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Essential Nutrients for Optimal Health

Learn about complete and incomplete proteins, carbohydrates like starch and sugar, the importance of fiber, types of fats, minerals such as iron and calcium, and essential vitamins like A, D, and C. Discover how these nutrients benefit your body and the sources from which you can obtain them for a well-balanced diet.

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Essential Nutrients for Optimal Health

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  1. Nutrients

  2. Complete Protein • Contains ALL amino acids needed by the body

  3. Complete Protein Functions • Build and repair cells • Make enzymes, hormones, antibodies • Help transport iron and oxygen • Provide energy (12% of daily calories)

  4. Incomplete Protein • Contains some of the amino acids needed by the body; needs to be eaten in combinations to make a complete protein

  5. Starch – Complex Carbohydrate • Carb that needs to be broken down (into glucose) for the body to use

  6. Complex Carb Functions • Main source of energy (50% of daily calories) • Spare proteins to do its jobs

  7. Sugar – Simple Carbohydrate • Does not need to be broken down for the body to use • Quick energy boost followed by energy low (10% daily calories) • Natural and refined

  8. Fiber • Tough walls of plants • Found only in PLANT foods • NOT digested but broken down

  9. Fiber • Add bulk to promote good digestion • Help eliminate waste and soften stools • Prevent constipation • Tone digestive tract • Makes you feel full

  10. Saturated Fat • Solid fat at room temp • Mainly from animal foods

  11. Saturated Fat • Hold in body heat • Shock absorber • Carries vitamins A,D,E,K • Formation of body cells • 10% of daily calories

  12. Unsaturated Fat • Liquid at room temp • From plant resources • Jobs same as saturated but don’t carry cholesterol

  13. Cholesterol • White, waxy fat made by the body and part of every cell • Only in ANIMAL foods • Body does not need extra because body makes enough • Extra causes clogged arteries and high blood pressure • Needed to make sex hormones and bile acids

  14. Water • Liquid part of 75% of body • Need to consume 2-3 qts/day

  15. Water • Part of every cell • Aid in chemical reactions • Transport nutrients and wastes • Lubricate surfaces • Regulate body temps

  16. IRON • Mineral • Helps make hemoglobin to carry oxygen throughout body • Absorbed better when taken with vit C

  17. CALCIUM • Mineral in largest quantity in body • Transmits nerve impulses • Helps muscles contract • Build bones • Aids blood clotting

  18. VITAMIN A • Fat-soluble vitamin stored in body fat • Keep skin and hair healthy • Keep eye, lung, intestine moist • Prevent night blindness • Help bones develop

  19. VITAMIN D • Fat-soluble vitamin stored in body fat • Known as the sunshine vitamin because is made in skin after 20 minutes of intense sunshine • Controls level of calcium in bloodstream

  20. VITAMIN C • Water-soluble vitamin; NOT stored in body so needed daily

  21. VITAMIN C • Strengthens cell walls • Helps immune system • Guards cells from “bad” cells

  22. ANTIOXIDANTS • Substances or nutrients that prevent damage to our body • Guards cells from “bad” cells • Helps prevent cancer, heart disease, stroke, diabetes, macular degeneration • Eat a variety of different colored fruits and veggies, especially purple, red, and dark green • Eat whole grains especially oatmeal and flax • Drink tea

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