Protein Function: Provide raw material for growth and repair; provide essential amino acids Examples: Meat, eggs, beans Protein deficiency is a serious cause of ill health and death in developing countries. War, famine, overpopulation and other factors can increase rates of malnutrition and protein deficiency.

Carbohydrates Function: Supply energy; fiber; energy storage in plant cells Examples: Bread, rice, fruit, vegetables, sweets Headaches and tiredness can be a sign of too few carbohydrates.

Lipids Function: Provide fatty acids; produce cell membranes and hormones; provide protection for body organs Examples: Oils, butter, mayonnaise

Minerals – Inorganic Structure – they are elements from the periodic table Foods – vegetables, meat, etc. Primary Function – aid in chemical reactions in the body Examples: Iron –hemoglobin, metabolism Calcium – bone and tooth Potassium – Acid-base and water balance

Vitamins – Organic Foods – vegetables, fish oils, whole grains, milk, Function - Regulate body processes –work with enzymes. Examples: Vitamin D –made by the skin when exposed to sunlight, promotes bone growth Vitamin C – citrus, healthy gums and tissue, wound healing. Vitamin K – green leafy vegetables – blood clotting.

Vitamin A Function: Growth of skin cells; night vision Examples: Yellow, orange and dark green vegetables; dairy products

Vitamin C Function: Maintenance of cartilage and bone; important for healthy gums; tissue repair; wound healing Examples: Citrus fruit, tomatoes, red or green peppers, broccoli, cabbage, strawberries.

Vitamin D Function: Promotes bone growth, increases calcium and phosphorus absorption Examples: Fish oils, eggs; made by skin when exposed to sunlight; added to dairy products. In children, vitamin D deficiency will cause a disease characterized by the severe bone deformity called rickets.  In adults, osteomalacia (a weakening of the bones) may develop – along with muscle weakness, and aching bones and muscles

Vitamin K Function: Normal blood clotting Examples: Green leafy vegetables, made by bacteria that live in the intestines.

Calcium Function: Bone and tooth formation; blood clotting; nerve and muscle function Examples: Dairy products, salmon, sardines, kale, tofu, collard greens, legumes Osteoporosis is a bone disorder where the bones become weak and brittle.

Iron Function: Component of hemoglobin (a protein)- helps carry oxygen in the blood. Examples: Meats, eggs, legumes, whole grains, green leafy vegetables, dried fruit. Anemia – the blood does not carry oxygen efficiently. Tired, nausea, feeling “run down”.

Potassium and Sodium Function: acid/base balance, body water balance, nerve and muscle function. Potassium: Meats, dairy products, many fruits (bananas) and vegetables, grains. Sodium: table salt and processed foods. Lack of potassium: muscle cramps

Iodine Function: Component of thyroid hormone, prevents goiters. Examples: Seafood, dairy products, iodized salt. Goiter – the thyroid begins to store protein and a large growth appears from the neck.