Minerals - Micronutrient
Mineral Functions Sources Symptoms of Symptoms of
Deficiency Excess
Macro-Mineral
Calcium Strong teeth and Milk Rickets Cloudy eyes
bones Milk products Muscle Cramps Fatigue
Function of (cheese, yoghurt) Weakness Depression
muscles and Green vegetables Osteoporosis Premature ageing
nerves Soya beans
Phosphorus Essential in all Milk Unlikely Paired with low
body cells Milk products Rickets in children calcium can cause
Energy release (cheese) demineralization
Regulates protein Meat
Eggs
Nuts
Magnesium Essential for cells Green vegetables Unlikely Unlikely
Functioning Legumes Muscle cramps
muscle and nerves Nuts
Whole grains
Milk
Milk products
Sodium Regulates bodies Salt Weakness High blood
fluid balance Meat Nausea pressure
Aids nerve and Fish Thirst Heart disease
muscle activity Vegetables Muscle Cramps Fluid retention
Potassium Control blood Fruits High blood Unlikely
pressure and fluid Vegetables pressure
balance in cells Milk
Maintains PH Meat
balance Poultry
Function of heart Cereals
and kidneys Legumes
Carb and protein
metabolism
Micro-Mineral
Iron Creation of red Liver Anaemia (low Constipation
blood cells Red Meat hemoglobin) Nausea
Blood clotting Beans Fatigue Vomiting
Nuts Hair loss Stomach Pain
Iodine Functioning of Meat Goitre Unlikely
thyroid gland Seafood
Metabolism of cells Yoghurt
Eggs
Fluoride Strengthens teeth Water Tooth decay Discoloration of
and bones Tea teeth
Salt water fish
Trace Elements
Copper Aids enzymes Liver Anaemia Unlikely
Build red blood Wholegrains High cholesterol Wilsons Disease
cells Nuts Osteoporosis
Produce energy Fish Infection risk
Brain development Legumes Skin problems
,Magnese Component of Wholegrains Unlikely Unlikely
many enzymes Legumes
Nuts
Tea
Zinc Aids enzymes Meat Skin and hair Prevents copper
Immune system Poultry problems and iron
Growth Wholegrain cereals Retarded growth
Legumes Infection risk
Taste and smell
, Vitamins - Micronutrient
Vitamin Functions Sources Symptoms of Symptoms of
Deficiency Excess
Fat-Soluble Vitamins
Vitamin A Aids vision in dim Margarine Night blindness Hair loss
(Retinol) lighting Eggs Infection risk Dry skin
Functioning of Liver Angular cheilitis
(Carotene) immune system Cheese
Yoghurt
Vitamin D Absorption of Margarine Osteomalacia Hypocalcaemia
(Calciferol) calcium Eggs (rickets) Depression
Strong bones and Fish Liver Oils Dental problems Abnormal bone growth
teeth Milk
Growth and Sunshine
development
Vitamin E Antioxidant Plant oils Unlikely Unlikely
(Tocopherol) Protects cell Margarine Blood clotting
membranes Nuts
Thins blood
Lower heart
disease risk
Vitamin K Blood clotting Green vegetables Unlikely Unlikely
Bone formation Liver Bleeding in
newborn babies
Water-Soluble Vitamins
Vitamin C Aids wound Oranges Scurvy Kidney stones
(Ascorbic healing Orange juice Slow wound Diarrhea
Prevents cell Strawberries healing Stomach pain
Acid) oxidization Black currents Dry skin
Potatoes
Broccoli
Vitamin B1 Nerve and tissue Vegetables Beri-beri Unlikely
(Thiamin) Carbohydrate Eggs Hypotension
energy release Peas Muscle wastage
Fruit
Liver
Vitamin B2 Healthy skin, Eggs Goitre Unlikely
(Riboflavin) eyes and nervous Milk Dry and cracking
system Rice skin
Carbohydrate
energy release
Vitamin B3 Healthy nervous Eggs Pellagra Liver damage
(Niacin) and digestive Meat Indigestion Skin flushes
system Fish Vomiting
Energy release Milk Depression
Wheat/maize
Vitamin B9 Healthy red blood Green vegetables Spinal Bifidia in Disguises B12
(Folic Acid) cells Brown rice unborn babies (Cobalamin) deficiency
Reduces risk of Liver Depression
spinal bifidia in Miscarriage
unborn babies
Vitamin B12 Processes B9 Meat Pernicious Anaemia
(Cobalamin) (Folic Acid) Salmon anaemia
Red blood cell Cod Paralysis
creation Milk Memory loss
Energy release Cheese
Eggs
, Water - Macronutrient
• Essential for life
• 50%-60% of body is water
• Adults need 6-8 glasses per day
Functions of water
• Transports nutrients through body
• Digestion and absorption of nutrients
• Needed for enzyme reactions
• Needed for digestion of proteins and carbohydrates in usable forms
• Removal of waste through urine
• Hydrates body
• Lubricates joints and muscle membranes
• Water in and around body tissues help defend body against shock
• Helps food move through digestive tract in form of mucous and saliva
• Controls body temperature through sweat
• Added to large intestine as part of elimination of faeces (fibre in gut needs
H20 in order to swell and create bulk)
Sources of water
• Milk
• Fruit juice
• Tea
• Coffee
Deficiencies of water
• Concentrated urine
• Constipation
• Water retention
• Reduced sweating, tiredness
• Headaches
• Dehydration
Excess water
• Puts strain on kidneys
, Lipids - Macronutrient
• Fats and oils
• Fats are solids
• Oils are liquid at room temperature
• Same basic chemical structure
Elemental Composition
• Carbon (C)
• Hydrogen (H)
• Oxygen (O)
• These elements are found in different proportions to carbohydrates
Tryglycerides
• Type of fat or lipid which is present in blood and stored in fat cells
• Body converts fats that aren’t needed immediately into tryglycerides
• Liver is responsible for this conversion
• Also consumed directly through diet
Chemical Composition
• Chemical name given to a fat
• Formed when one glycerol molecule joins with three fatty acids to produce a tryglyceride
and water
• Water is eliminated (condensation reaction)
• Fatty acid consists of a chain of carbon atoms (between 4-24 atoms) with hydrogen atoms
bonded to it
Classification of Fatty Acids
Saturated Fatty Acids Mono-unsaturated Poly-unsaturated
Fatty Acids Fatty Acids
Structure Each carbon atom has Mono means one Poly means many
two hydrogen (H) atoms There is one double Each carbon atom is not
bonded to it bond present saturated with hydrogen
Each carbon atom is not There is more than one
saturated with hydrogen double bond present
State at room Solid Liquid Liquid
temperature
Sources Animal Products Plant sources Plant/marine sources
(except fish) Fish Sunflower and maize
Coconut oil Olive oil oils
Butter Canola oil
Peanut oil
Peanuts
Peacon nuts
Avocados
Effects on body Increase blood Lower blood cholesterol Lower blood cholesterol
cholesterol levels levels levels
Associated with
development of
Coronary heart disease
Mineral Functions Sources Symptoms of Symptoms of
Deficiency Excess
Macro-Mineral
Calcium Strong teeth and Milk Rickets Cloudy eyes
bones Milk products Muscle Cramps Fatigue
Function of (cheese, yoghurt) Weakness Depression
muscles and Green vegetables Osteoporosis Premature ageing
nerves Soya beans
Phosphorus Essential in all Milk Unlikely Paired with low
body cells Milk products Rickets in children calcium can cause
Energy release (cheese) demineralization
Regulates protein Meat
Eggs
Nuts
Magnesium Essential for cells Green vegetables Unlikely Unlikely
Functioning Legumes Muscle cramps
muscle and nerves Nuts
Whole grains
Milk
Milk products
Sodium Regulates bodies Salt Weakness High blood
fluid balance Meat Nausea pressure
Aids nerve and Fish Thirst Heart disease
muscle activity Vegetables Muscle Cramps Fluid retention
Potassium Control blood Fruits High blood Unlikely
pressure and fluid Vegetables pressure
balance in cells Milk
Maintains PH Meat
balance Poultry
Function of heart Cereals
and kidneys Legumes
Carb and protein
metabolism
Micro-Mineral
Iron Creation of red Liver Anaemia (low Constipation
blood cells Red Meat hemoglobin) Nausea
Blood clotting Beans Fatigue Vomiting
Nuts Hair loss Stomach Pain
Iodine Functioning of Meat Goitre Unlikely
thyroid gland Seafood
Metabolism of cells Yoghurt
Eggs
Fluoride Strengthens teeth Water Tooth decay Discoloration of
and bones Tea teeth
Salt water fish
Trace Elements
Copper Aids enzymes Liver Anaemia Unlikely
Build red blood Wholegrains High cholesterol Wilsons Disease
cells Nuts Osteoporosis
Produce energy Fish Infection risk
Brain development Legumes Skin problems
,Magnese Component of Wholegrains Unlikely Unlikely
many enzymes Legumes
Nuts
Tea
Zinc Aids enzymes Meat Skin and hair Prevents copper
Immune system Poultry problems and iron
Growth Wholegrain cereals Retarded growth
Legumes Infection risk
Taste and smell
, Vitamins - Micronutrient
Vitamin Functions Sources Symptoms of Symptoms of
Deficiency Excess
Fat-Soluble Vitamins
Vitamin A Aids vision in dim Margarine Night blindness Hair loss
(Retinol) lighting Eggs Infection risk Dry skin
Functioning of Liver Angular cheilitis
(Carotene) immune system Cheese
Yoghurt
Vitamin D Absorption of Margarine Osteomalacia Hypocalcaemia
(Calciferol) calcium Eggs (rickets) Depression
Strong bones and Fish Liver Oils Dental problems Abnormal bone growth
teeth Milk
Growth and Sunshine
development
Vitamin E Antioxidant Plant oils Unlikely Unlikely
(Tocopherol) Protects cell Margarine Blood clotting
membranes Nuts
Thins blood
Lower heart
disease risk
Vitamin K Blood clotting Green vegetables Unlikely Unlikely
Bone formation Liver Bleeding in
newborn babies
Water-Soluble Vitamins
Vitamin C Aids wound Oranges Scurvy Kidney stones
(Ascorbic healing Orange juice Slow wound Diarrhea
Prevents cell Strawberries healing Stomach pain
Acid) oxidization Black currents Dry skin
Potatoes
Broccoli
Vitamin B1 Nerve and tissue Vegetables Beri-beri Unlikely
(Thiamin) Carbohydrate Eggs Hypotension
energy release Peas Muscle wastage
Fruit
Liver
Vitamin B2 Healthy skin, Eggs Goitre Unlikely
(Riboflavin) eyes and nervous Milk Dry and cracking
system Rice skin
Carbohydrate
energy release
Vitamin B3 Healthy nervous Eggs Pellagra Liver damage
(Niacin) and digestive Meat Indigestion Skin flushes
system Fish Vomiting
Energy release Milk Depression
Wheat/maize
Vitamin B9 Healthy red blood Green vegetables Spinal Bifidia in Disguises B12
(Folic Acid) cells Brown rice unborn babies (Cobalamin) deficiency
Reduces risk of Liver Depression
spinal bifidia in Miscarriage
unborn babies
Vitamin B12 Processes B9 Meat Pernicious Anaemia
(Cobalamin) (Folic Acid) Salmon anaemia
Red blood cell Cod Paralysis
creation Milk Memory loss
Energy release Cheese
Eggs
, Water - Macronutrient
• Essential for life
• 50%-60% of body is water
• Adults need 6-8 glasses per day
Functions of water
• Transports nutrients through body
• Digestion and absorption of nutrients
• Needed for enzyme reactions
• Needed for digestion of proteins and carbohydrates in usable forms
• Removal of waste through urine
• Hydrates body
• Lubricates joints and muscle membranes
• Water in and around body tissues help defend body against shock
• Helps food move through digestive tract in form of mucous and saliva
• Controls body temperature through sweat
• Added to large intestine as part of elimination of faeces (fibre in gut needs
H20 in order to swell and create bulk)
Sources of water
• Milk
• Fruit juice
• Tea
• Coffee
Deficiencies of water
• Concentrated urine
• Constipation
• Water retention
• Reduced sweating, tiredness
• Headaches
• Dehydration
Excess water
• Puts strain on kidneys
, Lipids - Macronutrient
• Fats and oils
• Fats are solids
• Oils are liquid at room temperature
• Same basic chemical structure
Elemental Composition
• Carbon (C)
• Hydrogen (H)
• Oxygen (O)
• These elements are found in different proportions to carbohydrates
Tryglycerides
• Type of fat or lipid which is present in blood and stored in fat cells
• Body converts fats that aren’t needed immediately into tryglycerides
• Liver is responsible for this conversion
• Also consumed directly through diet
Chemical Composition
• Chemical name given to a fat
• Formed when one glycerol molecule joins with three fatty acids to produce a tryglyceride
and water
• Water is eliminated (condensation reaction)
• Fatty acid consists of a chain of carbon atoms (between 4-24 atoms) with hydrogen atoms
bonded to it
Classification of Fatty Acids
Saturated Fatty Acids Mono-unsaturated Poly-unsaturated
Fatty Acids Fatty Acids
Structure Each carbon atom has Mono means one Poly means many
two hydrogen (H) atoms There is one double Each carbon atom is not
bonded to it bond present saturated with hydrogen
Each carbon atom is not There is more than one
saturated with hydrogen double bond present
State at room Solid Liquid Liquid
temperature
Sources Animal Products Plant sources Plant/marine sources
(except fish) Fish Sunflower and maize
Coconut oil Olive oil oils
Butter Canola oil
Peanut oil
Peanuts
Peacon nuts
Avocados
Effects on body Increase blood Lower blood cholesterol Lower blood cholesterol
cholesterol levels levels levels
Associated with
development of
Coronary heart disease
