6 essential nutrients (function and examples)

Question 1

Carbohydrates (simple)

Answer 1

1. For energy (calories) and healthy digestion
   *energy that is quick bursts
   - fruits
   - milk
   45-65% daily intake

Question 2

Carbohydrates (complex)

Answer 2

1. For energy (calories) and healthy digestion
   *energy that is long lasting and sustainable
   - bread (whole wheat)
   - potatoes
   - rice (brown or quinoa)
   - pasta (brown)
   *brown is better because it has more fiber and valuable nutrients
   45-65% daily intake

Question 3

Fats (saturated)

Answer 3

1. Protects organs and cells
   - animal products (animal fats; lard)
   - coconuts
   20-35% daily intake

Question 4

Fats (unsaturated)

Answer 4

1. Makes hormones
2. Stores nutrients (vitamins)
   - olive oil
   - fish (omega 3)
   20-35% daily intake

Question 5

Protein (complete)

Answer 5

1. Growth, makes and repairs cells
   *contains all 9 amino acids that the body can’t make on their own (out of 20 total amino acids)
   - animal products (meat, fish, eggs)
   10-35% daily intake

Question 6

Protein (incomplete)

Answer 6

1. Growth, makes and repairs cells
   *only contains some of the amino acids, so vegetarians must combine multiple incomplete to make complete
   - legumes
   - nuts
   - grains
   *rice + beans = complete
   *bread + peanut butter = complete
   10-35% daily intake

Question 7

Vitamins (fat soluble)

Answer 7

*stored in body
- Vitamin A (carrots, spinach *leafy dark greens)
1. Vision
2. Skin
- Vitamin D (milk, eggs)
1. Bone
2. Teeth

Question 8

Vitamins (water soluble)

Answer 8

*must be consumed daily
- Vitamin B12 (meat, fish, cheese)
1. Healthy nervous system
- Vitamin C (oranges, lemons)
1.Resistance to infection

Question 9

Minerals

Answer 9

• Iron (red meat, eggs, beans)
  1. Production of hemoglobin
• Calcium (milk, boney fish)
  1. Bones
  2. Teeth

Question 10

Water

Answer 10

1. Body temperature
2. Hydration
   2.5L per day