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  • Explore Your Body - Microbe Magic
    your liver and in the fatty tissue in your body They just hang around until your body needs them but for different lengths of time so you still need to replace them just not as often Vitamins A D E K are the fat soluble vitamins The water soluble vitamins are different they aren t stored in your body they go to your bloodstream and get excreted if they are not used You have to replace these vitamins much more often to make sure your body has enough all of the time These vitamins are the B group vitamins B1 thiamin B2 riboflavin B6 B12 niacin Folic acid biotin pantothenic acid and Vitamin C Vegetables also have very bright colours they are red yellow orange and lots of different shades of green These look great in your dinner and they all help you to stay healthy but did you know that the dark green vegetables and the orange ones are the best The bright colours you see in vegetables are make by phyto chemicals you say it fight o chemicals Phytochemicals work with vitamins and minerals to keep your body healthy so remember to eat lots of colourful vegetables There are lots of other great things in vegetables that work to keep you healthy Red vegetables like peppers contain lots of lycopene lie co pene while orange vegetables like carrots have lots of carotenoids car ot en oids Carotenoids aren t just in orange veggies though you can find them in green vegetables like spinach broccoli and some types of cabbage too Your body makes carotenoids into vitamin A so its good to eat lots Dark green leafy vegetables are packed with good things They have carotenoids indoles in doles and a chemical call lutein loo teen which helps to

    Original URL path: http://microbemagic.ucc.ie/healthy_living/more_info/vegetables.html (2015-07-23)
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  • Explore Your Body - Microbe Magic
    the label or packaging for information on the ingredients that any prepared or processed fruit comes in Its still okay to eat the fruit you still get benefits but remember that fresh fruit is at the very bottom of the food pyramid where the fruit wedge is at its biggest so you can eat lots Fruit with sugar in syrup some juices in pies or tarts is at the top of the food pyramid where the fruit wedge is narrow so you cannot eat lots of this kind of food Check out the section on the Food pyramid for more information Do you know that fruit are really very clever They use animals to spread themselves around Lots of animals eat fruit and they usually carry it away from where it fell to the ground or where it grew The seeds of fruit are usually hidden inside so when the animal eats a fruit it carries the seeds to a new location The animal scatters the seeds either by dropping the seeds it doesn t want to eat or by eating the seeds and leaving them behind in its droppings When the seeds get to their new location some will have the right conditions to grow and product more fruit These are the ones with lots of space and lots of light where they are not in competition with other plants Without the right conditions the seeds will not grow but fruit have so many seeds chances are that some will survive and the cycle continues Fruits have lots of vitamins You don t need much of these to keep you healthy but you would be very ill without them and it is best to get them from the food you eat You cannot store a lot of these in your body so you need to eat vegetables and fruit every day to make sure you have enough to keep your body healthy and working the way it should Each of the vitamins you eat has a special job to do Check out the table Table 1 to see which fruits have which vitamins and what they do Vitamins come in two types fat soluble and water soluble Fat soluble vitamins are stored in your liver and in the fatty tissue in your body They just hang around until your body needs them but for different lengths of time so you still need to replace them just not as often Vitamins A D E K are the fat soluble vitamins The water soluble vitamins are different they aren t stored in your body they go to your bloodstream and get excreted if they are not used You have to replace these vitamins much more often to make sure your body has enough all of the time These vitamins are the B group vitamins B1 thiamin B2 riboflavin B6 B12 niacin Folic acid biotin pantothenic acid and Vitamin C Fruits have very bright colours they are red yellow orange purple lots

    Original URL path: http://microbemagic.ucc.ie/healthy_living/more_info/fruits.html (2015-07-23)
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  • Explore Your Body - Microbe Magic
    warm and it makes food taste nice Fat is a very concentrated type of energy it has twice the amount of calories than the same amount of protein or carbohydrate so it is really important to only eat the amount of fat you need Look at the labels on the packaging of the foods you eat it will tell you how much fat you are eating every day There are different kinds of fat some better than others Saturated fat is usually a solid at room temperature and generally comes from animals You can find it in foods like butter cheese and whole milk or things that are made from these like biscuits cakes pastries and chocolate You can find saturated fat under the skin of meat like chicken or on the side of steaks or chops Saturated fat is not very healthy it can be very bad for your heart and it is best to eat just very small amounts of it Unsaturated fat is different it is usually an oil at room temperature and it comes from vegetables or fish Unsaturated fats are much healthier than saturated fats and they are easy to find they are olive sunflower

    Original URL path: http://microbemagic.ucc.ie/healthy_living/more_info/oils.html (2015-07-23)
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  • Explore Your Body - Microbe Magic
    to help it to get into your blood Lots of milk is now fortified with vitamin D it is just added to the milk by the dairy but you can also get vitamin D from sunlight just remember your sunscreen Where can you get calcium if you don t like milk Calcium is found in lots of other foods like dark green leafy vegetables some nuts or dried fruits and fish like sardines Nothing beats milk and dairy products through for calcium And remember low fat milk and dairy products have as full fat milk and dairy products so you don t have to worry about the fat you are eating What happens if you don t have enough calcium in your diet The calcium you eat or drink when you are young helps your bones to grow very strong Your bones are still growing up until you are an adult till you are about 35 years of age ancient Your bones don t grow any longer but their density increases they get thicker so they are stronger After this age your bones start to get just a little bit thinner every year Your job as you grow up is

    Original URL path: http://microbemagic.ucc.ie/healthy_living/more_info/milk.html (2015-07-23)
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  • Explore Your Body - Microbe Magic
    acids There are many different types of amino acids but you only really need to know about 20 of these that combine to make the different types of proteins you need to stay healthy Your body can make most of these amino acids but the rest there are 9 you have to get from the food you eat These are called the nine essential amino acids see Table 1 for all the amino acids You get essential amino acids from foods like meat fish eggs and milk These contain all 9 of the essential amino acids while vegetable foods like beans and nuts only have some of them The best protein foods to eat are meats like beef chicken pork fish eggs milk cheese yoghurt beans like soy lentils pinto kidney black beans and nuts and seeds like peanuts and cashews without the salt almonds sunflower seeds pumpkin seeds and flax seeds Even foods like peanut butter have protein but remember they have a lot of fat and some sugar as well Remember to eat a balanced diet especially if you are vegetarian to make sure you get all the different amino acids you need Your body can t store protein even as amino acids so you need to eat protein foods every day to make sure you have enough to cover all the growth and repair your body needs to do Your amino acids NAME OF THE AMINO ACID WHERE IT COMES FROM Alanine Made in your body Arginine Made in your body Cysteine Made in your body Aspartic acid Made in your body Glutamic acid Made in your body Glutamine Made in your body Glycine Made in your body Histidine This in an essential amino acid you get it from your diet Isoleucine This in an essential amino

    Original URL path: http://microbemagic.ucc.ie/healthy_living/more_info/meat_beans.html (2015-07-23)
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  • Explore Your Body - Microbe Magic
    really need to know about 20 of these that combine to make the different types of proteins you need to stay healthy Your body can make most of these amino acids but the rest there are 9 you have to get from the food you eat These are called the n ineessential amino acids Table 1 has a list of all of the amino acids you need You get essential amino acids from foods like meat fish eggs and milk These contain all 9 of the essential amino acids while vegetable foods like beans and nuts only have some of them The best protein foods to eat are meats like beef chicken pork fish eggs milk cheese yoghurt beans like soy lentils pinto kidney black beans and nuts and seeds like peanuts and cashews without the salt almonds sunflower seeds pumpkin seeds and flax seeds Even foods like peanut butter have protein but remember they have a lot of fat and some sugar as well Remember to eat a balanced diet especially if you are vegetarian to make sure you get all the different amino acids you need Your body can t store protein even as amino acids so you need to eat protein foods every day to make sure you have enough to cover all the growth and repair your body needs to do Your amino acids NAME OF THE AMINO ACID WHERE IT COMES FROM Alanine Made in your body Arginine Made in your body Cysteine Made in your body Aspartic acid Made in your body Glutamic acid Made in your body Glutamine Made in your body Glycine Made in your body Histidine This in an essential amino acid you get it from your diet Isoleucine This in an essential amino acid you get it from your diet

    Original URL path: http://microbemagic.ucc.ie/healthy_living/more_info/proteins.html (2015-07-23)
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  • Explore Your Body - Microbe Magic
    also called sugars and you can find these everywhere Sugar makes food taste nice which is why people add so much to their food from the sugar bowl or eat foods that have lots of sugar These are refined sugars and it s not a good idea to eat too many foods containing refined sugar Simple carbohydrates have lots of calories and give you energy very quickly but only for a short time so that you feel hungry again soon after You are better off getting your simple sugars from foods like fruit or milk because as well as natural simple sugars they contain fibre vitamins and minerals like calcium all of which are very healthy When you eat carbohydrates complex or simple natural or refined your body breaks them all down to simple sugars The sugars go to your bloodstream and raise the sugar levels in your body To move the sugar from your bloodstream to your cells where it can be used as a source of energy your pancreas releases a hormone called insulin This process happens quite slowly when you eat complex carbohydrates and the amount of sugar in your body stays pretty level When you eat

    Original URL path: http://microbemagic.ucc.ie/healthy_living/more_info/carbohydrates.html (2015-07-23)
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  • Explore Your Body - Microbe Magic
    food taste nice Fat is a very concentrated type of energy it has twice the amount of calories than the same amount of protein or carbohydrate so it is really important to only eat the amount of fat you need Look at the labels on the packaging of the foods you eat it will tell you how much fat you are eating every day There are different kinds of fat some better than others Saturated fat is usually a solid at room temperature and generally comes from animals You can find it in foods like butter cheese and whole milk or things that are made from these like biscuits cakes pastries and chocolate You can find saturated fat under the skin of meat like chicken or on the side of steaks or chops Saturated fat is not very healthy it can be very bad for your heart and it is best to eat just very small amounts of it Unsaturated fat is different it is usually a liquid an oil at room temperature and it comes from vegetables or fish Unsaturated fats are much healthier than saturated fats and they are easy to find they are olive sunflower and sesame

    Original URL path: http://microbemagic.ucc.ie/healthy_living/more_info/fats.html (2015-07-23)
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