Trace minerals like iron are stored in the protein ferritin, which is found in the liver, spleen, and bone marrow, helping regulate iron levels in the body.
Casein, a protein found in milk, is a source of amino acids that the body uses for muscle repair and growth, slowly releasing them over time.
Lipoproteins transport fats (lipids) through the bloodstream, carrying cholesterol and triglycerides to cells for energy or storage.
While fatty acids (components of fats) provide energy, dietary fibers are non-digestible carbohydrates that promote healthy digestion and help manage blood lipid levels, complementing fatty acids for heart health.
Many whole grains are rich in dietary fiber, which aids in digestion and promotes heart health. Whole grains contain both soluble and insoluble fiber.
Water-soluble vitamins (like B and C) dissolve in water and are quickly absorbed by the body; they require regular replenishment as they aren’t stored long-term.
Fat-soluble vitamins (A, D, E, and K) are absorbed along with lipids (fats) in the diet and are stored in body fat for future use.

Nutrients

r

Substances found in food that provide energy, support growth, and maintain body functions.

Non Essential

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Nutrients that our body can produce

Macronutrients

Carbohydrates

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Main energy source for the body.

Simple Carbohydrates

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Quick energy sources.

Disaccharides

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Two-sugar molecules.

Sucrose

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Common table sugar.

Lactose

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Sugar found in milk.

Monosaccharides

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Single-sugar molecules.

Glucose

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Primary energy source.

Energy

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Fuels body processes.

Triglycerides

r

Stored form of energy in fat cells.

Glycogen

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Stored glucose in liver and muscles.

Complex Carbohydrates

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Provide sustained energy.

Polysaccharides

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Long chains of sugar molecules.

Starch

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Main energy storage in plants.

Fibers

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Aids digestion.

Insoluble

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Promotes bowel health.

Soluble

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Lowers cholesterol and stabilizes blood sugar.

Proteins

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Build and repair tissues, support immune function.

Lipoproteins

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Transport fats in the bloodstream.

Fluid Balance

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Maintains body fluids.

Albumin

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Maintains fluid balance in blood.

Globulin

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Immune proteins.

Immunoglobulins

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Antibodies fighting infection.

Fibrous Proteins

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Provide structure.

Keratin

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Makes up hair, skin, and nails.

Collagen

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Provides skin elasticity.

Elastin

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Allows tissues to stretch.

Amino Acids

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Building blocks of proteins.

Synthesized

r

Produced by the body.

Non Synthesized

r

Must be obtained from diet.

Complete

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Contain all essential amino acids.

Incomplete

r

Lack one or more essential amino acids.

Storage

Ferritin

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Stores iron.

Casein

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Milk protein, provides amino acids.

Fats

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Provide energy, support cell structure, and help absorb fat-soluble vitamins.

Lipids

r

General term for fats and related substances.

Fatty Acids

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Key components of fats.

Linoleic Acid

r

Essential Omega-6 fatty acid.

Omega 6

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Supports skin and hair growth, bone health.

Linolenic Acid

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Essential Omega-3 fatty acid.

Omega 3

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Supports heart and brain health.

Polysaturated

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Include essential fats like Omega-3 and Omega-6.

Unsaturated Fats

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Generally beneficial fats.

Trans Fats

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Partially hydrogenated, unhealthy.

Monosaturated

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Beneficial, help reduce bad cholesterol.

Saturated Fats

r

Typically solid at room temperature, should be consumed in moderation.

Essential

r

Nutrients that our body needs to take

Micronutrients

Vitamins

r

Essential organic compounds that support body processes.

Fat Soluble

r

Stored in body fat, used when needed.

Vitamin A

r

Supports vision and immune health.

Vitamin D

r

Essential for bone health and calcium absorption.

Vitamin E

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Antioxidant that protects cells.

Vitamin K

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Vital for blood clotting and bone health.

Water Soluble

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Not stored in the body, must be consumed

Vitamin C

r

Antioxidant; supports skin, immune system, and healing.

Antioxidants

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Prevent cell damage by neutralizing free radicals.

Vitamin B Complex

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Group of B vitamins important for energy and cell health.

Grains

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Source of some B vitamins, particularly B1 (thiamine).

Meat

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Source of B12 and other B vitamins critical for metabolism.

Minerals

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Inorganic compounds that support body structure and function.

Major Minerals

r

Needed in larger amounts.

Calcium

r

Supports bones and teeth, muscle function.

Sulfur

r

Essential for protein structure.

Magnesium

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Supports nerve, muscle function, and bone health.

Electrolytes

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Help maintain fluid balance and nerve signaling.

Sodium Chloride (NaCl)

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Regulates blood pressure and fluid balance.

Potassium

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Essential for muscle function and nerve signaling.

Trace Minerals

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Needed in small amounts.

Iron

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Key for oxygen transport in blood.

Zinc

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Supports immunity and wound healing.

Iodine

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Needed for thyroid hormone production.

Water

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Vital for hydration, temperature regulation, and nutrient transport.