2.24 identify sources and describe functions of carbohydrate, protein, lipid (fats and oils), vitamins A, C and D, and the mineral ions calcium and iron, water and dietary fibre as components of the diet

Carbohydrate

immediate energy

bananas, brown rice, wholemeal foods and potatoes.

Proteine

Growth; repair

sea food, eggs, pork and soy.

Lipids

long term energy store; insulation; protection

fish, eggs, milk and beef.

Vitamin A

maintaining normal reproduction; good vision; formation and maintenance of healthy skin, teeth and soft tissues of the body; immune function (has anti-oxidant properties).
Milk, cheese, eggs, fatty fish, yellow-orange vegetables and fruits such as carrots, pumpkin, mango, apricots, and other vegetables such as spinach, broccoli.

Vitamin C
aiding absorption of iron and copper; helps fight infection.
Blackcurrants, orange, grapefruit, guava, kiwi fruit, raspberries, sweet peppers (Capsicum), broccoli, sprouts

Vitamin D
Aids absorption of calcium.
Sunlight on skin allows the body to produce Vitamin D. Few foods contain significant amounts however main dietary sources are fortified margarine, salmon, herring, mackerel, and eggs.

Calcium
development and maintenance of bones and teeth; good functioning muscles and nerves; heart function
Milk, cheese, yoghurt, bony fish, legumes, fortified soy beverages and fortified breakfast cereals.

Iron
Haemoglobin in red blood cells (important for transport of oxygen to tissues); component of myoglobin (muscle protein).
Red meats – beef, lamb, veal, pork, fish, chicken and wholegrain cereals

Dietary fibre

Keeping the bowels functioning well; reduces the risk of bowl cancer

Cereals, bread, rice, beans and nuts.

Water

Chemical reactions in cells need water; respiration

water.

Some information (© Commonwealth of Australia 2005)