6 Essential Nutrients and Their Functions An essential

6 Essential Nutrients and Their Functions

An essential nutrient • An essential nutrient is a nutrient that the body cannot synthesize on its own -- or not to an adequate amount -- and must be provided by the diet. These nutrients are necessary for the body to function properly.

The six essential nutrients include • • • Carbohydrates Protein Fat Vitamins Minerals Water

Carbohydrates • Carbohydrates are the main energy source for the brain. Without carbohydrates, the body could not function properly.

Sources include • • Fruits Breads(wheat) and Grains Starchy vegetables Sugars

• Make at least half of the grains you consume whole grains.

Whole grains • • Barley: - jau, Corn: - makka, buckwheat, popcorn Millet: - bajara, oats Rye: - rye

• Whole grains and fruit are full of fiber, which reduces the risk of coronary heart disease and helps maintain normal blood glucose levels.

Protein • Protein is the major structural component of cells and is responsible for the building and repair of body tissues. • Supports healthy bone, muscle and skin growth. • Supports healthy eyes and vision. • Supports a strong immune system.

Sources of protein • • • Meat Fish Eggs Lentils Barley Kidney beans Spinach Nuts Cauliflower

Fat • Fat is an energy source that when consumed, increases the absorption of fat-soluble vitamins including vitamins A, D, E and K.

• Fat is an important part of a healthy diet, but what matters most is the type of fat you eat.

• Twenty to 35 percent of your daily intake should come from fat.

• Choose healthy options such as omega-3 -rich foods like fish, walnuts and vegetable-based oils

Sources of fat • • Cheese Dark chocolate Whole eggs Oily fish: - salmon Nuts Olive oil Coconut oil Skimmed milk

Vitamins • A vitamin an organic compound a vital nutrient that an organism requires in limited amounts.

There are 13 vitamins your body needs. They are • Vitamin A • B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 andfolate) • Vitamin C • Vitamin D • Vitamin E • Vitamin K Each vitamin has specific jobs. If you have low levels of certain vitamins, you may get health problems.

• The best way to get enough vitamins is to eat a balanced diet with a variety of foods. In some cases, you may need to take vitamin supplements. It's a good idea to ask your health care provider first. High doses of some vitamins can cause problems.

Sources of vitamins • • Fruits Vegetables Milk Nuts Eggs Meat Fish Bread

Minerals • Like vitamins, minerals are substances found in food that your body needs for growth and health. • The minerals in our diet are essential for a variety of bodily functions. They are important for building strong bones and teeth, blood, skin, hair, nerve function, muscle and for metabolic processes such as those that turn the food we eat into energy.

• There are two kinds of minerals: macrominerals and trace minerals. • Macrominerals are minerals your body needs in larger amounts. They include calcium, phosphorus, magnesium, sodium, potassium, and chloride. • Trace minerals: -Chromium, Molybdenum.

• A balanced diet usually provides all of the essential minerals.

Sources of minerals Curd Buttermilk Vegetables Bread Meat Fish Nuts

Water • Water is a polar inorganic compound that is at room temperature a tasteless and odorless liquid, nearly colorless with a hint of blue.

• Water is one of the most important substances on earth. All plants and animals must have water to survive. If there was no water there would be no life on earth. Apart from drinking it to survive, people have many other uses for water.

• Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions. Because your body loses water through sweating, and digestion, it's important to rehydrate by drinking fluids and eating foods that contain water.

Sources of water • • Cauliflower Eggplant or aubergine Cabbage Spinach Carrots Green peas Potatoes