Essential nutrients, their functions, and food sources
20 cards · science
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| Front | Back |
|---|---|
| Protein | Builds and repairs tissues; supplies essential amino acids Sources: lean meats, fish, eggs, dairy, legumes, tofu, nuts. Needed for enzymes and hormones. |
| Carbohydrates | Primary energy source for brain and muscles Choose whole grains, fruits, and legumes; limit added sugars and refined grains. |
| Fats | Concentrated energy; supports cells and hormone production Favor unsaturated fats (olive oil, nuts, fish); limit saturated and trans fats. |
| Fiber | Aids digestion; supports heart and gut health Found in whole grains, beans, fruits, vegetables; helps regularity and lowers LDL. |
| Hydration | Maintains fluid balance, temperature, and transport Needs vary by activity, climate, and diet; beverages and high-water foods count. |
| Energy balance | Weight changes reflect calories in minus calories out Sustained deficit leads to loss; surplus leads to gain; activity raises expenditure. |
| Vitamin A | Supports vision, immunity, and cell growth Sources: liver, dairy, eggs; beta-carotene in carrots, sweet potatoes, and greens. |
| Vitamin B complex | Coenzymes for energy metabolism and cell function Includes B1–B12. Sources: whole grains, meats, dairy, legumes; B12 from animal foods or fortified. |
| Vitamin C | Antioxidant; needed for collagen and immune defense Sources: citrus, berries, peppers, broccoli; deficiency causes scurvy. |
| Vitamin D | Enhances calcium absorption; supports bones and immunity Sunlight, fatty fish, and fortified milks; deficiency is common at high latitudes. |
| Vitamin E | Antioxidant protecting cell membranes Sources: nuts, seeds, vegetable oils, spinach; deficiency is rare. |
| Vitamin K | Essential for blood clotting and bone proteins Sources: leafy greens (K1) and fermented foods/animal products (K2). |
| Calcium | Builds bones and teeth; enables muscle and nerve function Sources: dairy, fortified plant milks, tofu with calcium, leafy greens. |
| Iron | Transports oxygen in hemoglobin and myoglobin Sources: red meat, poultry, beans, lentils, fortified cereals; vitamin C aids absorption. |
| Zinc | Supports immunity, wound healing, and DNA synthesis Sources: meat, shellfish, legumes, nuts, seeds; deficiency can impair growth. |
| Iodine | Required for thyroid hormone production Sources: iodized salt, seafood, dairy; deficiency can cause goiter and hypothyroidism. |
| Magnesium | Cofactor in hundreds of enzymes; nerves and muscles Sources: nuts, seeds, whole grains, legumes, leafy greens; low intake is common. |
| Potassium | Regulates fluid balance and blood pressure Sources: fruits, vegetables, beans, dairy; higher intake may counter sodium’s effects. |
| Sodium | Maintains fluid balance; excess raises blood pressure Most comes from processed foods; limit added salt and high-sodium items. |
| Selenium | Antioxidant selenoproteins; supports thyroid Sources: Brazil nuts, seafood, meats, grains; both deficiency and excess are harmful. |