This document discusses the essential nutrients required for human nutrition: water, protein, carbohydrates, fats, vitamins, and minerals. It provides sources and functions for each nutrient. Water carries nutrients and removes waste. Proteins help build tissue and provide antibodies. Carbohydrates and fats provide energy, while saturated and unsaturated fats impact cholesterol levels differently. Vitamins facilitate nutrient use and regulate growth. Minerals aid bone/tooth growth and various body functions.
4. Water
Sources-Liquids, fruits, and vegetables
Functions- Carries nutrients an removes
waste; dissolves amino acids, glucose,
and minerals; cleans body by removing
toxins; regulates body temperature
5. Proteins
Sources – meat, poultry, fish, eggs, beans,
nuts, cheese, tofu, vegetables, some fruits,
pastas, breads, cereal and rice.
Functions – Helps build new tissue to keep
hair, skin and eyesight healthy; builds
antibodies, enzymes, hormones and other
compounds; provide fuel for the body.
6. Carbohydrates
Sources – Grains, cereal, pasta, fruits, and
vegetables, nuts, milk, and sugars.
Functions – provides energy
7. Fats
Saturated
Sources – Red meat, dairy products, egg yolks,
coconut and palm oils, shortening, stick
margarine, and baked goods.
Functions – provides energy, triggers production
of cholesterol
Unsaturated
Sources – some fish, avocados, olives, canola
and peanut oils
Functions – provides energy but triggers more
“good cholesterol” production and less “bad
cholesterol” production.
8. Vitamins
Sources – fruits, vegetables, grains, some
meat and dairy products.
Functions – facilitate use of other nutrients;
involved in regulating growth, maintaining
tissue and manufacturing blood cells,
hormones and other body components.
9. Minerals
Sources – many foods.
Functions – help build bones and teeth,
aid in muscle function and nervous system
activity, assist in various body functions
including growth and energy production.
