ESSENTIAL NUTRIENT OF LIFE

 

 ESSENTIAL NUTRIENTS OF BODY NEEDS:

Nutrients are compounds in food to life and health, providing energy. Essential nutrients cannot be synthesized within the cell and must be present in the food. They are many essential nutrients, they are broken into two categories.

ESSENTIAL NUTRIENT OF LIFE

Macronutrient; “Macro-” means large, and these are the nutrients humans need in the largest amounts.

 Protien, carbohydrates, fats, dietary fiber, and water.

Micronutrient; “Micro-” means small; humans need micronutrients in small amounts.

vitamins, minerals

CARBOHYDRATE:

Carbohydrates  are classified according  to their number of sugar units.

Carbohydrate are the main source of energy for the body they are sugar, starch, and dietary fiber. the body's carbohydrate breakdown into glucose and blood sugar.

Carbohydrates are essential constituents of living things.

PROTEIN:

Protein is an essential macronutrient, protein is found throughout the body, and a protein is the basis of many animal body structures, (e.g.muscles, skin, hair).

FATS:

Fats are the major storage forms of energy in the body. The body uses fats as a fuel source. Fats are triglyceride, (a type of lipid) fats in food come in several forms including Saturated, monosaturated, and polyunsaturated.

NUTRIENT                 FOOD SOURCE

Carbohydrates :    Rice, Pasta, Oatmeal, Potato, Peas, lentils.

Protein :             Fish, Seafood. poultry, Skim or low-fat milk, Skim or low-fat yogurt.

                           Fat-free or low-fat cheese, egg.

Fat:                    Processed meat products - such as sausages, butter, full-fat cream milk,

                          hard cheese such as cheddar, Parmesan, nuts, seeds, and plant-based oil.

VITAMINS: 

Are micro-nutrients boosting the immune system? vitamin is not produced in our bodies and must drive from the food we eat

They are 13 essential vitamins fats soluble vitamin and water soluble vitamins, A, D, E, and K dissolved in fats. Water soluble vitamins ( C, B COMPLEX).

MINERALS:

Mineral are microelectronics essential for health include, Calcium, Phosphorous, Sodium, Chloride, Magnesium, Iron, Zinc, Copper, Iodine, Fluoride, manganese, selenium.

WATER:

Water is probably the most important essential nutrient that a person needs. A person can only survive a few days without consuming water. 

NUTRIENT                 FOOD SOURCE

Calcium         Nonfat and low-fat dairy, dairy substitutes, broccoli, dark,

                        leafy greens, and sardines.

Potassium Bananas, cantaloupe, raisins, nuts, fish, spinach, and other 

                       dark greens, strawberries, carrots, raspberries, and colorful fruit  

                       and vegetables.

Magnesium Spinach, black beans, peas, and almond.

Phosphorus       Cashew, salmon, lentil.

Copper               Hazelnuts, brown rice, chickpeas.

Magnese           Spinach, iron-fortified cereals, beef liver,

Iron                    Red meat,  poultry, spinach. Dried fruit, such as raisins

                         and apricots. Iron-fortified cereals, bread, and pasta.

Zinc                   Lean meats, poultry, eggs,  seafood, beans, peas, and lentils,

                         nuts and seeds, and soy products. Oysters, red meat,  

                         Baked beans, chickpeas, cashews and almonds.

Sodium             Milk, yogurt and cheese, almond and cashew little amount.

Iodine             Milk, yogurt and cheese, fish,shrimp and other seafood, table salt,

                       soya sauce.

Flouride         Grapes, Risen, tea, fish, Potato.

Chromium      Liver, whole grains, nuts, cheese.

Vitamin A Eggs, milk, carrots, sweet potatoes, and cantaloupe.

Vitamin C Oranges, strawberries, tomatoes, kiwi, broccoli, and red and

                        green bell peppers.

Vitamin E Avocados, nuts, seeds, whole-grain foods, spinach, and other

                          Leafy greens.

Vitamin D            Sunlight, sunflower, 

Vitamin K           Leafy green vegetables, soybeans, okra.

Vitamin B           Milk, cheese, egg, liver, kidney, chicken, red meat, fish, 

                           dark green vegetables.

Vitamin B1        Whole grains and fortified bread, cereal, pasta, and rice.

                          legumes, such as black beans and soybeans, seeds, nuts.

Vitamin B2         Oatmeal, yogurt, milk, almond.

Vitamin B3         Fish, meat, poultry.

Vitamin B5          Beef liver, avocado, mushroom, cereal.

Vitamin B6          Potatoes, poultry.

Vitamin B7         Egg, salmon, sunflower seed.

 Vitamin B9          Dark green leafy vegetables, beef liver, Avocado, eggs, nuts 

                            and  bean, papaya.

  Vitamin  B12    Milk, yogurt, beef.