This document provides information on nutrients including vitamins, minerals, carbohydrates, proteins, fats and water. It defines each category and lists their functions in the body. Carbohydrates are the main source of energy while proteins aid growth and repair. Both saturated and unsaturated fats are discussed. Vitamins help the body use other nutrients and are divided into fat-soluble and water-soluble types. Minerals regulate chemical reactions and build tissues, with calcium and iron named as important macro minerals. The document concludes by listing common food sources of vitamins and minerals.

1. Nutrients
Substances that
 Provide Energy
 Helps with body processes
 Helps with growth & repair of cells
Six Categories:
 Fats
 Proteins
 Carbohydrates
 Minerals
 Vitamins
 Water

2. Carbohydrates
Main source of energy
1g carbs = 4 calories
Simple Carbohyrates:
sugars that provide quick
energy
Complex
carbohydrates: starches
& fibers
Fiber
 Part of grains & plant foods
that cannot be digested
 Helps move food through
digestive system
 Reduces cholesterol & risk
of heart disease

3. Protein
Nutrient needed:
 For Growth
 To build, repair, and
maintain body tissues
 To regulate body
processes
 To supply energy
1 g protein = 4 calories
Amino acids: building
blocks that make up
proteins
9 of the amino acids are
considered essential
(body cannot produce)
11 are considered
nonessential (body can
produce
Complete protein =
contains all essential
amino acids
Incomplete protein = is
low in 1 or more essential
amino acids

4. Fats
Saturated
 Found mainly in animal
 Solid @ room temp.
 Causes liver to produce
cholesterol
 Trans Fat: snack foods &
margarine
 Unsaturated: liquid @ room
temp.
 Monounsaturated: olive &
canola oils
 Polyunsaturated: sunflower,
corn, canola oils, seafood
Nutrient that
source of stored energy
Helps body store & use
vitamins
Maintain body heat
Build brain cells &
nerve tissue
1 g fat = 9 calories

5. Vitamins
Nutrient that:
 Helps the body use
carbohydrates, fats, &
proteins
Fat Soluble Vitamins:
dissolves in fat & can be
stored in the body
 Vitamins A, D, E, K
 released as the body
needs them
 Taking large doses can be
toxic
Water Soluble Vitamins
 Dissolves in water & is not
stored in the body in
significant amounts
 must be replenished
regularly
 Excess excreted from body
 B1 (thiamin), B2, B6, B12,
C, niacin, folic acid,
riboflavin

6. Minerals Water
Nutrient that
 Regulates chemical
reactions in the body
 Builds tissues
 Macro minerals
 Calcium
 Phosphorus
 Potassium
 Sodium
 Micro minerals
 Copper
 Iron
 zinc
Nutrient that
 Involved in all body processes
 Makes up the basic part of
blood
 Helps with waste removal
 Regulates body temperature
 Cushions spinal cord & joints
 Sources
 Drinking water
 Moist food (fruits & veggies)
 Dehydration: when water
content of body is very low
 Diuretic: product that
increases urine output

7. Vitamins and Their Functions
Vitamin A- aids in immune function, bone and teeth formation, promotes
growth and repair of body tissues
Vitamin D- improves absorption of calcium and phosphorus, maintains nervous
system
Vitamin E- major antioxidant, nourishes cells, prevents blood clots
Vitamin K- prevents internal bleeding
 Vitamin B- promote growth and muscle tone, aids in digesting carbs, maintain
nervous system and vision, maintain red and white blood cells, aids in
metabolizing proteins, promote healthy skin
Vitamin C- antioxidant, maintains oral health, helps heal wounds, helps prevent
infection, prevents scurvy
Folic Acid- promotes growth and reproduction of cells, aids in formation of red
blood cells and bone marrow, prevents neural tube birth defects

8. Minerals and Their Functions
• Macro minerals
– Sodium- controls volume of fluid in body, maintains pH,
essential for nerve and muscle function
– Potassium- essential for nerve and muscle function
– Phosphorus- makes up bone, forms compounds for
energy like ATP
– Calcium- makes up bones and teeth, essential for nerve
function, muscle function and blood clotting
– Iron- essential for oxygen transfer (hemoglobin)
– Magnesium- essential for bones, function of nerves and
muscles, needed for many enzymes

9. Micro minerals
• Chromium- Involved in skeletal muscle
function.
• Copper- Contained in enzymes and red blood
cells
• Zinc- needed in enzymes, strengthens
immune system
• Selenium- antioxidant, strengthens immune
system, in many enzymes

10. Sources of Vitamins
• Vitamin A- liver, eggs, dark green and yellow vegetables
• Bvitamins- lean meats, fish, poultry, whole grains, potatoes,
bananas, lentils, chili peppers, and molasses
• Vitamin C- citrus, tomatoes, red and green peppers, and
berries
• Vitamin E- oils, nuts, beans, whole grains, and leafy greens
• Vitamin D- sunlight (body makes it), milk (fortified with it)
• Vitamin K- leafy greens, broccoli
• Folic Acid- leafy greens, poultry, dried beans, and oranges

11. Sources of Vitamins
• Vitamin A- liver, eggs, dark green and yellow vegetables
• Bvitamins- lean meats, fish, poultry, whole grains, potatoes,
bananas, lentils, chili peppers, and molasses
• Vitamin C- citrus, tomatoes, red and green peppers, and
berries
• Vitamin E- oils, nuts, beans, whole grains, and leafy greens
• Vitamin D- sunlight (body makes it), milk (fortified with it)
• Vitamin K- leafy greens, broccoli
• Folic Acid- leafy greens, poultry, dried beans, and oranges

12. Sources of Minerals
• Calcium- milk, cheese, and produce
• Iron- eggs, leafy greens, liver, meat, and nuts
• Phosphorus- dairy, fruits, meats, and vegetables
• Magnesium- eggs, fish, nuts, milk, and leafy greens
• Sodium- table salt, processed foods
• Potassium- Cereal, coffee, fruit, meat, and whole grains
• Copper- liver, raisins, peas, cocoa
• Zinc- eggs, liver, red meat, seafood, and whole grains
• Selenium- eggs, garlic, seafood, whole grains
• Chromium- Cheese, fruit, meat, and nuts

13. Sources
• http://www.cdc.gov/nccdphp/dnpa/nutrition/nutrition_for_everyone/basics/vitamins.htm
• http://www.healthline.com/hlbook/nut-vitamins