PJK PROJECT 2011

NAME: Charmaine Yeo Shern Li

CLASS: 2W

TOPIC: The Fundamentals of Nutrients

TEACHER: Mr Low

CONTENTSTitle Page

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6

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Acknowledgement

Water

Carbohydrates

Protein

Fat

Electrolytes : Sodium

Potassium

Chlorides

Vitamins

Minerals : Minerals

Phosphorus

Magnesium

Iron

Zinc

Iodine

Copper

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3

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Acknowledgement

First of all, I would like to thank Madam Chia Loy Tian, principal of Wesley Methodist School Kuala Lumpur and Mr. Low Yoon Wah, my Physical Education subject teacher for letting me to do this project based on the topic “The Fundamentals of Nutrients” and for their kind cooperation for letting me complete my project in a month time. Last but not least, I want to take this time and thank my brother, Eugene Thomas for giving me guidance on doing this project.

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WaterWater is a chemical substance with the chemical formula H2O. Its molecule contains one oxygen and

two hydrogen atoms connected by covalent bonds. Water is a liquid at ambient conditions, but it often

co-exists on Earth with its solid state, ice, and gaseous state, water vapor or steam.

Water covers 70.9% of the Earth's surface, and is vital for all known forms of life.

On Earth, it is found mostly in oceans and other large water bodies, with 1.6% of water

below ground in aquifers and 0.001% in the air as vapor, clouds ,and precipitation.

Oceans hold 97% of surface water, glaciers and polar ice caps 2.4%, and other land

surface water such as rivers, lakes and ponds 0.6%.

Clean drinking water is essential to humans and other life forms. Access to safe drinking water

has improved steadily and substantially over the last decades in almost every part of the world. There is

a clear correlation between access to safe water and GDP per capita. However, some observers have

estimated that by 2025 more than half of the world population will be facing water-based vulnerability.

Why do we need Water?4

The human body contains anywhere from 55% to 78% water depending on body size. To function properly, the body requires between one and seven liters of water per day to avoid dehydration.

The precise amount depends on the level of activity, temperature, humidity, and other factors. Most of this is ingested through foods or beverages other than drinking straight water. It is not clear how much water intake is needed by healthy people, though most advocates agree that 6–7 glasses of water (approximately 2 liters) daily is the minimum to maintain proper hydration. For those who have healthy kidneys, it is rather difficult to drink too much water.

Why happens if don’t drink Water? Your brain won’t work properly – you’ll be groggy and slow. You’ll lose muscle tone. Your kidneys won’t be able to function; toxins and wastes will back up in your body, making you

feel generally crummy. You’ll have trouble regulating your body temperature; you make feel overheated, or you may

feel chronically cold and unable to get warm. You’ll get constipated. Fats stored in your body won’t get used up or metabolized. You’ll think you’re hungry all the time, and so you’ll be likely to eat more. Your skin will get dry, itchy, and saggy.

Carbohydrates

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What is Carbohydrates?arbohydrate is an organic compound which has the empirical formula Cm(H2O) that is, consists only of carbon, hydrogen and oxygen, with a hydrogen: oxygen atom ratio of 2:1 (as in water).

Carbohydrates can be viewed as hydrates of carbon, hence their name. Structurally however, it is more accurate to view them as polyhydroxy aldehydes and ketones.

CThe term is most common in biochemistry, where it is a synonym of saccharide. The

carbohydrates (saccharides) are divided into four chemical groupings: monosaccharide’s, disaccharides, oligosaccharides, and polysaccharides. In general, the monosaccharide’s and disaccharides, which are smaller (lower molecular weight) carbohydrates, are commonly referred to as sugars.

In food science and in many informal contexts, the term carbohydrate often means any food that is particularly rich in the complex carbohydrate starch (such as cereals, bread and pasta) or simple carbohydrates, such as sugar (found in candy, jams and desserts).

What happens if we don’t get enough Carbohydrates?Dizziness

Confusion

Headaches

Disorientation

Heavy legs

Severe Lethargy and Fatigue

Fainting

Foods high in Carbohydrates

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Protein

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Bread

Corn

Kernels

Milk

Yogurt

Cashew Nuts

Bagel

Spaghetti

Banana

What is Protein?roteins are organic compounds made of amino acids arranged in a linear chain and folded into a globular or fibrous form. The amino acids in a polymer are joined together by the peptide bonds

between the carboxyl and amino groups of adjacent amino acid residues. The sequence of amino acids in a protein is defined by the sequence of a gene, which is encoded in the genetic code.

POne of the most distinguishing features of polypeptides is their ability to fold into a globular

state, or "structure". The extent to which proteins fold into a defined structure varies widely. Some proteins fold into a highly rigid structure with small fluctuations and are therefore considered to be single structure. Other proteins undergo large rearrangements from one conformation to another. This conformational change is often associated with a signaling event.

Like other biological macromolecules such as polysaccharides and nucleic acids, proteins are essential parts of organisms and participate in virtually every process within cells. Many proteins are enzymes that catalyze biochemical reactions and are vital to metabolism. Proteins also have structural or mechanical functions, such as actin and myosin in muscle and the proteins in the cytoskeleton, which form a system of scaffolding that maintains cell shape.

What happens if we don’t get enough Protein?Protein has several roles in our bodies and is essential for survival. When there isn't enough protein in the diet, which happens to children in some countries, it is called Kwashiorkor. Early symptoms of lack of protein are apathy, lethargy and irritability. When the deficiency of protein goes longer, you may see poor growth, swelling, abnormal hair growth, muscle wasting, and abnormal skin. A lack of protein also weakens the immune system and so it is easy to get sick. Eventually, a person would die.

Your muscle mass turns to stored fat, you have low Energy and even worse than that, If you are trying to lose weight now that your Fat and you still Do Not increase your protein you are only loosing muscle mass ,your metabolism and stored fat is still there so when you stop doing those things it comes right back.

Foods high in Protein Milk

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Soy Milk

Eggs

Cheese

Yogurt

Peanut Butter

Lean Meats, Fish, and Poultry

Beans, Tofu, Lentils, and other Legumes

Grains, including bread and pasta

Nuts and Seeds

Fat

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What is Fat?ats consist of a wide group of compounds that are generally soluble in organic solvents and largely insoluble in water. Chemically, fats are generally trimesters of glycerol and fatty acids. Fats may be

either solid or liquid at room temperature, depending on their structure and composition. Although the words "oils", "fats", and "lipids" are all used to refer to fats, "oils" is usually used to refer to fats that are liquids at normal room temperature, while "fats" is usually used to refer to fats that are solids at normal room temperature. "Lipids" is used to refer to both liquid and solid fats, along with other related substances.

F

Fats form a category of lipid, distinguished from other lipids by their chemical structure and physical properties. This category of molecules is important for many forms of life, serving both structural and metabolic functions. They are an important part of the diet of most heterotrophs (including humans).

What if we don’t get enough Fat?You won't have alot of energy, you'd feel cold(because fats provide heat). Your organs and stuff wouldn’t get enough protection!(because there is a layer of fat under the skin that protects things.

Foods high in Fat

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Examples of edible animal fats are lard, fish oil, and butter or ghee. They are obtained from fats in the milk and meat, as well as from under the skin, of an animal. Examples of edible plant fats include peanut, soya bean, sunflower, sesame, coconut, olive, and vegetable oils. Margarine and vegetable shortening, which can be derived from the above oils, are used mainly for baking. These examples of fats can be categorized into saturated fats and unsaturated fats.

Electrolytes

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What is Electrolytes?

Electrolyte, in chemistry, is any substance containing free ions that make the substance electrically conductive. The most typical electrolyte is an ionic solution, but molten electrolytes and solid electrolytes are also possible.

Commonly, electrolytes are solutions of acids, bases or salts. Furthermore, some gases may act as electrolytes under conditions of high temperature or low pressure. Electrolyte solutions are normally formed when a salt is placed into a solvent such as water and the individual components dissociate due to the thermodynamic interactions between solvent and solute molecules, in a process called solvation.

An electrolyte in a solution may be described as concentrated if it has a high concentration of ions, or dilute if it has a low concentration. If a high proportion of the solute dissociates to form free ions, the electrolyte is strong; if most of the solute does not dissociate, the electrolyte is weak.

1) Sodium

What is Sodium?

Sodium is a metallic element with a symbol Na (from Latin natrium or Arabic ناترون natrun; perhaps ultimately from Egyptian netjerj) and atomic number 11. It is a soft, silvery-white, highly reactive metal and is a member of the alkali metals within "group 1" (formerly known as ‘group IA’). It has only one stable isotope, 23Na.

Elemental sodium was first isolated by Humphry Davy in 1807 by passing an electric current through molten sodium hydroxide. Elemental sodium does not occur naturally on Earth, because it quickly oxidizes in air and is violently reactive with water, so it must be stored in an non-oxidizing medium, such as a liquid hydrocarbon.

Sodium ion is soluble in water, and is thus present in great quantities in the Earth's oceans and other stagnant bodies of water. In these bodies it is mostly counterbalanced by the chloride ion, causing evaporated ocean water solids to consist mostly of sodium chloride, or common table salt. Sodium is an essential element for all animal life (including human) and for some plant species.

What happens if we don’t get enough Sodium?

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Sodium is an essential part of life. It's entrance into cells is what causes your nerves to be functional. Without Sodium, you probably wouldn’t live very long. That is why, whenever you are in the hospital for extended periods of time, they give you an IV of Saline. This is to prevent rigor in your muscles. Without sodium, you couldn’t move, eat, drink, breathe or live.

Foods high in Sodium

Pizza

Hot Dogs

Spaghetti

Ham

White Roll

Whole milk

Noodle soups

French fries

Potato chips

2) Potassium

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Potassium is the chemical element with the symbol K, atomic number 19, and atomic mass 39.0983.

Elemental potassium is a soft silvery-white metallic alkali metal that oxidizes rapidly in air and is very

reactive with water, generating sufficient heat to ignite the hydrogen emitted in the reaction.

Potassium and sodium are alkali metals and are chemically very similar. For this reason,

historically their salts were not differentiated. They were finally realized to be different elements when

the metals were isolated by electrolysis in the early 19th century. Potassium in nature occurs only as

ionic salt. As such, it is found dissolved in seawater, and as part of many minerals.

The functions of potassium and sodium in living organisms are quite different. Animals, in

particular, employ sodium and potassium differentially to generate electrical potentials in animal cells,

especially in nervous tissue.

What happens if we don’t get enough Potassium?The common signs and symptoms of low potassium include weakness, irregular heartbeat, stomach

disturbances and frequently occurring muscle cramps. The results of electrocardiogram tests, meant to

measure heart function, tend to be abnormal when the test is executed. The person experiences

excessive fatigue, constant thirst, and dryness of skin and recurring chills. These signs and symptoms of

low potassium are indicators of lack of one of the most important nutritional component.

Food high in Potassium

Figs

Bran Wheat

Soya Flour

Raisins

Sultanas

Roast Potatoes

Figs

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3) Chlorides

What is Chlorides?

Chloride is a major mineral that is necessary for your stomach to make digestive juices and that helps keep your body fluids in balance. Chloride is found in the fluid surrounding all the cells in your body.

Foods high in ChloridesThe main food source of chloride is sodium chloride, or salt. Chloride is also found in many vegetables including tomatoes, lettuce, celery, olives, seaweed and the grain, rye. Most Americans consume more chloride than needed in the form of table salt and salt in prepared foods. In the body, chloride helps to maintain fluid balance and is part of hydrochloric acid used in digestion.

Vitamins

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What are Vitamins?

Vitamin is an organic compound required as a nutrient in tiny amounts by an organism. In other words,

an organic chemical compound (or related set of compounds) is called a vitamin when it cannot be synthesized in sufficient quantities by an organism, and must be obtained from the diet. Thus, the term is conditional both on the circumstances and on the particular organism. For example, ascorbic acid (vitamin C) is a vitamin for humans, but not for most other animals, and biotin and vitamin D are required in the human diet only in certain circumstances. By convention, the term vitamin does not include other essential nutrients such as dietary minerals, essential fatty acids, or essential amino acids (which are needed in larger amounts than vitamins), nor does it encompass the large number of other nutrients that promote health but are otherwise required less often. Thirteen vitamins are presently universally recognized. Vitamins are classified by their biological and chemical activity, not their structure.

Vitamins have diverse biochemical functions. Some have hormone-like functions as regulators of mineral metabolism (e.g., vitamin D), or regulators of cell and tissue growth and differentiation (e.g., some forms of vitamin A). Others function as antioxidants (e.g., vitamin E and sometimes vitamin C). The largest number of vitamins (e.g., B complex vitamins) function as precursors for enzyme cofactors, that help enzymes in their work as catalysts in metabolism. In this role, vitamins may be tightly bound to enzymes as part of prosthetic groups: For example, biotin is part of enzymes involved in making fatty acids.

Vitamins may also be less tightly bound to enzyme catalysts as coenzymes, detachable molecules that function to carry chemical groups or electrons between molecules. For example, folic acid carries various forms of carbon group – methyl, formyl, and methylene – in the cell. Although these roles in assisting enzyme-substrate reactions are vitamins' best-known function, the other vitamin functions are equally important.

Minerals

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What is Minerals?

Mineral is a naturally occurring solid chemical substance that is formed through geological processes and that has a characteristic chemical composition, a highly ordered atomic structure, and specific physical properties. By comparison, a rock is an aggregate of minerals and/or mineralogist and does not have a specific chemical composition. Minerals range in composition from pure elements and simple salts to very complex silicates with thousands of known forms. The study of minerals is called mineralogy.

I Calcium

What is Calcium?alcium is the chemical element with the symbol CA and atomic number 20. It has an atomic mass of 40.078 amu. Calcium is a soft gray alkaline earth metal, and is the fifth most abundant element by

mass in the Earth's crust. Calcium is also the fifth most abundant dissolved ion in seawater by both molarity and mass, after sodium, chloride, magnesium, and sulfate.

CCalcium is essential for living organisms, particularly in cell physiology, where movement of the

calcium ion Ca2+ into and out of the cytoplasm functions as a signal for many cellular processes. As a major material used in mineralization of bones and shells, calcium is the most abundant metal by mass in many animals.

What if we don’t get enough Calcium?If you don't have enough calcium, milk, you will have weak bones and they will easily break, and will cause Calcium deficiency will lead to weak bones. You develop weak bone deficiency (also known as Rickets syndrome) and this can lead to diseases related to the lack of Calcium.

Foods high in Calcium

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Tofu

Milk

Cheese

Broccoli

Fish Paste

Rice

White Bread

Walnuts

Hazel Nuts

II Phosphorus

What is Phosphorus?hosphorus is the chemical element that has the symbol P and atomic number 15. A multivalent nonmetal of the nitrogen group, phosphorus as a mineral is almost always present in its maximally

oxidized state, as inorganic phosphate rocks. Elemental phosphorus exists in two major forms – white phosphorus and red phosphorus, but due to its high reactivity, phosphorus is never found as a free element on Earth.

P

The first form of elemental phosphorus to be produced (white phosphorus, in 1669) emits a faint glow upon exposure to oxygen. Phosphorus compounds are used in explosives, nerve agents, friction matches, fireworks, pesticides, toothpastes, and detergents.

Phosphorus is a component of DNA, RNA, ATP, and also the phospholipids that form all cell membranes. It is thus an essential element for all living cells, and organisms tend to accumulate and concentrate it.

What if we don’t get enough Phosphorus?A lack of phosphorus can cause weight loss, anemia, and abnormal growth.

Foods high in Phosphorus Almonds Brazil Nuts Chicken Dried Fruit Garlic Hard Potatoes

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Herring Legumes Lentils Liver Peanuts Poultry Roe Salmon Sesame Seeds Sunflower Seeds Turkey Yogurt

III Magnesium

What is Magnesium?agnesium is a chemical element with the symbol Mg, atomic number 12 and common oxidation number +2. It is an alkaline earth metal and the eighth most abundant element in the Earth's

crust, where it constitutes about 2% by mass, and ninth in the known Universe as a whole. This preponderance of magnesium is related to the fact that it is easily built up in supernova stars from a sequential addition of three helium nuclei to carbon (which in turn is made from three helium nuclei). Magnesium ion's high solubility in water helps ensure that it is the third most abundant element dissolved in seawater.

M

Magnesium is the 11th most abundant element by mass in the human body; its ions are essential to all living cells, where they play a major role in manipulating important biological polyphosphate compounds like ATP, DNA, and RNA. Hundreds of enzymes thus require magnesium ions to function.

The free element (metal) is not found naturally on Earth, as it is highly reactive (though once produced, is coated in a thin layer of oxide (see passivation), which partly masks this reactivity). The free metal burns with a characteristic brilliant white light, making it a useful ingredient in flares. The metal is now mainly obtained by electrolysis of magnesium salts obtained from brine. Commercially, the chief use for the metal is as an alloying agent to make aluminum-magnesium alloys, sometimes called "magnalium" or "magnesium".

What if we don’t get enough Magnesium?20

Your body breaks down and you lose all energy, if not enough magnesium is taken in you could possibly die.

Foods High in Magnesium

Tofu

Halibut

Scallop

Oysters

Rockfish

Plantain

Okra

Broccoli

Spinach

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Peanuts

IV Iron

What is Iron?ron is a chemical element with the symbol Fe (Latin: ferrum) and atomic number 26. It is a metal in the first transition series. It is the most common element in the whole planet Earth, forming much of

Earth's outer and inner core, and it is the fourth most common element in the Earth's crust..ILike other Group 8 elements, iron exists in a wide range of oxidation states, −2 to + 6, although +2 and +3 are the most common. Elemental iron occurs in meteoroids and other low oxygen environments, but is reactive to oxygen and water. Fresh iron surfaces appear lustrous silvery-gray, but oxidize in normal air to give iron oxides, also known as rust.

Iron metal has been used since ancient times, though lower-melting copper alloys were used first in history. Pure iron is soft (softer than aluminum), but is unobtainable by smelting. The material is significantly hardened and strengthened by impurities from the smelting process, such as carbon. A certain proportion of carbon (between 0.2% and 2.1%) produces steel, which may be up to 1000 times harder than pure iron. Iron plays an important role in biology, forming complexes with molecular oxygen in hemoglobin and myoglobin; these two compounds are common oxygen transport proteins in vertebrates.

What if we don’t get enough Iron?

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When you don't get enough iron in your body you may get anemia, excessive menstrual bleeding, learning disabilities, impaired immune functions, low body temperature, light headedness, dizzy spells, fatigue, weak and tiredness. You may also go pale in the face and need to rest more in exercise. This is because Iron is required for energy, healthy brain development and endurance because it delivers oxygen throughout the body. When you are low in iron your brain and organs are being starved of oxygen. Talk to your doctor about what's happening and they may be able to help with an iron supplement or change your diet to a more iron enriched one.

Foods high in Iron

Goose

Venison

Liver Sausage

Fish Paste

Black Pudding

Tongue Ox

Beef Lean

Figs Dried

Soya Beans

Almonds

Twiglets

Watercress

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Bombay Mix

Hazel Nuts

Whole Meal Bread

V Zinc

What is Zinc?inc, also known as spelter, is a metallic chemical element; it has the symbol Zn and atomic number 30. It is the first element in group 12 of the periodic table. Zinc is, in some respects, chemically

similar to magnesium, because its ion is of similar size and its only common oxidation state is +2. Zinc is the 24th most abundant element in the Earth's crust and has five stable isotopes. The most exploited zinc ore is sphalerite, a zinc sulfide. The largest exploitable deposits are found in Australia, Asia, and the United States. Zinc production includes froth flotation of the ore, roasting, and final extraction using electricity (electro winning).

Z

Brass, which is an alloy of copper and zinc, has been used since at least the 10th century BC. Impure zinc metal was not produced in large scale until the 13th century in India, while the metal was unknown to Europe until the end of the 16th century. Alchemists burned zinc in air to form what they called "philosopher's wool" or "white snow".

What if we don’t get enough Zinc?Zinc deficiency affects about two billion people in the developing world and is associated with many diseases. In children it causes growth retardation, delayed maturation, infection susceptibility, and diarrhea, contributing to the death of about 800,000 children worldwide per year. Enzymes with a zinc atom in the reactive center are widespread in biochemistry, such as alcohol dehydrogenase in humans. Consumption of excess zinc can cause ataxia, lethargy and copper deficiency.

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Foods high in Zinc Dried Watermelon Seeds

Peanuts

Lamb

Roasted Pumpkin Seeds

Roasted Squash Seeds

Sesame Flour

VI Iodine

What is Iodine?odine, in chemistry, is an element that has the symbol I and the atomic number 53.Iodine and its

compounds are primarily used in nutrition, the production of acetic acid and polymers. Iodine's

relatively high atomic number, low toxicity, and ease of attachment to organic compounds have made it

a part of many X-ray contrast materials in modern medicine.

ILike the other halogens, iodine occurs mainly as a diatomic molecule I2, not the atom. In nature,

iodine is a relatively rare element, ranking 47th in abundance. It is the heaviest essential

element utilized in biological functions. Its rarity in many soils has led to many deficiency problems in

land animals and inland human populations, with iodine deficiency affecting about two billion people

and being the leading preventable cause of mental retardation.[2] As a component of thyroid hormones,

iodine is required by higher animals. Radioisotopes of iodine are concentrated in the thyroid gland. This

property of thyroid-concentration, along with its mode of beta decay, makes iodine-131 one of the

most carcinogenic nuclear fission products.

What if we don’t get enough Iodine?

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Iodine is an essential trace element; the thyroid hormones thyroxin and triiodotyronine contain iodine. In areas where there is little iodine in the diet—typically remote inland areas where no marine foods are eaten—iodine deficiency gives rise to goiter (so-called endemic goiter), as well as cretinism, which results in developmental delays and other health problems. While noting recent progress, The Lancet noted, "

In some such areas, this is now combatted by the addition of small amounts of iodine to table salt in form of sodium iodide, potassium iodide, and/or potassium iodate—this product is known as iodized salt. Iodine compounds have also been added to other foodstuffs, such as flour, water and milk in areas of deficiency. Seafood is also a well-known source of iodine.

Foods high in IodineHaddock

Cod

Malt Bread

Mayonnaise

Condensed Milk

Trifle

Cheddar Cheese

Sea Kelp

Seaweed

Iodized Salt

Naan Bread

Jaffa Cakes

Eggs

Yorkshire pudding

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VII Copper

What is Copper?opper is a chemical element with the symbol Cu (Latin: cuprum) and atomic number 29. It is a ductile metal, with very high thermal and electrical conductivity. Pure copper is rather soft and

malleable, and a freshly exposed surface has a reddish-orange color. It is used as a thermal conductor, an electrical conductor, a building material, and a constituent of various metal alloys.

CCopper metal and alloys have been used for thousands of years. In the Roman era, copper was

principally mined on Cyprus, hence the origin of the name of the metal as Cyprium, "metal of Cyprus", later shortened to Cuprum..

Copper(II) ions (Cu2+) are soluble in water, where they function at low concentration as bacteriostatic substances, fungicides, and wood preservatives. In sufficient amounts, copper salts can be poisonous to higher organisms as well. However, despite universal toxicity at high concentrations, the Cu2+ ion at lower concentrations is an essential trace nutrient to all higher plant and animal life. In animals, including humans, it is found widely in tissues, with concentration in liver, muscle, and bone. It functions as a co-factor in various enzymes and in copper-based pigments.

What if we don’t get enough Copper?Copper deficiency is a very rare hematological and neurological disorder. The neurodegenerative syndrome of copper deficiency has been recognized for some time in ruminant animals, in which it is

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commonly known as "swayback". The disease involves a nutritional deficiency in the trace element copper.

The most common cause of copper deficiency is a remote gastrointestinal surgery, such as gastric bypass surgery, due to malabsorption of copper. Meknes disease is a variation of copper deficiency involving a wide variety of symptoms.

Dietary copper can be found in whole grain cereals, legumes, oysters, organ meats (livers), cherries, dark chocolate, fruits, leafy green vegetables, nuts, poultry, prunes, and soybeans products like tofu. The deficiency in copper can cause many hematological manifestations, such as myelodysplasia, anemia, leukopenia (low white blood cell count) and neutropenia (low count of neutrophils, a type of white blood cell that is often called "the first line of defense" for the immune system).

Foods high in CopperOysters

Sesame Seeds

Cocoa Powder

Chocolate

Nuts

Calamari

Lobster

Sunflower Seeds

Sun Dried Tomatoes

Roasted Pumpkin Seeds

Roasted Squash Seeds

Dried Herbs

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