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Six Basic Nutrients PDF
Six Basic Nutrients PDF
<1> Water:
Water transports other nutrients to cells, carries wastes away, aids digestion and
more. It makes up more than half your weight.
SOURCES: water; juices and other beverages; soups and many "solid" foods
(fruits, vegetables, breads, etc.).
The human body is made up of over 70% water. Our blood is more than 80% our brain
... over 75% and the human liver is an amazing 96% water!
<2> Minerals:
Build bones, teeth, blood, and helps the body use energy.
Minerals combine in important ways in the body, like Calcium in our bones.
Each mineral has a specific role in our body. They also regulate body
processes. For example, the Iron in red blood cells transports oxygen. We can
obtain all the minerals we need through a healthy diet.
The following table contains two of the main minerals that are especially important for all
individuals: Iron and Calcium.
MINERAL
WHERE IS IT FOUND?
IRON
CALCIUM
<3> Proteins:
Build and repair cells, fight infection, and make blood strong. These body builders are
made up of amino acids. ("Complete" proteins have all 8 amino acids that the human
body needs.)
Food
Grams of Protein
40
35
3 oz. beef*
26
3 oz. turkey
25
3 oz. salmon
23
15
10
10
14
1 egg
87
<4> Vitamins:
Vitamins are essential for growth and health. Their main function is to facilitate and
regulate body processes. Vitamins are divided into two main groups, fat soluble and
water soluble.
1. Fat soluble vitamins are absorbed along with fats and can be stored in the
body. They include Vitamins A, D, E, and K.
2. Water soluble vitamins include the B-complex vitamins and Vitamin C.
Your body cannot manufacture vitamins; you must obtain them through foods.
Vitamins help the body use food and work properly. They're found in all foods
from the 4 food groups, which include:
Milk
2 to 3 Cups for children under 9 years
Meats
2 or more servings every day
<5> Carbohydrates:
Carbohydrates provide energy (calories) for muscles, nerves, and the brain.
"Complex" carbohydrate foods provide calories and other nutrients. They're also
good sources of fiber, essential for digestion and the prevention of some diseases.
"Simple" carbohydrate foods provide calories, but not much else. (That's why they're
often called "empty calories.") It protects your muscles.
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<6> Fats:
Provides energy and "fatty acids," and helps digestion. Too much fat can be harmful.
Fat has gotten a pretty bad reputation in recent years, but fatty acids serve several
important functions in our body. Fats, like carbohydrates, provide us with energy, and
they are essential for absorption of vitamins A, D, E, and K. Fatty acids help our body
regulate inflammation, blood pressure, and blood clotting, and they're also used as
insulation and cushioning for our organs.
Of the different kinds of fat, saturated fats raise cholesterol levels, causing heart
disease. Alternatively, monounsaturated and polyunsaturated fats help to lower bad
cholesterol, decreasing the risk of heart disease. All fats are very high in calories, so
use them sparingly!
The basic units of fats are fatty acids and glycerol. There are over forty different types of fatty
acids. Fatty acids can be divided into three groups:
1. Saturated fatty acids
2. Monounsaturated fatty acids
Monounsaturated
Fatty Acids (%)
Polyunsaturated Fatty
Acids (%)
Corn
13
25
55
Olive
17
71
10
Palm
52
38
10
Rapeseed
(Canola oil)
53
22
Soybean
15
23
51
Butter
65
26
1-3
Lard
42
46
6-8
Tallow
53
42