| Nutrient |
Type |
Source |
Function |
Deficiency
Symptoms |
Digested
Form |
| Protein |
High Biological Value (usually animal) |
Meat,Fish,Milk, Cheese, Eggs, Soya Beans |
1. Growth and repair of the Body.
2. Making Hormones and Enzymes
3 Excess used for heat and energy |
|
Amino Acids |
| Low Biological Value (usually vegetable) |
Nuts, Peas, Beans, Whole cereals |
| Carbohydrate |
Sugar |
Sweets, Jam, Honey, Fruit |
1. Heat and Energy
2. Excess is stored as fat |
|
Glucose |
| Starch |
Bread, Potatoes, Pasta, Rice,Cereals |
|
| Cellulose/Dietary Fibre |
Fruit, Vegetables, Whole foods, Nuts. Brown rice and pasta |
3, Fibre helps move waste
through the digestive system |
|
Not digested |
| Lipids/Fat |
Saturated |
Meat -suet,lard, dripping. Egg yolk. Dairy - butter, cream, cream cheese. Hard margarine. |
1. Energy and Heat
2. Insulation
3. Protection of Internal organs
4. Source of vitamins A & D
5. Gives a feeling of fullness
|
|
Fatty Acids and Glycerol |
| Unsaturated |
Vegetable Oils,Nuts, Oily Fish. Poly and monounsaturated margarines. |
| Vitamins |
Type |
Source |
Function |
Deficiency
Symptoms |
|
| A(Fat Soluble) |
Oily fish, Liver, kidney, Margarine, Eggs
Coloured vegetables - carrots, peppers, tomatoes, cabbage
|
1. Growth
2.Good eyesight
3. Healthy lining of the mucus membranes - nose and mouth
|
Night Blindness
Poor growth |
| D (Fat Soluble) |
Oily fish, Margarine, Eggs, Tinned fish, Sunlight
|
Healthy bones and teeth
Growth |
Rickets in children
Osteoporosis in the elderly - brittle bones.
Tooth Decay |
| E (Fat Soluble) |
Most animal foods |
Anti -oxidant |
|
| K (Fat Soluble) |
|
Clotting of the blood |
|
| B Group (water sol.) |
Meat,Fish,Milk, Eggs,Nuts, Cereals, Yeast, Pulse vegetables |
Use of foods for energy.
Healthy nervous system.
Growth |
Beri - Beri - nervous system,Tiredness.
Poor growth |
| C (Water soluble) |
Fresh fruit and vegetables |
Healthy gums
Cuts heal
Anti -oxidant |
Scruvy.
Wounds do not heal quickly |
Minerals
|
Calcium |
Dairy products, tinned fish, dark green vegetables |
Healthy bones and teeth |
Rickets in children
Osteoporosis in the elderly - brittle bones
|
| Iron |
Red meat especially liver, eggs, Green vegetables |
Production of red blood cells |
Anemia - tiredness, no energy |
| Iodine |
Fish |
|
Goitre - thyroid problems |
| Phosphorus |
Most foods |
Works with calcium |
Unlikely |
| Flourine |
Added to the water supply |
Prevents tooth decay |
|
| Water |
|
Drinks and Foods |
Makes up over 70% of the body |
Dehydration |
| Revision |
|
