Nutrient

Primary functions

Food sources

Carbohydrates

Provides energy

Cereals, bread, pasta,

potatoes (sugars and

Protein

Builds new tissues,

starch)
Fish, meat, eggs, dairy

antibodies, enzymes,

products

hormones, and other

Fat

compounds
Provides long term

Butter, oil, nuts

energy, insulation, and

Water

protection
Dissolves and carries

Salt, milk (calcium), liver

nutrients, remove waste,

(iron)

and regulates body

Vitamins

temperature
Facilitate use of other

Dairy foods, fruit,

nutrients; involved in

vegetables

regulating growth and

Minerals

manufacturing hormones
Help build bones and

Vegetables, bran, whole

teeth; aid in muscle

meal bread

function and nervous

system activity

Vitamin
A

Sources
EGG, MILK, CARROT,

Functions
*For growth and promote

PAPAYA

healthy skin

EGG, YEAST, LIVER,

*For good night vision

*Promotes the effective

NUTS, TOMATO

functioning of the
nervous system
*Controls the supply of
carbohydrates to the

GREEN VEGETABLES,

muscle and nerve cells

*Increases immunity

TOMATO, LIME

against diseases

EGG, MILK, COD LIVER

*Promotes healthy skin

*Helps in the absorption

OIL

of calcium and
phosphorus in the small

VEGETABLE OIL, EGG,

intestines
*Maintains a healthy

LIVER MILK, PALM OIL

SUNFLOWER SEEDS,

reproductive system
*Necessary for the

MAIZE

clotting of blood

Types of carbohydrates
Starches

Sugars

Sources
CORN, LIMA BEANS,

Functions
*Help to promoting

POTATOES, PINTO

health

BEANS, KIDNEY BEANS

*Ensure overall fitness

and BLACK EYED PEAS

TABLE SUGAR, BROWN

*Help a great deal in

SUGAR, MOLASSES,

building strength in the

HONEY, BEET SUGAR,

body

CANE SUGAR,

*Generating energy

CONFECTIONERs
SUGAR, POWDERED
SUGAR, RAW SUGAR,
TURBINADO, MAPLE
SYRUP, HIGH, CORN
SYRUP, AGAVE NECTAR
AND SUGAR CANE
Fiber

SYRUP.
BEANS and LEGUMES

*Contributes to digestive
health
*Helps to keep you
regular

Republic of the Philippines

UNIVERSITY OF SOUTHERN MINDANAO

KIERR L. FRONDOZO

SEPTEMBER 2015

THE

6 NUTRIENTS

(Carbohydrates, Protein, Fat, Water, Vitamins, Minerals)