Major Nutrients<\/p>\n
Here are some facts about major nutrients, including what they contribute to good health and in what foods they are found. The nutrients are organized in seven groups:<\/p>\n
1. Carbohydrates
\n2. Proteins
\n3. Fats
\n4. Vitamins
\n5. Macrominerals
\n6. Microminerals
\n7. Water<\/p>\n
1. Carbohydrates<\/p>\n
Supply energy (4 calories per gram).
\nSpare proteins to be used for growth and maintenance of body tissues rather than energy.
\nProvide fiber if whole grain.<\/p>\n
Food sources include: complex carbohydrate foods include breads, cereals, pasta, rice, and starchy vegetables such as potatoes, green beans, corn, and lima beans. Simple carbohydrate foods include sugar, honey, syrup, candy, soft drinks, icings, and fruit.<\/p>\n
2. Proteins<\/p>\n
Build and repair body tissues.
\nHelp antibodies fight infection.
\nSupply energy (4 calories per gram) if more is consumed than needed to build and repair body tissues.<\/p>\n
Food sources include: meat, poultry, fish, eggs, milk, yogurt, cheese, dried beans and
\npeas, and nuts and nut butters.<\/p>\n
3. Fats<\/p>\n
Supply the most concentrated source of energy (9 calories per gram).
\nCarry fat-soluble vitamins A, D, E, and K.
\nProvide feeling of fullness and satisfaction since fats take longer to digest.<\/p>\n
Food sources include: oils, shortening, butter, margarine, mayonnaise, salad dressings, table cream, and sour cream.<\/p>\n
4. Vitamins<\/p>\n
Vitamin C (Ascorbic Acid)
\nHelps form cementing substances such as collagen that hold body cells together, thus strengthening blood vessels and hastening healing of wounds and bones.
\nIncreases resistance to infections.
\nHelps body absorb iron in the diet.<\/p>\n
Food sources include: cantaloupe, grapefruit, grapefruit juice, honeydew melon, kiwi fruit, mandarin orange sections, mango, orange juice, papaya, strawberries, tangerines, asparagus, broccoli, brussels sprouts, cabbage, cauliflower, kale, sweet green and red peppers, sweet potatoes.<\/p>\n
Thiamin (B1)
\nHelps body cells obtain energy from food.
\nHelps keep nerves healthy.
\nPromotes good appetite and digestion.<\/p>\n
Food sources include: meat, poultry, fish, dried beans and peas, nuts, enriched and whole-grain breads and cereals.<\/p>\n
Riboflavin (B2)
\nHelps cells use oxygen to release energy from food.
\nHelps keep eyes healthy and vision clear.
\nHelps keep skin around mouth and nose healthy.<\/p>\n
Food sources include: milk, liver, meat, poultry, fish, eggs, and green leafy vegetables.<\/p>\n
Niacin (B3)
\nHelps cells use oxygen to release energy from food.
\nMaintains health of skin, tongue, digestive tract, and nervous system.<\/p>\n
Food sources include: liver, meat, poultry, and fish, peanuts and peanut butter, dried beans and dried peas, and enriched and whole-grain breads and cereals.<\/p>\n
Vitamin A
\nHelps keep eyes healthy and able to adjust to dim light.
\nHelps keep skin healthy.
\nHelps keep lining of mouth, nose, throat and digestive tract healthy and resistant to infection.
\nPromotes growth.<\/p>\n
Food sources include: liver, dark green and deep yellow vegetables (such as broccoli, collards and other green leafy vegetables, carrots, pumpkin, sweet potatoes, winter squash), butter and fortified margarine, whole milk, vitamin A-fortified nonfat milk, and vitamin A-fortified lowfat milk.<\/p>\n
Vitamin D
\nHelps body absorb calcium.
\nHelps body build strong bones and teeth.<\/p>\n
Food sources include: vitamin D-fortified milk.
\nIn addition: Exposure to sunlight is another source of Vitamin D. (Vitamin D is produced in the skin with stimulus of sun.)<\/p>\n
Vitamin E
\nActive in maintaining the involuntary nervous system, vascular system, and involuntary muscles.<\/p>\n
Food sources include: vegetable oils, margarine made from vegetable oils.<\/p>\n
Vitamin K
\nNecessary for proper blood clotting.<\/p>\n
Food sources include: green leafy vegetables, milk, meat, eggs.<\/p>\n
Folate (Folic Acid or Folacin)
\nHelps body produce normal red blood cells.
\nHelps in the biochemical reactions of cells in the production of energy.
\nReduces the risk of neural tube birth defects in newborns.<\/p>\n
Food sources include: most enriched breads, flour, corn meal, pasta, rice and other grain products; vegetables; mustard and turnip greens; liver; citrus fruit juices; and legumes.<\/p>\n
Biotin
\nEssential in the breakdown of carbohydrates, lipids, and proteins in the body.<\/p>\n
Food sources include: liver, kidneys, egg yolk, vegetables and fruits (especially bananas, grapefruits, watermelon, and strawberries).<\/p>\n
Pantothenic Acid
\nAids in the metabolism of fat.
\nAids in the formation of cholesterol and hormones.<\/p>\n
Food sources include: liverwurst, meats, poultry, egg yolk, wheat germ, rice germ, tomato paste, sweet potatoes, oatmeal, and milk.<\/p>\n
Pyridoxine (B6)
\nNeeded to help nervous tissues function normally.
\nHelps to maintain the health of the skin and red blood cells.
\nAssists in the metabolism of proteins, carbohydrates, and fats.<\/p>\n
Food sources include: liver, lean meats, cereals, vegetables, and milk.<\/p>\n
Cyanocobalamin (B12)
\nNecessary in the development of normal growth.
\nHelps in the metabolism of folate.
\nHelps protect against pernicious anemia. (Pernicious anemia primarily results from the body\u2019s inability to absorb vitamin B12. However, it can result from a deficiency of vitamin B12 in the diet.)<\/p>\n
Food sources include: liver, fish and seafood, meats, eggs, chicken, and milk.<\/p>\n
5. Macrominerals<\/p>\n
Calcium
\nNeeded for bone rigidity.
\nHelps in blood clotting.
\nAids in muscle contraction, normal nerve functions.<\/p>\n
Food sources include: milk (nonfat, lowfat, and whole), yogurt, cheese, green leafy vegetables such as kale, collards, mustard greens, and turnip greens.<\/p>\n
Phosphorous
\nHelps build strong bones and teeth.
\nAids in all phases of calcium metabolism.<\/p>\n
Food sources include: meat, poultry, liver, fish, eggs, milk, other dairy products, grain products, lima beans, legumes, nuts and seeds.<\/p>\n
Magnesium
\nHelps regulate body temperature, muscle contractions, and the nervous system.
\nHelps cells utilize carbohydrates, fats, and proteins.<\/p>\n
Food sources include: green leafy vegetables, nuts (including brazil nuts, almonds, and cashews), meats, beef liver, salmon, cheddar cheese, milk, eggs, and dry beans and peas.<\/p>\n
Sodium, Chloride, Potassium (These three work together to:)
\nRegulate the flow of fluids in the body.
\nHelp regulate the nervous system.
\nHelp regulate the muscle functions, including heart.
\nHelp regulate nutrient absorption in the cells.<\/p>\n
Food sources include: sodium and chloride are found in table salt. Potassium is found in meats, milk, bananas, leafy green vegetables, and citrus fruits.<\/p>\n
6. Microminerals<\/p>\n
Iron
\nCombines with protein in the blood to form hemoglobin.<\/p>\n
Food sources include: liver and other organ meats, egg yolks, dried legumes, ground beef, leafy green vegetables, shellfish, enriched breads, fortified cereals.<\/p>\n
Zinc
\nPlays an important role in the formation of protein in the body, thus assists in wound healing, blood formation, and general growth and maintenance of all tissues.<\/p>\n
Food sources include: oysters, organ meats, beef, pork, chicken, turkey, wheat germ.<\/p>\n
Copper
\nNecessary in the formation of hemoglobin.<\/p>\n
Food sources include: liver, shell fish, nuts and seeds, prunes, whole-wheat grain and bran products, barley, lima beans, white and sweet potatoes, tomato juice, and turnip greens.<\/p>\n
Manganese
\nNecessary for normal development of bones and connective tissues.<\/p>\n
Food sources include: nuts, rice, whole grains, beans, and leafy green vegetables.<\/p>\n
Selenium
\nWorks in conjunction with vitamin E to protect cells from destruction.<\/p>\n
Food sources include: fish, organ meats, shellfish, eggs, grains and plants grown in selenium-rich soil.<\/p>\n
Chromium
\nMaintains normal glucose uptake into cells.
\nHelps insulin bind to cells.<\/p>\n
Food sources include: vegetable oils, egg yolks, whole grains, and meats.<\/p>\n
Iodine
\nNeeded by thyroid gland to produce thyroxine, which is essential for the oxidation rates of cells.<\/p>\n
Food sources include: iodized salt, ocean fish, seaweed, and milk.<\/p>\n
Fluoride
\nHelps reduce incidence of tooth decay.<\/p>\n
Sources include: fluoridated drinking water, seafood, tea, fruits and vegetables grown in areas where natural fluoride level in the water is high, and fluoridated toothpaste.<\/p>\n
7. Water<\/p>\n
Is essential for life.
\nRepresents two-thirds of our body weight.
\nIs part of every living cell.
\nIs the medium for all metabolic changes (digestion, absorption, and excretion).
\nTransports nutrients and all body substances.
\nHelps maintain body temperature.
\nActs as a lubricant.<\/p>\n
Sources include: drinking water, liquid foods, water in foods, and water released when carbohydrates, protein, and fats are metabolized in the body.<\/p>\n","protected":false},"excerpt":{"rendered":"
Major Nutrients Here are some facts about major nutrients, including what they contribute to good health and in what foods they are found. The nutrients are organized in seven groups: 1. Carbohydrates 2. Proteins 3. Fats 4. Vitamins 5. Macrominerals 6. Microminerals 7. Water 1. Carbohydrates Supply energy (4 calories per gram). Spare proteins to […]<\/p>\n","protected":false},"author":3870,"featured_media":0,"parent":57,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"template-nosidebar.php","meta":{"jetpack_post_was_ever_published":false,"footnotes":""},"class_list":["post-557","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/P7VQ1l-8Z","_links":{"self":[{"href":"https:\/\/home.lps.org\/ns\/wp-json\/wp\/v2\/pages\/557","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/home.lps.org\/ns\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/home.lps.org\/ns\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/home.lps.org\/ns\/wp-json\/wp\/v2\/users\/3870"}],"replies":[{"embeddable":true,"href":"https:\/\/home.lps.org\/ns\/wp-json\/wp\/v2\/comments?post=557"}],"version-history":[{"count":2,"href":"https:\/\/home.lps.org\/ns\/wp-json\/wp\/v2\/pages\/557\/revisions"}],"predecessor-version":[{"id":559,"href":"https:\/\/home.lps.org\/ns\/wp-json\/wp\/v2\/pages\/557\/revisions\/559"}],"up":[{"embeddable":true,"href":"https:\/\/home.lps.org\/ns\/wp-json\/wp\/v2\/pages\/57"}],"wp:attachment":[{"href":"https:\/\/home.lps.org\/ns\/wp-json\/wp\/v2\/media?parent=557"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}