Nutrients

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1. Protien

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   1. Protein also provides energy .
   2. Protein is essential for growth and repair of the body and maintenance of good health.
   3. The amount of protein we need changes during a life.
   4. Vegans and vegetarians can get all the amino acids they need by eating different plant sources of protein, e.g. pulses and cereals.
2. Fats

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   1. Fat is made up of different types of fatty acids, some of which are essential for health in small amounts. Fatty acids are usually classified as saturated fats.
   2. Fat provides energy.
   3. A high intake of saturated fats can raise cholesterol levels and give us heart attacks.
   4. Try to not intake loads of; butter, ghee, fatty meats, full fat milk, cream, biscuits, cakes, pastries, chocolates and some sweets.
3. Carbohydrates
   1. At least half the energy in our diets should come from carbohydrate, mostly as starchy carbohydrates.
   2. The two types of carbohydrate that provide dietary energy are sugars and starch.
   3. Dietary fibre is also a type of carbohydrate found almost exclusively in plants. It has a number of functions including keeping the digestive system healthy.
4. Micro Nutrients
   1. It provides all of the vitamins and minerals necessary for human health.
   2. Micronutrients are found naturally in a variety of plant- and animal-based foods.
   3. Lack of micro nutrients cause of mental retardation, preventable blindness, and death during childbirth.
   4. If you have a good amount of vitamins and minerals can mean the difference between a healthy, productive life, and a life fraught with illness.
5. vitamins
   1. Vitamin D
      1. Oily fish, eggs, fortified cereals and margarine are the main dietary sources of vitamin D.
      2. It’s also often voluntarily added to reduce fat spreads, as is vitamin A.
   2. Vitamin B
      1. They are lots of different types of vitamins B; B1, B2, B3, B6, B7, B12, folic acid and pantothenic.
   3. Vitamin A
      1. Vitamin A helps your immune system to work against infections, vision in dim light also keeping skin and the linings of some parts of the body, such as the nose, healthy.
      2. Good sources of vitamin A include: Cheese, eggs, oily fish, fortified low-fat spreads, milk and yoghurt.
   4. Vitamin C
      1. Protects cells and keeps them healthy.
         1. Oranges, orange juice, red, green peppers, strawberries, blackcurrants, broccoli, Brussels sprouts and potatoes are a good source of vitamin C.
      2. Is necessary for the maintenance of healthy connective tissue, which gives support and structure for other tissue and organs.
      3. Helps to heal wound.
6. Calcium

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   1. Calcium helps to build strong bones and teeth and ensures that blood clots normally. It helps regulating the muscle contractions including heartbeat.
   2. Good sources of calcium; dairy products e.g. milk and cheese, green leafy vegetables e.g. cabbage, broccoli, okra but not spinach, soya beans, nuts etc.