The Six Essential Nutrients
Minerals
Osteoporosis Hypertension High blood pressure Heart attack Stroke Anemia
Water
Vomiting Diarrhea Kidney failure Dehydration Confusion Light-headed
Minerals
Calcium- milk Zinc-eggs Iron- leafy veggies Magnesium- seeds Potassium- bananas Phosphorus- cereals
Water
Carries nutrients, helps regulate body temperature, and helps perform life-supporting functions. And eliminates body waste.
Fat
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
Glass of water Juice Tomatoes Cucumbers Watermelon
Vitamins
Helps regulate body processes and helps all other nutrients do their work.
Minerals
Helps regulate body processes. Some of these nutrients become part of your body in the form of cells, fluids, muscles, teeth, and bones.
Protein
Lack of energy Lack of muscle mass Greater risk of bone fractures Stunted growth in children
Protein
Made up of small units called amino acids. Complete: meat, poultry, fish, eggs, and dairy Incomplete: beans, peas, grains, and nuts
Fat
Provides some energy, and insulates you from the heat/cold and cushions your vital organs.
Fat
Saturated: coconut oil + meat/poultry Unsaturated:vegetable oil + avocados Trans: processed foods like cookies or stick butter
Vitamins
Scurvy Pellagra Pregnancy complications Anemia
Carbohydrates
Simple: sugar + white bread Complex: whole grains + legumes
Carbohydrates
The body's main energy source.
Protein
Used to build new cells and repair injured ones. Can also aid in energy levels.
Vitamins
Water-Soluble: folate + thiamin (dry beans/peas and lean pork) Fat-Soluble: A, D, E, K (spinach, eggs yolk, whole-grain breads)
Carbohydrates
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)
