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Essential Nutrients for Optimal Health: A Guide to Carbohydrates, Fats, Vitamins, and Minerals

Discover the key nutrients your body needs to thrive, including carbohydrates, proteins, fats, vitamins, and minerals. Learn how carbohydrates serve as the primary energy source, the importance of dietary fiber in preventing constipation, and how proteins foster muscle development. Understand the roles of different fats—saturated, monounsaturated, and polyunsaturated—and their impact on heart health. Explore essential vitamins like A, B9, B12, C, and D, and key minerals including iron, calcium, phosphorus, and iodine, and the best food sources for each.

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Essential Nutrients for Optimal Health: A Guide to Carbohydrates, Fats, Vitamins, and Minerals

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  1. Nutrients By Rhys

  2. carbohydrates • Carbohydrates are the bodies main energy source. • Foods that have carbohydrates in them are: pasta, potatoes, waffles and bananas

  3. fibre • Prevents constipation • Foods that are high in fibre are: corn, dried herbs, cocoa powder, apples and brown rice.

  4. Protein • Protein helps with the muscle development. • The foods that are: high in protein are: red meat, fish, nuts and dairy.

  5. Saturated fat • Saturated fat gives you bad cholesterol. • Foods that are high in saturated fats are: butter, chocolate and rendered animal fats

  6. Mono-unsaturated fat • Monounsaturated Fats Can Lower Your Risks of Stroke, Heart Disease and Cancer. • Foods that are high in mono-unsaturated fat are: peanuts, avocadoes, olives and oils

  7. Poly-unsaturated fat • Poly-unsaturated fat helps lower blood cholesterol levels. • Foods high in poly-unsaturated fat are: safflower, sunflower, soybean and corn.

  8. Vitamin A • Vitamin A helps with your eyes. • Foods high in vitamin A are: liver, carrots, pumpkin and sweet potato

  9. Vitamin B9 • Vitamin B9 reduces the risks of a stroke, heart disease, lung cancer and birth defects. • Food high in vitamin B9 are: yoghurt, eggs, milk and cheese

  10. Vitamin B12 • Helps keep the body's nerve and blood cells healthy and helps make DNA. • Food high in vitamin B12 are: liver, clams, caviar, and octopus.

  11. Vitamin C • Vitamin C helps protect you from disease. • Foods high in vitamin C are: chilli, bell peppers and broccoli

  12. Vitamin D • Vitamin D is the sunshine vitamin and helps with absorption of calcium. • Foods high in vitamin D are: cod, liver, oil and fish.

  13. Iron • Iron helps transport oxygen from the lungs to the body. • Foods high in iron are: weet bix, nutri-grain, mollusks and liver.

  14. Calcium • Calcium helps bones and teeth get stronger. • Foods high in calcium are: milk, cheese, yoghurt and chocolate.

  15. Phosphorus • Phosphorus repairs muscle and tissue. • Foods high in phosphorus are: bran, pumpkin, sunflower and cheese

  16. Iodine • Iodine helps with metabolism. • Foods high in iodine are: milk, turkey, egg and baked potato.

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