylomicrons into the   lymphatic system.

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1. Energy Source

Fats provide 9 kcal per gram, making them the most energy-dense macronutrient.

They are vital for long-term energy needs and endurance.

2. Absorption of Fat-Soluble Vitamins

Necessary for the absorption of Vitamins A, D, E, and K, which are essential for vision, bone health, antioxidant protection, and blood clotting.

3. Brain Function

Omega-3 fatty acids (like DHA) are crucial for brain development, cognitive function, and mental health.

They support memory, mood, and overall neurological performance.

4. Hormone Production

Fats are involved in the synthesis of steroid hormones (e.g., estrogen, testosterone, cortisol).

They also support prostaglandin production, which helps regulate inflammation, blood flow, and immunity.

5. Cell Structure and Membrane Integrity

Fats, especially phospholipids, are integral parts of cell membranes, helping control what enters and leaves the cell.

They maintain membrane fluidity and function.

6. Inflammation Control

Essential fatty acids (especially omega-3s) help regulate inflammatory responses and reduce chronic inflammation.

7. Protection of Organs

Fat surrounds and cushions vital organs (e.g., kidneys, heart), protecting them from mechanical shock.

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•They are essential nutrients that the body cannot synthesize in sufficient quantities.

•Must be obtained from food or supplements.

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Examples of sources

- Vitamin A: Carrots, sweet potatoes, liver (supports vision, immunity).

- Vitamin C: Citrus fruits, peppers (antioxidant, collagen synthesis).

- Vitamin D: Sunlight, fish, fortified milk (bone health).

- B Vitamins: Meat, legumes, whole grains (energy production, brain function).

- Vitamin K: Leafy greens, broccoli (blood clotting).

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I will try make a table containing more analytical info about vitamins and their sources

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Diggestion---> Fat-soluble vitamins are absorbed with dietary fat in the small intestine. Water-soluble vitamins are absorbed directly into the bloodstream. Absorption may be enhanced or inhibited by other dietary factors (e.g., fat, fiber, alcohol).

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•Support immune function and wound healing.

•Aid in metabolism and energy production.

•Maintain healthy skin, eyes, and bones.

•Reduce risk of chronic diseases (e.g., scurvy, rickets, anemia).

•Act as antioxidants to protect cells from damage.

Monika G, GCD

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lets put the references straight ahead into the presentation

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Minerals are inorganic nutrients essential for health and life. They play vital roles in bone formation, fluid balance, nerve signaling and enzyme function. Unlike vitamins, minerals come from the earth and are not made by living organisms.

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There are lists of essential minerals we must mention

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1. Major (Macrominerals): Needed in larger amounts. Examples: Calcium, Magnesium, Potassium, Sodium, Phosphorus.

2. Trace (Microminerals): Needed in smaller amounts. Examples: Iron, Zinc, Copper, Selenium, Iodine.

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Minerals are absorbed in the small intestine. Some require transport proteins or binding molecules (e.g., iron with vitamin C). Absorption may be affected by age, diet, or inhibitors like phytates and oxalates. Excess minerals are excreted by the kidneys or stored in tissues.

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•Support strong bones and teeth (calcium, phosphorus).

•Maintain fluid balance and blood pressure (sodium, potassium).

•Aid in muscle contractions and nerve function (magnesium, potassium).

•Help form red blood cells and enzymes (iron, zinc, copper).

•Regulate metabolism and hormone production (iodine, selenium).

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Calcium

Sources: Milk, cheese, yogurt, leafy greens, almonds

Uses:

•Builds strong bones and teeth

•Supports muscle contraction

•Aids nerve transmission

Iron

Sources: Red meat, liver, legumes, spinach, fortified cereals
Uses:

•Forms hemoglobin for oxygen transport

•Supports immune and cognitive function

Potassium

Sources: Bananas, potatoes, oranges, beans
Uses:

•Regulates blood pressure and fluid balance

•Helps muscle and nerve function

Magnesium

Sources: Nuts, seeds, whole grains, leafy greens
Uses:

Supports bone health and energy metabolism

Helps with muscle relaxation and nerve function

Phosphorus

Sources: Dairy, meat, fish, nuts
Uses:

Strengthens bones and teeth

Aids in energy production (ATP)

Part of DNA and cell membranes

Zinc

Sources: Meat, seafood, dairy, whole grains
Uses:

Supports immune function and wound healing

Promotes normal growth and development

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Water is a vital, inorganic nutrient essential for all forms of life. It makes up around 60% of the human body and is involved in every bodily function.

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Unlike other nutrients, it contains no calories but is crucial for survival.

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1. Drinking Water: Safe and treated water (tap or bottled).

2. Mineral Water: Naturally contains minerals like calcium, magnesium.

3. Spring Water: Collected from natural springs, often bottled.

4. Distilled Water: Purified by distillation, lacks minerals.

5. Electrolyte Water: Fortified with salts like sodium and potassium.

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•Water is absorbed rapidly in the stomach and small intestine.

•No digestion needed; directly enters the bloodstream.

•Helps dissolve nutrients and transport them to cells.

•Excess water is removed through urine, sweat and breath.

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•Adults should aim for about 2–3 liters (8–12 cups) of water per day.

•Needs vary depending on age, activity level, climate and health.

•Children and teens need less, but should drink regularly throughout the day.

•During exercise, hot weather, or illness, your body needs more fluids.

•A good indicator: light yellow urine = well hydrated.

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How to stay hydrated

•Start your day with a glass of water.

•Carry a reusable water bottle and refill it often.

•Eat water-rich foods like watermelon, cucumber, and oranges.

•Set reminders on your phone to drink water every 2 hours.

•Drink before you feel thirsty—thirst means you’re already slightly dehydrated.

•Prefer water over sugary or caffeinated drinks for hydration.

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Bananas, apples and grapes are great sources of natural sugars and fiber.

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Chicken, eggs, fish and dairy products like yogurt and cheese provide complete proteins with all essential amino acids.

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Beans, lentils, tofu, chickpeas and quinoa are excellent plant-based protein sources.

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Avocados, olive oil, and nuts like almonds or walnuts contain heart-healthy unsaturated fats.

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Butter, cheese and fatty cuts of meat are high in saturated fats and should be eaten in moderation.

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Carrots (vitamin A), oranges (vitamin C) and spinach (vitamin K) are packed with essential vitamins.

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Breakfast cereals and plant-based milks are often fortified with B12, D and other essential vitamins.

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Spinach provides iron and magnesium; dairy is a good source of calcium and pumpkin seeds offer zinc.

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Shellfish provide selenium and iodine, while whole grains contain phosphorus and manganese.

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Besides drinking plain water, watermelon, cucumber, and soup contribute significantly to hydration.

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A meal like grilled salmon with quinoa and steamed broccoli includes protein, carbs, healthy fats, vitamins, minerals and water.

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Natalia X, Vivian T, Sibel, Miriama G, Giorgos R, Aris, Natália H

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Natalia X, Vivian T, Sibel, Miriama G, Giorgos R, Aris, Natália H

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Maria Ch, Eirini O, Šimon H., Nagihan, Alexis M, Katka

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Maria Ch, Eirini O, Šimon H., Nagihan, Alexis M, Katka

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Hiranur, Martha A, Monika G, Emka K,Marilia T, Juliana T

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Hiranur, Martha A, Monika G, Emka K,Marilia T, Juliana T

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Ema J, Harris K, BaharSu, Chrysoulla D, Stamatis S, Elena P

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Ema J, Harris K, BaharSu, Chrysoulla D, Stamatis S, Elena P

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Sofia P, Vanessa K, Stamatis D, Ali Mert, Popi M

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Sofia P, Vanessa K, Stamatis D, Ali Mert, Popi M

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Aspasia P, Panagiotis K, Hatice, George D, Lucia Z, Antonis L

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Aspasia P, Panagiotis K, Hatice, George D, Lucia Z, Antonis L

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Water Natalia X Vivian T Sibel Miriama G Giorgos R Aris Natália H.

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Minerals in food Maria Ch, Eirini O., Šimon H., Nagihan, Alexis M, Katka

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Understanding Fats Nikos S, Sofia P, Vanessa K, Stamatis D, Ali Mert, Popi M