Nutrient-rich food for a healthy body. Fruits and vegetables are loaded with nutrients that can keep us from nutritional deficiency. Here are also simple recipes for a plant-rich diet. Know the nutrients on your plate and make the right choice.

1. “Take care of your body. it’s the only place you have to
live.”
– Jim Rohn

2. • Introduction
• What are nutrients?
• Importance of nutrients in our body
• Nutritional deficiency
• Plant based sources of nutrients
• Simple recipes for plant rich food
• Concluding note
Outline of Contents

3. • The food we consume often, is getting farther away from
nature.
• Enjoying fruits and veggies is a great way to give our
body the essential nourishment.
• Each type of fruit/vegetable brings its own unique set of
nutrients and benefits. Including a variety of them in
the diet is definitely worth it!
Introduction

4. What are nutrients?
oNutrients are substances required
by the body to perform its basic
functions.
oNutrients must be obtained from
our diet, since the human body
does not synthesize or produce
them.
oThere are six classes of nutrients
required for the body to function
and maintain overall health.
Nutrients
Carbohydrates
Proteins
Lipids/Fats
Vitamins
Minerals
Water

5. Importance of Nutrients in our body
Nutrients have one or more of
three basic functions:
They provide energy, contribute
to body structure, and/or
regulate chemical processes in
the body.
These basic functions allow us to
detect and respond to
environmental surroundings, move,
excrete wastes, respire (breathe),
grow, and reproduce.

6. Nutritional Deficiency
A nutrient deficiency occurs when the body doesn’t
get the necessary amount of nutrients it needs.
A range of health problems can arise from
nutritional deficiency.
It can be prevented by eating a balanced diet.

7. Nutritional Deficiency
There are three main types of
nutritional deficiencies, which are
:
oVitamin Deficiency
oMineral Deficiency
oProtein Deficiency
Prevent nutrient deficiencies by
eating a wholesome, nutrient-
dense diet.

8. Plant based sources of nutrients
Carbohydrates provide a great part
of the energy in our diets.
Unprocessed food, i.e. whole
fruits, starchy vegetables such as
sweet potatoes, corn, winter
squash, whole grains and
legumes are an unrefined or
complex carbohydrate source.
Carbohydrates

9. Plant based sources of nutrients
Refined
Carbohydrates are
heavily processed
carbohydrates
such as white
bread, pastries,
sodas, white
pasta.
Refined foods are
processed so
much before you
eat them, the
body can quickly
absorb the simple
sugars from them.

10. Plant based sources of nutrients
Proteins
Protein is
necessary for the
proper growth,
development, and
repair of the
human body.
Vegetarian foods high in
protein include tofu,
beans, lentils, green
peas, nuts, seeds, whole
grains, peanut butter
and white button
mushrooms.

11. Plant based sources of nutrients
Lipids/ Fats
Lipids/ Fats have many important functions in our body.
They give us energy, keep our body warm, build cells, protect our
organs, help in absorbing vitamins from food.
Unsaturated fats are the healthy fats. Saturated and trans fats are
generally not as good for our body.
There are two main types of unsaturated fat: Monounsaturated fats
and Polyunsaturated fats.

12. Plant based sources of nutrients
Saturated fats: pies,
pastries, cakes,
margarine, palm oil,
coconut oil and
coconut cream.
Unsaturated Fats:
Mono-unsaturated :
olive oil, rapeseed oil,
avocadoes, nuts.
Unsaturated Fats:
Poly-unsatured:
Omega 3 :
chia seeds, ground
flaxseed, flaxseed oil,
and canola oil.
Unsaturated Fats:
Poly-unsaturated :
Omega 6 :
Plant oils
(sunflower, safflower,
corn oil) nuts and seeds

13. Plant based sources of nutrients
Vitamins
Vitamins are
substances that
our body needs
to grow and
develop
normally.
There are 13
vitamins our
body needs.
They are: Vitamin A, B vitamins (thiamine,
riboflavin, niacin, pantothenic acid, biotin,
vitamin B-6, vitamin B-12 and folate),
Vitamin C, Vitamin D, Vitamin E and
Vitamin K.

14. Plant based sources of nutrients
Vitamin Source
Vitamin A Yellow and orange fruits and vegetables, as well as leafy green vegetables.
B
Vitamins
Main food sources are the germ (the nutrient-dense component of grains) and
bran of wheat and rice husks, and the outer portion of whole grains.
Vitamin C Citrus fruits, cantaloupe, peppers, strawberries, cabbage, tomatoes, and green
leafy vegetables.
Vitamin D This is the “sunshine vitamin,” so just get a good 15 to 30 minutes of sunlight a
day depending on your skin type, and that should replenish your stores of
vitamin D.
Vitamin E Grains, nuts, and seeds.
Vitamin K Green leafy vegetables, Brussels sprouts, broccoli, cauliflower, and cabbage

15. Plant based sources of nutrients
Minerals
• The five major minerals in the
human body are calcium,
phosphorus, potassium, sodium,
and magnesium.
• Our body uses minerals for many
different jobs, including keeping
your bones, muscles, heart, and
brain working properly.
• Minerals are also important for
making enzymes and hormones.

16. Plant based sources of nutrients
Mineral Source
Calcium Green leafy vegetables, bok choy, broccoli, tofu, beans, chick peas, sunflower
and sesame seeds, brazil nuts, almonds, flax seeds, dried fruits, blackstrap
molasses.
Phosphorus Cereal grains, pinto beans, nuts, dried beans, lentils, peas, brown rice,
avocados, spinach, yeast.
Potassium Bananas, raisins, potatoes, sweet potatoes, winter squash,, raw and cooked
spinach, tomatoes, avocado, kiwi, dried fruits, melons, oranges, grapefruit,
strawberries.
Magnesium Cooked spinach, brown rice, nuts, legumes, broccoli, wheat germ/bran, whole
grains, dried figs, cooked oatmeal, green leafy vegetables, bananas.
Sodium For those looking to decrease added sodium(Table salt) and incorporate
natural sources of sodium, turn to plant-based foods such as beets, celery,
carrots, spinach and chard.

17. Plant based sources of nutrients
Mineral Source
Iodine Sea salt, Iodized salt, Iodine–rich sea vegetables, kelp.
Iron Green leafy vegetables, beans, seeds, nuts, dried fruits, watermelon, cream of
wheat, spinach, whole grains, bran flakes, blackstrap molasses.
Manganese Whole grains, cereals, wheat germ, cooked oatmeal, nuts, seeds, legumes,
cooked kale and spinach, avocados, strawberries, pineapples.
Selenium Whole grains, brazil nuts, kidney beans, yeast.
Zinc Whole grains and cereals, pumpkins seeds, legumes, lentils, soy products,
sunflower seeds, nuts, yeast, wheat germ, maple syrup, spinach, raw collard
greens, corn.

18. Simple recipes for plant rich food
Avocado Salad
Method:
• In a small bowl, whisk together extra virgin
virgin olive oil and lemon juice. Season with
with salt and pepper.
• In a large bowl, combine avocados, tomato,
tomato, cucumber, corn, onion, chopped
cilantro.
• Gently toss with the dressing in small bowl.
bowl. Serve immediately.
Ingredients:
• 2 tbsp. extra-virgin olive oil
• Juice of 1 lemon
• Salt
• Freshly ground black pepper
• 3 avocados, cubed
• 2 tomatoes, halved
• 1 small cucumber, sliced
• 1/3 cup corn
• ½ red onion
• 2 tbsp. chopped cilantro

19. Simple recipes for plant rich food
Method:
• Add the falafel ingredients to a food processor, and
and pulse until well combined, but not pureed.
• gently form the mixture into 12 to 15 thick patties.
patties.
• Drizzle the little cakes with olive oil, and bake,
flipping halfway, until they’re golden brown and
crisp.
Ingredients:
• 225g Chickpeas-overnight
soaked
• 2-4 garlic cloves
• 5 scallions
• 2 cups cilantro/parsley
• 1 tsp sea salt
• Ground cumin, coriander,
black pepper-1 tsp each
Falafel

20. • Awareness of the nutrients on your plate is the first step in
moving towards a healthier diet and therefore a healthier
body.
• It can be difficult sometimes to choose an apple over a
candy bar and you don't always have to, but in the long
run, your body will thank you for eating healthy.