The Six Essential Nutrients

Mineral deficencies

Osteoporosis Hypertension High blood pressure Heart attack Stroke Anemia

Water deficiency symptoms

Vomiting Diarrhea Kidney failure Dehydration Confusions Light-headed

The 6 essential nutrients

carbohydrates, proteins, fats, vitamins, minerals, water

Minerals

Calcium- milk Zinc-eggs Iron- leafy veggies Magnesium- seeds Potassium- bananas Phosphorus- cereals

What does water do in our body?

Carries nutrients, helps regulate body temperature, and helps perform life-supporting functions. And eliminates body waste.

Fat defiencies

Dry skin + eyes Feeling constantly cold Dry hair and/or hair loss Hormonal problems, including loss of menstrual cycle Inability to feel full/always feeling hungry Issues concentrating and/or mental fatigue

Water sources

Glass of water Juice Tomatoes Cucumbers Watermelon

Vitamin function in the body

Helps regulate body processes and helps all other nutrients do their work.

Mineral functions in our body

Helps regulate body processes. Some of these nutrients become part of your body in the form of cells, fluids, muscles, teeth, and bones.

Protein deficiency

Lack of energy Lack of muscle mass Greater risk of bone fractures Stunted growth in children

Protein sources

Made up of small units called amino acids. Complete: meat, poultry, fish, eggs, and dairy Incomplete: beans, peas, grains, and nuts

Fat purpose in the body

Provides some energy, and insulates you from the heat/cold and cushions your vital organs.

Fat sources

Saturated: coconut oil + meat/poultry Unsaturated:vegetable oil + avocados Trans: processed foods like cookies or stick butter

Vitamin deficiency

Scurvy Pellagra Pregnancy complications Anemia

Carbohydrates sources

Simple: sugar + white bread Complex: whole grains + legumes

Carbohydrates purpose in the body

The body's main energy source.

Protein functions in the body

Used to build new cells and repair injured ones. Can also aid in energy levels.

Vitamin examples

Water-Soluble: folate + thiamin (dry beans/peas and lean pork) Fat-Soluble: A, D, E, K (spinach, eggs yolk, whole-grain breads)

Carbohydrates deficiencies

Without sufficient fuel, the body gets no energy. Central nervous system suffers, which may cause dizziness or mental and physical weakness. Hypoglycemia (low blood sugar)