Meat, Fish, Eggs, Vegetables and Pulses displayed on a table as example of balanced diet

Food Nutrients. What exactly are food nutrients? Generally speaking, food nutrients are chemical compounds in food that are used by the human body to function properly and maintain good health (free from illness or injury, both mental and physical); they include proteins, fats, carbohydrates, vitamins, minerals, and water, also known as the six essential nutrients.
Macro and micronutrients
Macronutrients are the nutrients that the body requires in large amounts like Carbohydrates, Proteins, and fats, while Micronutrients are those required in smaller amounts like Zinc, Iron, Potassium, Vitamin B6, B12, C, E, etc.

Main Nutrient Sources and Their Deficiencies.

NUTRIENTSSOURCESDEFICIENCIES
CARBOHYDARTESCereal, whole grains; brown rice; oats; quinoa. Legumes: kidney beans, green beans, lentils. Potatoes, cheese, pasta, whole-meal breads, Cassava Grits (Gari), etc.Hypoglycemia ketoacidosis, or Diabetic acidosis
PROTEINSAlmonds, peanuts, eggs, chicken, beef, yoghurt, cottage cheese, oats, seafood, beans and pulses, milk, and other dairy products.Kwashiorkor, or protein malnutrition, and marasmus.
IODINEEggs, nuts, bread, seaweed, dairy products, and iodized table salt.Goiter, anemia, and hypothyroidism.
CALCIUMDates, spinach, almonds, soybeans, eggs, beans, onions, lentils, milk, and all other dairy products.Muscle spasms, low bone density, and hypocalcaemia.
SODIUMOnions, cabbage, sweet potato, broccoli, pumpkin seeds, eggs, milk, etc.Gastrointestinal distress is the improper functioning of nerves and muscles.
PHOSPHORUSMilk, yoghurt, soy products, beans, whole grain food products, potatoes, peas, coconuts, garlic, etc.Weak bones and muscles, joint pains, nervous system disorders, obesity, etc.
VITAMIN AGreen leafy vegetables, yellow-colored fruits, milk, nuts, tomatoes, carrots, bell peppers, broccoli, etc.Night blindness and other vision problems.
VITAMIN BWhole-grain foods, legumes, eggs, bananas, green leafy vegetables, milk and milk products, shellfish, clams, oysters, etc.Beriberi or Thiamine deficiency
VITAMIN CCitrus fruits: oranges, pineapples. Apples, broccoli, milk, ginger, yams, chestnuts, etc.Gum bleeding and scurvy.
VITAMIN DFish: salmon, sardines, tuna, and mackerel. Liver, egg yolks, cheese, citrus fruit juices, soy milk, cereals, etc.Improper growth of bones and rickets.
VITAMIN EPotatoes, turnip, pumpkins, avocados, guavas, olives, mango, milk, nuts, almonds, walnuts, cashews, seeds, etc.Heart problems and hemolysis.
VITAMIN KTomatoes, chestnuts, broccoli, beef, cashew nuts, lamb, mangoes, etc.Hemorrhage.
TABLE OF RECOMMENDED NUTRIENT SOURCES

THE SIX ESSENTIAL NUTRIENTS

1. PROTEIN

EXAMPLE OF PROTEINS

Proteins are compounds composed of many amino acids. They are essential for human growth, repairing cells, and making new ones. They help the immune system fight inflammation and infection. Moreover, they provide structure to the muscles and bones. Please refer to the above table for some recommended sources of proteins.

 

TESTOGEN STRENGTH & ENERGY DIETARY SUPPLEMENT; PLEASE CLICK IMAGE TO PURCHASE.

 

2. CARBOHYDRATES

 

EXAMPLE OF CARBOHYDRATES

 

EXAMPLE OF CARBOHYDRATE; MiGold Gari

Carbohydrates in our foods are in the form of sugars, starches, and fibers. Excessive sugar intake can be dangerous to your health. We need to get enough carbohydrates to produce energy in our bodies to maintain and function properly. Hence, without carbohydrates, we can’t carry out any activities, including physical exercise. Please refer to the above table for some recommended sources of carbohydrates.

3. FATS & OILS

 

EXAMPLE OF FAT and OILS

Fats are essential in human diets. When they are solid at room temperature, it’s fat, and when they are liquid at room temperature, its oil. They protect our cells, nerves, and skeleton from damage. Further, they absorb fat-soluble vitamins and other nutrients in the body. Sources of fat include butter, margarine, cream, lard, fish, meat, milk, and all the vegetable oils like sunflower or extra-virgin olive oil.

4. VITAMINS

Our bodies need small amounts of vitamins for normal cell function, growth, and development. They are organic compounds grouped into water and fat-soluble vitamins. Fat-soluble vitamins, as the name implies, dissolve in fat and are stored in the body. These include vitamin A, vitamin D, vitamin E, and vitamin K. Water-soluble vitamins dissolve in water and do not accumulate in the body. They are vitamin B as well as vitamin C. Please refer to the above table for some recommended sources of vitamins.

A body builder holding pouches of Brutal Force Legal Steroids.
BRUTAL FORCE BODYBUILDING LEGAL STEROIDS

BRUTAL FORCE BODYBUILDING LEGAL STEROIDS; PLEASE CLICK IMAGE TO PURCHASE.

5. MINERALS

Our bodies need inorganic elements, called minerals, to develop and function properly. They are one of the six essential nutrients that we need to stay healthy. Our bodies cannot produce them. We get them through our diets. These essential minerals are grouped into microminerals and trace minerals.
Although the two of them are equally important, our bodies need macrominerals in relatively larger amounts than trace minerals. Major minerals are calcium, sodium, potassium, phosphorus, magnesium, and chloride. In the trace mineral group, we have iron, zinc, iodine, fluoride, copper, and selenium. Minerals help in the formation of bones and teeth. Also, they help our nerves function and regulate body fluids. Consequently, minerals play active roles in the enzyme system and during the production of energy in the body. Please refer to the above table for some recommended sources of minerals.

 

JUICED UPP BODYBUILDING DIETARY SUPPLEMNTS; PLEASE CLICK IMAGE TO PURCHASE.

6. WATER

Pack of Bottled Mineral water
BOTTLED MINERAL WATER
BOTTLED MINERAL WATER COURTESY OF BEL-AQUA CO.LTD, GHANA.

Water is one of the six essential nutrients required to live. It is essential to life. So, all human beings and animals need water to live. Adults need 2 to 3 liters of water every day. Water regulates our internal body temperature. It transports nutrients within our bodies. Assists in the digestion of food and the removal of waste from the body. It protects the brain, spinal cord, and fetus from damage. Water serves as a lubricant for our joints and is essential in the production of saliva. Apart from portable water and beverages, we can also get water from foods like fruits and vegetables

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CONCLUSION

A balanced diet supplies the nutrients our body needs to work effectively. Without balanced nutrition, our bodies are more prone to disease, infection, fatigue, and low performance. Please read my blog on DIETARY SUPPLEMENTS. Eating a variety of foods, like fruits, vegetables, whole grains, plant and animal protein sources, and healthy fat, will help us get enough of the 6 essential nutrients. Don’t forget chocolates, especially the dark ones; they contain magnesium and antioxidants. Try a glass or two of your favorite red wine, like Pinot Noir. It has the highest concentration of antioxidant resveratrol and is known to be very healthy, but please don’t abuse it and get yourself hammered. Moderation is the key. Enjoy the life you have now, and always remember that you are what you eat and drink daily. Best Luck.

 

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