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sugars, and
cellulose and related material (or "roughage"). The prime function of
the carbohydrates is to provide energy for the body; they also serve as
efficient sources of glucose, which the body requires for brain
functioning, utilization of foods, and maintenance of body temperature.
Roughage includes the stiff structural materials of vegetables, fruits,
and cereal products. |
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fats
Fats are composed of glycerol and fatty acids and, like carbohydrates,
contain carbon, hydrogen, and oxygen atoms. There are two types of fatty
acids: saturated and unsaturated. Unsaturated fatty acids are found in
fish oils and vegetable oils—coconut oil and palm oil are the only
saturated vegetable oils. Most saturated fats are animal fats, and are
solid, such as lard and butter. Margarine is saturated by the process of
hydrogenation which forces hydrogen gas through vegetable oil. Fats
provide the most concentrated form of energy: in other words, when they
are burned in the body, they supply more than twice the number of
calories per gram available from carbohydrates. They are also high in
cholesterol. Hence the need to control fat intake where obesity and
cholesterol levels present a health problem. Heart disease has been
linked to the consumption of hydrogenated fats. However, fats are a
necessary part of any well-balanced diet. They provide insulation, build
cells, and facilitate metabolism. Unsaturated fatty acids are essential
for healthy skin, circulation, bone, brain, and nerves. |
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Most fatty acids
can be synthesized by the body, with the exception of three, the
essential fatty acids (EFAs): linoleic acid, linolenic acid, and
arachidonic acid. These have to be supplied from food; vegetable oils,
particularly if they are unrefined and cold pressed, are the best
sources of EFAs. Sunflower and safflower oils are among the richest
sources, containing up to 90%. EFAs are vital for the maintenance of
good health. Among their many uses, they help to prevent
atheroschlerosis (coronary heart disease) and the formation of blood
clots in arteries, and they regulate such diverse reactions as stomach
secretions, hormone release, and pancreatic function. |
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Information and
pictures on the way the human body works. There are pages on different
cell functions and the importance of free radicals. Each page is
accompanied by a picture and a brief explanation. It is a commercially
sponsored site, but there is a lot of good and free biological
information here. |
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vitamins
These are organic substances which are used by the body in very small
amounts but are vital for normal body chemistry. They are all obtained
from food, but vitamin D is also produced by the action of daylight on
the skin, and vitamin K is produced by microorganisms in the bowel. An
insufficient intake of one or more vitamins can result in a wide range
of deficiency diseases. For instance, vitamin A, which can be found in
eggs, milk, dairy products, fish liver oil, and animal liver, helps to
maintain the cells lining the respiratory system and the mucous
membranes of the eyes, ear, nose throat, and bladder; it helps to fight
colds and a deficiency of the vitamin can lead to respiratory
infections. |
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Some sixteen
different B vitamins have been isolated, and as they usually occur
together, they are known as vitamin B complex. They can be found in
vegetables and animal foods, such as organ meats (particularly liver),
wholewheat bread, yeast extract, and brown rice, and are vital for
converting carbohydrates to glucose and food into energy. When B
vitamins are lacking in the body, carbohydrates are not fully utilized
and this can result in stress, nervousness, constipation, fatigue, and
indigestion. Most of the complex are concerned with various processes in
the liver, eyes, skin, and hair, and have a wide range of effects from
alleviating stress to preventing atherosclerosis. |
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Vitamin C
(ascorbic acid) is a very unstable, water-soluble vitamin, which is
easily lost in food preparation—not only in cooking, but also in
peeling, stoning, and soaking fruits and vegetables. Among its best
natural sources are citrus fruits, peppers, broccoli, tomatoes, cabbage,
green leafy vegetables, and potatoes. Vitamin C has many functions in
the body, among the best known of which are the prevention of scurvy, a
skin condition, and fighting the symptoms of the common cold. In
addition, it helps to form collagen (a subskin "cement"), increases
immune responses to infectious diseases, and has been found to lower the
risk of cancers of the mouth, esophagus, lung, stomach, colon, cervix,
and breast. It has also been shown by several studies to lower
cholesterol levels. Human beings are one of very few mammals that cannot
synthesize vitamin C, and a regular daily intake from a food source is
necessary. |
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Vitamin D is a
fat-soluble vitamin which is supplied from both food, especially milk
and dairy foods, and exposure to the sun. It is stored mainly in the
liver, but also in smaller quantities in the skin, brain, and bones.
Vitamin D promotes absorption of calcium and phosphorus which are both
vital for strong teeth and bones, and for the prevention of rickets in
children. It also helps to maintain a healthy nervous system, normal
heartbeat, and efficient blood clotting. Since vitamin D is scarce in
vegetables, people who do not drink milk may need to supplement their
diet with cod liver oil and fish such as sardines, herring, salmon, and |
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