Seven Major Nutrients

Question 1

Carbohydrates

Answer 1

• Main source of energy
  Function: Essential for proper body function. Carbs are broken down into glucose (the body’s main fuel)
  Source: Whole grains, vegetables and fruits
  Deficiency: Kelosis symptoms include- headaches, dry mouth. Can lead to excessive breakdown of protein, fatigue, decreased energy levels and reduced fiber intake.

Question 2

Fats

Answer 2

• One source of energy and important in relation to fat soluble vitamins
  Function: Boosts absorption of vitamins and helps protect organs (Bad fats- baked and processed goods)
  Source: Unsaturated fats found in natural sources and protect the heart and aid the prevention of heart disease (Avocado, nuts and salmon)
  Deficiency- Cardiovascular disease, hypertension, cancer and diabetes. Symptoms- dry skin, limp hair, poor concentration, joint pain.
  Increases susceptibility to infections and problems with bone and tooth development and cognitive problems.

Question 3

Minerals

Answer 3

• Inorganic elements occurring in the body and are critical to its normal function
  Function: An essential macronutrient. (sodium, phosphorous, potassium, calcium, magnesium, zinc, iron) Sodium- keeps nerves and muscles working correctly. Calcium- bone health, muscle and nerve function and circulation
  Source: Calcium- diary, leafy greens, sardines, salmon. Sodium- nuts, vegetables, meat, legumes (1 teaspoon)
  Deficiency: Hypokalemia (potassium deficiency), iron deficient, zinc deficient etc. Can be caused by lack of minerals, increased need for minerals, difficulty absorbing the minerals from food. Symptoms- weak bones, fatigue, or a decreased immune system

Question 4

Protein

Answer 4

• Essential to growth and repair of muscle and other body tissue
  Function: Comprised of small building blocks (amino acids). Speed up chemical reactions in the body. Hormones (insulin) are proteins that regulate the activity of cells or organs. Transport materials throughout your body.
  Source: Meat, eggs, diary, nuts and beans
  Deficiency: Kwashiorkor- severe form of malnutrition. Extreme lack of protein causes swelling in the gut (osmotic in balance in gastrointestinal system). Symptoms- fatigue, diarrhea, loss of muscle mass, damage to immune system (infections)

Question 5

Vitamins

Answer 5

• Water and fat soluble vitamins play important roles
  Function: Vitamin A- skin/ eye health. Vitamin C- bone/ muscle structure and immune support. Vitamin D- bone growth, cardiovascular/ nerves health
  Source: Vit A- carrots, sweet potatoes, spinach, kale. Vit B- meat, poultry, fish. Vit E- nuts, seeds, oils. Vit C- oranges, kiwis Vit D- tuna, cheese, egg yolks
  Deficiency- serious illness and death. Kerstomalacia- eye disorder (Vit A).

Question 6

Water

Answer 6

• Carries other nutrients
  Function: Essential to survival 60% of body. Critical for waste removal, temperature regulation and cells.
  Source: food with high water contents
  Deficiency- Dehydration- Vomiting, diarrhea, excessive sweating, burns, kidney failure, and use of diuretics may cause dehydration. Rickets- unable to absorb or deposit calcium. Symptoms- fatigue, shortness of breath, muscle weakness.

Question 7

Fiber

Answer 7

• Essential to digestive system
  Function: Insoluble fiber promotes the movement of material through the digestive system and increases stool bulk.
  Source: oats, peas, beans, cereals, carrots, barley
  Deficiency: Increases possibility of heart diseases, diabetes, diverticular disease, obesity and constipation. Symptoms- bloating, gas, feeling too full, stomach cramps, weight gain/loss dehydration.