The 6 Essential Nutrients

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The 6 Essential Nutrients

Macronutrients

Protein

Marasmus

It's possible for someone to have symptoms of both Kwashiorkor and Marasmus, this is called marasmic kwashiorkor.

Symptoms include: Severe depletion of body fat and muscle

The body breaks down muscle and body fat due to the malnutrition

A severe form of starvation and malnutrition

Caused by inadequate energy consumption from all macronutrients,

Kwashiorkor

Symptoms include: Swelling of the feet, legs, and arms, bulging abdomen, discoloured skin, thinning/lightening of hair, body sores, and loss of energy

Often seen in children who are malnourished and/or victims of famine due to the lack of nourishment

The person gets the required amount of calories, but they mainly come from carbohydrates. The carbs fight off the feeling of being full but don't supply the nutrients for development and growth.

Kidney Damage

May result in the body needing to perspire more and produce more urine because of the amount of work the kidneys do.

Kidneys try to flush out the by-products created by the breakdown of unneeded amino acids

Amino Acids

There is 22 amino acids

The component part of protein

Chemical building blocks

Incomplete Protein

Can be found in: apples. oranges, carrots, lettuce, peppers, and kale

Except for soybeans, quinoa, all foods from plant sources are incomplete proteins

Incomplete proteins are proteins that are lacking one or more essential amino acids

Plant Products

Complete Protein

Can be found in: Steak, lamb, chicken, salmon, tofu, eggs, and milk

Proteins that supply all 9 essential amino acids

Animal Products

Helps fight disease

Enzymes help promote body processes such as absorption and digestion of nutrients

Used to help the body grow and repair worn-out, damaged parts

Water

Dehydration

Symptoms include: Dizziness, fatigue, elevated body temperature, increased heart rate, cramping, headaches, nausea, weakness, dry mouth, and dark urine.

The excessive loss of water from the body

Drinking a lot of water at once can put stress on the bladder and kidneys as they are unable to process the water properly

Toxic amounts of water may be dangerous

Acts as a shock absorber in our eyes joints and spinal cord and joints

Helps flush out our body's waste material

Lubricates our joints

Helps maintain normal body temperature

Delivers nutrients to cells

Our body is made up of 75% water and is critical for survival

Carbohydrates

Deficiency

Ketosis

A condition that results from the body using fats as the main source of energy

Can lead to: loss of muscle mass, loss of energy, and weakness

The body begins to break down fats for energy due to the lack of carbs which results in the production of ketones

Can also lead to, insulin resistance, heart disease, diabetes, and tooth decay

Eating large amounts of sweetened foods can lead to weight gain, which can contribute to health problems.

Due to the body not being able to store an excess of carbs, the body uses the excess for energy instead of fat, causing weight gain.

Complex Carbohydrates

Dietary Fibre

Can only be found in plants such as: Carrots, berries, oats, rye, and barley

Insoluble fibre promotes regular bowel movements and helps prevent constipation. Soluble fibre may reduce blood cholesterol levels.

The only carbohydrate that doesn't provide energy

Starches

Found in: Potatoes, oats, and dried beans

Made up of multiple glucose molecules called polysaccharides

Carbohydrates that are made of multiple sugar molecules

Simple Carbohydrates

Sugars

Sugars include: Glucose, fructose, maltose, lactose, sucrose (table sugar). Refined sugars include corn syrup, brown sugar and molasses

Can be found in: Milk, cookies, cakes, and fruit juice concentrate

Carbohydrates made with 1 or 2 sugar molecules

Your brain needs a constant supply of carbohydrate to function

To provide energy to the body

Fats

Cholesterol

High-density lipoprotein (HDL) cholesterol

Moves LDL through the arteries which combats its negative effects

Called good/healthy cholesterol

Low density lipoprotein (LDL) cholesterol

Can contribute to heart disease if there is high levels

Called bad/unhealthy cholesterol

A chemical substance produced in the body and consumed in foods of animal origin

Excess

High Cholesterol

Individuals who have high blood cholesterol need to choose soluble fibre and unsaturated fats, which help to reduce HDL levels

Associated with heart disease, stroke, and heart attack

Cardiovascular Disease

Trans fat, saturated fat and cholesterol all promote plaque build up in the arteries

Atherosclerosis, heart attack and, stroke are all linked to high intakes of fat

Refers to any disease that affects the heart and the blood vessels

Obesity

Links to diabetes, various cancers, stroke and heart disease

The number of Canadian adults that are obese tripled since 1985

Trans Fat

Can be found in: Shortening, most hard margarines, commercial cookies, and commercial crackers

Increases risk of stroke and heart attack

Raised the LDL levels while lowering HDL levels

Most are formed when unsaturated fat goes through a process called hydrogenation which is when a unsaturated fat that is liquid at room temperature gets modified by adding hydrogen atoms to the fatty acid. This results in the fat becoming solid.

Occur naturally in some animal products

Are solid or semi solids

Unsaturated Fat

Can be found in: Olive oil, canola oil, avocado, olives, peanuts

Can reduce cholesterol levels and LDL cholesterol levels while raising HDL levels

A fat that typically comes from a plant source. It is liquid at room temperature

Saturated Fat

Examples include: Butter, cakes, fatty cuts of meat, and sausages

Foods high in saturated fat are deemed not "heart healthy" as they cause the body to synthesize LDL and raise blood cholesterol levels in the body

A fat that typically comes from animal or milk products. It is solid at room temperature

Carries fat-soluble vitamins

Helps the absorption of vitamins and minerals

A concentrated source of energy

Provides stored energy to the body

Micronutrients

Minerals

Trace Minerals

Selenium

Sources: Eggs, fish, liver, pork, nuts, whole grains

Toxic Levels Symptoms: Fingernail and hair loss,metallic/garlic breath

Deficiency Symptoms: Muscle pain, anemia

Function: Acts as a antioxidant, needed for thyroid hormone production

Fluoride

Sources: Fluoridated water, shrimp, tea, and bread

Toxic Levels Symptoms: Skeletal fluorosis, dental fluorosis

Deficiency Symptoms: Dental disease, tooth decay

Function: Helps keep bones and teeth healthy

Iodine

Sources: Seaweed, iodized salt, seafood, kelp

Toxic Levels Symptoms: Thyroid disease, decreased thyroid function

Deficiency Symptoms: Thyroid disease, goiter, cretinism

Function: Part of thyroid hormones that helps control the metabolism

Zinc

Sources: Beef, poultry, pork, nuts, grains, bread, milk

Toxic Levels Symptoms: Metallic taste in mouth, weakness nausea, vomiting

Deficiency Symptoms: Slow wound healing, stunted growth, loss of taste, appetite and hair

Function: Helps heal wounds, component of insulin and enzymes, helps keep eyes, nails and hair healthy

Iron

Sources: Beef, pork, poultry, fish, legumes, prunes, spinach, fortified flour

Toxic Levels Symptoms: Decreased zinc absorption, blue discoloration of the skin, vomiting, abdominal pain, and increases heart disease risk

Deficiency Symptoms: Weakness, anemia, fatigue and pale complexion

Function: An important part of hemoglobin in the blood and is needed for oxygen to be transferred to the bloodstream

Needed in small amounts a day

Macrominerals

Chloride

Sources: Sea and table salt, tomatoes, rye, seaweed

Toxic Levels Symptoms: Increased blood pressure, vomiting

Deficiency Symptoms: Poor appetite, muscle cramps

Function: Helps maintain body acidity, is a part of the hydrochloric acid in the stomach, and helps maintain the water balance in the body

Potassium

Sources: Dried fruits, potatoes, milk, bananas, beans, and lentils

Toxic Levels Symptoms: Nausea and irregular heartbeat

Deficiency Symptoms: Paralysis, constipation, irregular heartbeat, and weakness

Function: Helps with digestion and muscular function, maintains fluid balance

Sodium

Sources: Sea and table salt, foods that are processed with salt

Toxic Levels Symptoms: Kidney disease, irregular heartbeat, high blood pressure

Deficiency Symptoms: Fatigue, weakness, muscle cramps

Function: Helps blood pressure control, needed for nerve and muscle functions

Magnesium

Sources: Fish, legumes and whole grain cereal

Toxic Levels Symptoms: Dehydration and diarrhea

Deficiency Symptoms: Weakness, muscle spasms, stunted growth in children

Function: Needed in the function of the nerve system and muscles, builds teeth and bones

Phosphorus

Sources: Beef, pork, poultry, legumes, fish

Toxic Level Symptoms: Muscle spasms, and diarrhea

Deficiency Symptoms: Appetite loss, loss of calcium in the bones, nausea, and weakness

Function: Works with calcium to build teeth and bones

Calcium

Sources: Milk, milk products, fish with edible bones, legumes, broccoli

Toxic Level Symptoms: Constipation, inhibits zinc absorption, and kidney stones

Deficiency Symptoms: Osteoporosis, and stunted growth

Function: Builds teeth and bones, used by blood vessels to help blood transport, and used by nerves and muscles

Are needed daily and in large amounts (100mg a day)

Helps cells become hormones and enzymes

Helps balance the bodys acidity

Helps nerves function properly, muscle contraction, and helps the heart keep its rhythm

Provide structure in forming teeth and bones

Can't be destroyed or created by the body

Inorganic compound or element that is needed in small amounts by the body

Vitamins

Fat Soluble

Vitamin K

Sources: Plant oils (canola, olive etc), and dark green leafy vegetables

Toxic Levels Symptoms: jaundice, and liver toxicity in children

Deficiency Symptoms: Frequent bruising, poor blood clotting

Function: Helps blood clot

Vitamin E

Sources: Wheat germ, plant oils, egg yolks

Toxic Levels Symptoms: Internal bleeding diarrhea , and weakness

Deficiency Symptoms: Muscular weakness. vision problems

Function: Helps maintain the immune function

Vitamin D

Sources: Fortified milks, fish oils, when the body is exposed to sunlight

Toxic Levels Symptoms: Excess of calcium in the blood (hypercalcemia), nausea, kidney damage, and weakness

Deficiency Symptoms: Rickets, weakness, bone pain

Function: Helps the absorption of calcium which builds strong teeth and bones

Vitamin A

Sources: Liver, some fish, cheese, milk

Toxic Levels Symptoms: Headache, nausea, and blurred vision

Deficiency Symptoms: Blindness and night blindness

Function: Helps with vision and promotes growth, healthy hair and healthy skin

Can be stored in fatty tissues so it is not necessary to have them each day as they can become toxic

Dissolved in fats and are carried throughout the body

Water Soluble

Types

B-Vitamins

B12

Sources: Fortified soy products, milk, eggs, poultry and meat

Deficiency Symptoms: Weakness, anemia. and loss of balance

Function: Helps cell growth, protects nerve fibres, creates red blood cells

Folate

Sources: Leafy green vegetables, legumes, enriched pasta and grain products, poultry, and beef

Deficiency Symptoms: Sore tongue, and anemia

Function: Important for development of babies, and needed for the formation of red blood cells

B7

Sources: Egg yolks, brewers yeast, sardines, legumes, and nuts

Deficiency Symptoms: Hair loss, insomnia, scaly skin, dermatitis, and dry eyes

Function: Needed for healthy nails and hair, helps the body use the energy from macronutrients

B6

Sources: Poultry, fish, meat, lentils, nuts, and leafy green vegetables

Deficiency Symptoms: Short term memory loss, muscle weakness. and irritation of the skin

Function: Needed for brain function and development, helps the body use energy from macronutrients

B5

Sources: Egg yolks, liver, sweet potatoes, broccoli, cheese, soybeans etc.

Deficiency Symptoms: Vomiting, cramps, fatigue, irritability

Function: Helps the body build red blood cells, helps the body use energy from macronutrients

Niacin

Sources: Peanut butter, chicken, beef, fish, pork, whole grain breads and cereals

Deficiency Symptoms: Dermatitis, diarrhea, and pellagra

Function: Keeps the nervous system healthy, helps the body use macronutrients energy, helps aid digestion

Riboflavin

Sources: Milk, liver, dark green vegetables, whole grain cereals and breads

Deficiency Symptoms: Scaly and dry facial skin, smooth and purplish tongue, and cracks in the corner of the mouth

Function: Helps keep lips, tongue, eyes and skin healthy, helps the body use protein, carbohydrates, and fat

Thiamin

Sources: Pork, liver, green vegetables, whole grain breads and cereals, yeast

Deficiency Symptoms: Beriberi - characterized by rapid heart rate, vomiting, difficulty walking, loss of feeling in hands and feet, and shortness of breath

Function: Helps release the energy from carbohydrates in food

Vitamin C

Sources: citrus fruits (oranges, lemons), strawberries, peppers, and tomatoes

Deficiency Symptoms: Scurvy, dry skin, bleeding gums, bruising

Function: Boosts the immune system, keeps gums healthy helps repair and form bones, tissues and blood, and prevents bruising

Unused vitamins are flushed out in urine, which is why they are needed every day

The body doesn't store these vitamins

Function

Help prevent disease

Help regulate body processes such as blood clotting and growth

A organic compound that is needed in small amounts to help promote normal growth and development