6 Essential Nutrients

Carbohydrates

Sugar

Food Source:sugary beverages, desserts, sweet snacks, sweetened coffee, sweetened tea and candy

Deficency:

Complex Carbohydrates

Function: raise blood glucose levels for longer and produce a more lasting elevation in energy

Food Source: peas, beans, whole grains, and vegetables

Simple carbohydrates

Function:used as energy

Food Source: fruits, milk, and milk products.

Fibre

Function: helps body regulate the bodys use of sugars. helping to keep hunger and blood sugar in check

Examples of food Source

Apples,Berries

deficiency : You're hungry soon after eating
You have high cholesterol
You have hemorrhoids
You constantly feel tired and sluggish
You are having a hard time losing weight

Soluble

Function:lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels.

Food Source: oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium

Insoluble

Function: adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.

Food Source: Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes

Protein

Complete

foods that have good amounts of all nine essential amino acids are considered sources of complete protein

Function: support growth and normal maintenance of body tissues

Food Source : beef,pork,lamb,bison,poultry,seafood,egg,milk,buckwheat,hemp,soybeans

Incomplete

those that dont have them are incomplete proteins

Function:

Food Source: Plant sources: legumes,grains,some vegetables

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Too much protien

usually sored as fat

too little protien

Muscle wasting, risk of bone fractures

serious protein deficiency can cause swelling,fatty liver,skin degeneration, , stunt growth in children

Fat

Saturated fat

Function: provide energy for body

Food Source:butter, ghee, suet, lard, coconut oil and palm oil,cakes.,biscuits,fatty cuts of meat,sausages.bacon,cured meats like salami, chorizo and pancetta.,cheese

Deficiency: dry rashes, hair loss, a weaker immune system

Unsaturated Fat

Function: improve blood cholesterol levels, ease inflammation, stabilize heart rhythms

Food Source: Olive, peanut, and canola oils. Avocados. Nuts such as almonds, hazelnuts, and pecans. Seeds such as pumpkin and sesame seeds

Defiancy: disrupts the balance of fatty acids in cell membranes, resulting in the development of eicosanoids that trigger inflammatory responses and constrict blood vessels.

Visible Fat

easy to see

visible fat ex: meat the flecks of fat in meat know as marbling

Invisible Fat

more difficult to see

invisible fat ex: fat in egg yolks, butter fat suspended in whipped cream
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triglceride An ester derived from glycerol and three fatty acids. they are the main constituents o body fat in humans

Cholesterol

cholesterol is a waxy fat like substance made in the liver. and found in blood and all cells of the body

high cholesterol .you can develop fatty deposits in your blood vessels these deposit grow makin it difficult for blood flow and can cause heart attacks and strokes

Ldl

LDL( Low density lipoprotein

Hdl

HDL(high density lipoprotein)

Dietry Cholesterol

Function: helps make cell membranes, many hormones and vitamin D

Food Source : egg yolk, shrimp, beef, and pork, poultry, as well as cheese and butter^

blood cholesterol is produced naturally in your body and circulates through your bloodstream
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we are made up to 60 to 70% of water

Functions: Removing waste from the body,regulatin body temperature, helping to maintain normal blood pressure, lubricating joints an organs and helping maintain blood volume ^

signs of dehydration; headache,dizziness,fatigue ,cramping,weakness,dry mouth

if you drink too much water your kidneys cant get rid of the excess water. the sodium content of your blood becomes diluted that i called hyponatremia and it can be life threatening

Food Source: vegetables, fruit

Vitamins water soluble

Vitamin B1( Thiamin)

Function:helps release energy from carbohydrates in foods
^

Food Source:pork,liver,organ meats ,green vegetables
yeast,whole grain breads,cereal
^

Deficiency: beriberi(disease characterized by rapid heart rate ,difficulty walking,vomiting,short of breath ^

Vitamin B2 (Riboflavin)

Function:helps keep tongue,ips,skin and eyes healthy helps body use protein and carbohydrates and release energy

Food Source: milk,meat,liver,dark green vegetables , whole grain breads and cereals

Deficiency: cracks in corner of mouth,smooth and purplish tongue,dry scaly facial skin

Vitamin B3(Niancin)

Function:keeps nervous system healthy aids in digestion helps body use energy from macronutrients

Food Source:chicken,beef,pork,liver,fish,peanut butter, whole grain products

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Deficiency:diarrhea,bermatitis pellagra

Vitamin B6

Function:helps body use energy from macronutrients helps body build red blood cells

Food Source:meat.poultry,fish,leafy vegatbles , whole grain products, nuts lentils,nuts

Deficiency:muscle weakness,short term memory loss, skin irritation

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Vitamin B12

Function:helps cells grow,makes red blood cells, protects nerve fibre

Food Source:animal products,fortified soy products

Deficiency:anemia,loss of balance ,weakness

Vitamin B9 (Folic Acid)

Function:necessary for the formation of red blood cells important for pregnant women

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Food Source:leafy vegetables,legumes,grain products,beef,poultry,pork

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Defficiency:Anemia
sore throat

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Vitamins fat soluble

a vitamin is a micronutrient an organic compound that is required in small amounts in the body a vitamin is a micronutrient an organic compound that is required in small amounts in the body ^

Vitamin A

Function:

Food Source:

Deficiency:

Vitamin C

Function: boosts immune system,keeps gums healthy,and repairs bones,blood tissues prevents bruising

^

Food Source:citrus fruits,strawberries,tomatoes,peppers

Defiency:Scurvy,bleeding gums,dry skin,

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Vitamin D

Function:helps absorb calcium to build strong bones and teeth

Food Source:fortified milk
fish oils
can be produced in the body when skin is exposed to sunlight

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Deficincy:rickets (disorder characterized by softening and weakening of bones) bone pain, weakness ^

Vitamin E

Function:helps maintain immune function

Food Source:plant oils
wheat germ
egg yolks

^

Deficiency:vision problems
muscular problems

Vitamin K

Function:helps blood to clot

Food Source:dark green leafy vegetables
plant oils( canola,soybean,olive)

^

Defiency:poor blood clotting
frequent bruising

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minerals

Trace Minerals

Zinc

Function : helps in healing wounds
helps keeps eyes,hair,nails healthy is a component of insulin and enzymes
^

Food Source: beef,pork,poultry,grains,nuts,milk and milk products,bread
^

Deficiency: stunted growth
slow wound healing
loss of hair,apetite, and sense of smell
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Copper

Function: helps your body make red blood cells and keeps nerve cells and your immune system healthy

Food Source:organ meats, shellfish, fish, nuts, and seeds as well as whole grains and chocolate

Deficiency: anemia, low body temperature, bone fractures and osteoporosis, low white blood cell count, irregular heartbeat, loss of pigment from the skin, and thyroid problems.

Iron

Function: hemogoblin in the blood needed for oxygen transfer in the blood stream

Food Source : Animal sources: beef,pork,fish,poultry. plant sources: legumes,spinach ,prunes,raisins

Deficiency : Anemia,weakness,fatigue,pale complexion

Fluoride

Function: preventing and reversing dental caries and building strong teeth and bones

Food Source: brewed black tea,wine,grapes,raisins,spinach,potatoes^

Deficiency:Cavaties and week bones

Minerals single atoms of elements cannot be created or destroyed by the body. inorganic element or compound needed by the body in small amounts

Macro Minerals

Calcium

function: Calcium builds bone and teeth used by blood vessels to help transfort blood used by muscles and nerves

Food Source: milk and milk products , Broccoli, Legumes, Fish and edible bones

Deficiency: osteoporosis a disease characterized by thinning and weakening of bones) stunted growth

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Sodium

Function: helps control blood pressure
necessary for muscle and nerve function
^

Food Source: naturally occurs in many foods
table salt and sea salt
food processed with salt

^

Deficiency: weakness
muscle cramps
fatigue
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