Starchy carbohydrates for active adults

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  • active adults should include not only carbohydrates but,:
    • B vitamins
      • B VItamins play a vital role in maintaning good health and well being
      • B Vitamins have a direct impact on your energy levels, brain function and cell metabolism
      • Vitamin B complex helps prevent infections and promote growth of red blood cells
    • magnesium
      • It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, and helps bones remain strong.
      • It also helps adjust blood glucose levels. It aids in the production of energy and protein
    • zinc
      • Zinc helps the immune system fight off invading bacteria and viruses  ... Zinc also helps wounds heal and is important for proper senses of taste and smell.
      • The body also needs zinc to make proteins and DNA, the genetic material in all cells.
        • helping with groth and repair
    • calcium
      • stronger bones
      • calcium also enables our blood to clot, our muscles to contract, and our heart to beat.
    • iron
      • Iron is a mineral vital to the proper function of hemoglobin, a protein needed to transport oxygen in the blood
        • when exersizing blood needs to be moving properly to get rid of carbondioxide and introduce oxygen
    • Protien
      • growth and repair of muscles and cells
    • starchy carbohydrates for active adults
      • Food types
        • Food with protien
          • tofu
          • eggs
          • nuts
          • fish
          • beans
          • meat
          • seeds
          • cheese/milk
        • food with starchy carbohydrates
          • pasta
          • bread
          • grains
            • barley
            • rye
          • cous cous
          • oats
          • rice
          • potatoes
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        • food with vitamins and minerals
          • poultry
          • fish
          • whole grains
          • nuts
          • seeds
        • foods with antioxidants
          • garlic
          • red wine
          • sea food
          • berries
          • leaks
          • grapes
          • onions
          • fruit
            • pumpkin
            • apricot
            • carrot
    • vitamin D
      • These nutrients are needed to keep bones, teeth and muscles healthy.
      • vitamin D helps regulatethe amount of calcium and phosphate in the body
      • A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.
    • antioxidants
      • vitamin C
        • Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body, it acts as an antioxidant
        • The body also needs vitamin C to make collagen, a protein required to help wounds heal
      • vitamin E
        • Vitamin E is a fat soluble nutrient, it acts as an antioxidant helping to protect cells from the damage caused by free radicals
      • selenium
        • Selenium is a powerful antioxidant that fights oxidative stress and helps defend your body from chronic conditions, such as heart disease and cancer
        • selenium works by neutralizing excess free radicals and protecting cells from damage caused by oxidative stress.
      • FREE RADICALS
        • Free radicals are compounds formed when our bodies convert food we eat into energy
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