Six Essential Nutrients

Vitamin E

Fat-soluble vitamin. Help form red blood cells and muscles. Protects other nutrients from damage Sources: Vegetable oils, whole grains, dark green leafy vegetables.

Vitamin K

Fat-soluble vitamin. Helps blood clot. Sources: Dark green leafy vegetables, egg yolks

osteoporosis

nutritional deficiency of calcium. Bones become brittle late in life because they were not fully filled out during youth. common for elderly to experience fractures due to this condition.

anemia

nutritional deficiency of iron. Body is unable to create enough red blood cells and the individual feels fatigued

rickets

nutritional deficiency of vitamin D. Causes soft bones

Osteoporosis

A condition in which bones become porous and can break easily.

Phosphorus

Builds and renews bone. Helps in energy production. Sources: Milk, yogurt, cheese, meat, poultry, fish, egg yolks, whole grain breads and cereals

Magnesium

Builds and renews bone. Helps nerves and muscles work properly. Sources: Whole grain products, dark green leafy vegetables, dry beans and peas.

Calcium

Builds and renews bones and teeth. Regulates heartbeat, muscles, and nerves Sources: Milk, yogurt, cheese, dark green leafy vegetables

Water-soluble vitamins

Dissolve in water. These vitamins cannot be stored in your body for later use. That's why it is important to eat foods that supply these vitamins on a regular basis. Taking large amounts of these vitamins as supplements can cause your kidneys to work too hard.

Vitamin D

Fat-soluble vitamin. Helps build strong bones and teeth. Enhances calcium absorption. Your body can produce this from exposure to sunlight. Sources: Milk, egg yolks, fatty fish (salmon and mackerel)

Vitamin A

Fat-soluble vitamin. Promotes growth and healthy skin and hair. Helps eyes adjust to darkness. Helps body resist infections. Sources: Dairy products, spinach, carrots, pumpkin, cantaloupe, peaches, apricots

Potassium

Help maintain the body's balance of fluid. Help with muscle and nerve actions. Sources: Fruits such as bananas and oranges, vegetables, meat, poultry, fish

Iron

Helps build and renew hemoglobin to carry oxygen to cells. If you don't get enough of this iron you could develop a condition called anemia, which makes you feel tired and weak Sources: Meat, poultry, fish, egg yolks and dark green leafy vegetables

Zinc

Helps heal wounds and form blood. Helps in growth and maintenance of body tissues. Sources: Meat, poultry, fish, dairy products, dry beans and peas

Fluoride

Helps prevent tooth decay by strengthening teeth. Small amounts are added to tap water in your community. Toothpaste also contains this.

Vitamin B12

Helps to make red blood cells, and is important for nerve cell function. Found naturally in fish, red meat, poultry, milk, cheese, and eggs. It's also added to some breakfast cereals.

Unsaturated Fats

Liquid and room temperature. Mono and Poly are examples.

Saturated Fats

Solid at room temperature such as butter, margarine, and the fats in meat, poultry, and dairy products.

Fat-soluble vitamins

These vitamins dissolve in fat—both in foods and in your body. You store these vitamins in body fat and in your liver. When you need them, your body pulls some out of storage. Excess amounts can build up to harmful levels in your body.

Minerals

This essential nutrient plays an important part in the body by regulating body processes, building healthy bones, and developing healthy blood.

Fats

This nutrient gives your meals flavor and texture. Supplies energy and promotes healthy skin. Can be stored in your body to act as a cushion to protect vital organs.

Protein

This nutrient helps your body grow, repair itself, and fight disease.

Carbohydrates

This nutrient is broken down into 2 categories Simple: sugar Complex: Starch (breads, pasta) and a good source of fiber

Vitamin B6

Water soluble vitamin. Helps in energy production. Needed for a healthy nervous system. Helps protect against infection. Sources: Poultry, fish, meat, some fruits and vegetables

Folate (folic acid)

Water-soluble vitamin. Helps build red blood cells. May help protect against heart disease. Helps to prevent birth defects. Sources: Fruits, whole grains, dark green leafy vegetables

Riboflavin

Water-soluble vitamin. Helps in energy production. Helps the body resist infections. Sources: Whole grains, milk products, meat, poultry, fish

Thiamin

Water-soluble vitamin. Helps in energy production. Maintains healthy nerves. Sources: Whole grains, lean pork, dry beans and peas

Niacin

Water-soluble vitamin. Helps in energy production. Needed for a healthy nervous system. Sources: Meat, poultry, fish, whole grains

Vitamin C

Water-soluble vitamin. Increases resistance to infection. Maintains healthy teeth and gums. Helps wounds heal. Helps keep blood vessels healthy. Sources: Citrus fruits, tomatoes, green peppers, strawberries, broccoli

Water

You need about 8 cups of this each day. You can live longer with food than you can without this.

Amino Acids

Your body makes 9 essential____________. You need to consume the others from the foods you eat