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What are Nutrients?

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Nutrients are present in everything we eat. Nutrients are of several types and we need to take each in balanced quantities to be healthy. We call it a balanced diet.

Nutrients can further be divided in:

1. Vitamins
2. Fats
3. Carbohydrates
4. Proteins
5. Minerals

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Vitamins are necessary for our body. There are Vitamin A, B Group, C, D, E, and K. All these vitamins are needed in very small amounts for our body to work properly. Therefore, we intake these vitamins through vitamins rich foods.

Vitamin Name	Scientific Name	Deficiency Causes	Plant Sources	Animal Sources
Vitamin A	Retinol	Night Blindness	Fish, Liver Meat, Dairy Products	Orange, Mango, Papaya, Carrots
Vitamin B1	Thiamine	Beriberi	Eggs, Liver	Brown Rice, Potatoes, Vegetables
Vitamin B2	Riboflavin	Inflammation (Mouth)	Dairy Products	Green Beans, Banana, Asparagus
Vitamin B3	Niacin	Inflammation (Skin)	Meat, Fish, Eggs	Mushrooms, Tree Nuts
Vitamin B5	Pantothenic Acid	Abnormal Sensation	Meat	Broccoli, Avocados
Vitamin B6	Pyridoxine	Anemia	Meat	Tree Nuts, Bananas
Vitamin B7	Biotin	Dermatitis	Raw Egg Yolk, Liver	Peanuts, Leafy Greens
Vitamin B9	Folic Acid	Anemia	Liver	Leafy Greens, Pasta, Bread, Cereals
Vitamin B12	Adenosyl Cobalamin	Anemia	Meat, Poultry, Fish, Eggs Milk	-
Vitamin C	Ascorbic Acid	Scurvy	Liver	Sour Fruits, Vegetables
Vitamin D	Cholecalciferol	Rickets	Eggs, Liver	Mushrooms
Vitamin E	Tocopherols	Very Rare	-	Fruits, Nuts, Seeds
Vitamin K	Phylloquinone	Bleeding Diathesis	Egg Yolk, Liver	Leafy Greens

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Minerals are found in nature in either its pure form or mixture form. There are several minerals needed by our bodies. Some of them are:

1. Calcium - This helps build or bones stronger, and it also regulates muscle contraction including our heartbeat. This mineral is also very useful for coagulation of our blood.

2. Iron - This is a very important mineral that we get from leafy and green vegetables. It helps make red blood cells in our body and which in turn helps the transportation of oxygen in our body.

3. Iodine - This is a very important mineral that is useful for our thyroid hormone. After it reinforces the thyroid hormone, it further helps our body to function properly by maintaining the speeds of chemical reactions taking place in our bodies.

4. Potassium - This mineral is necessary for balancing the fluids in our bodies, that is why when we take Oral Rehydration Solution, the powder form contains this mineral in it.

5. Other Minerals - Beta-Carotene, Chromium, Cobalt, Copper, Magnesium, Manganese, Phosphorus, Zinc

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Carbohydrates are know as instant energy part of the nutrients. When the body needs energy instantly, we can fuel it using the carbohydrates. Carbohydrates are present in bread, beans, milk, popcorn, potatoes, cookies, spaghetti, corn, and others. The carbohydrates are also found in sugar, glucose, and Starch Foods.

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Even though fat is considered to be bad for our health, we need small amounts of fat in our diet. In contrast to Carbohydrates, Fat helps release energy for a longer period. When not needed or not used, it is stored by our body. It also helps body absorb vitamins (A, D, and E).

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Proteins are the building blocks of life and are the necessary nutrients for the growth of our bodies. Proteins helps build our muscles, break our food and helps with the main functions of our body.

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