5) Fat - is essential as an energy store, to insulate the body against rapid heat loss, help produce hormones, cushion vital organs suck as the liver and kidneys, and aid in the absorption of certain vitamins. Fat should represent no more than 30 percent of the diet, but many people eat more. There are two main types of fat: saturated (predominant fat in vegetable oils). Fried and sugary foods that are high in saturated fat should be avoided, as they offer little nutritional value. On the other hand, unsaturated fats, especially the monounsaturated fat in olive oil, may help protect against heart disease.
6) Vitamins - are organic compounds, essential for body growth, function, maintenance and repair. They are categorized into two groups, water soluble and fat soluble. Water soluble vitamins including the B complex group and vitamins C, need to be replenished daily because they are not stored in the bodies tissue. Fat soluble vitamins, including A, D, E, and K, are stored by the body for long-periods of time, and so excessive intake may be harmful, a balanced diet that includes plenty of fresh fruit and vegetables and cereals should provide all the vitamins that the body needs.
7) Minerals - are essential inorganic compounds that aid energy production and body maintenance as well as assisting in the control of body reactions and reflexes. There are three groups; macro minerals, electrolytes (a subgroup of macromineral), and micro, or trace, elements. The macromineral, calcium magnesium, and required n larger amounts. The body needs trace minerals - chromium cooper, fluoride, iodine, iron magnesium and, molybdenum, selenium, sulfur, and zinc - in minuscule amounts. A diet that includes a wide range of animals and plant goods should provide all the minerals essential for health.
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