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)