NUTRIENTS

Eating a variety of foods is the best way to get all of the nutrients you need each day, as well as the right balance of carbohydrates, proteins, fats, and calories. Whole or unprocessed foods—like fresh fruits and vegetables, whole grains, low-fat dairy products, lean meats, fish, and poultry—are the best choices for providing the nutrients your body needs to stay healthy.

Carbohydrates
We need carbohydrates, or carbs, for energy. Natural sources of carbohydrates also have many other important elements, such as vitamins, minerals, and fiber.

Type of Carbohydrate	Why You Need It	Where You Can Find It
Simple Carbs (sugars)	Quick energy	Fruit, some vegetables, milk and yogurt, honey
Complex Carbs (starches & fiber)	Long-term energy Prevent constipation	Peas, beans, lentils, nuts & seeds Vegetables and whole grains

Fats
Fats provide a concentrated source of energy, as well as the building blocks for cell membranes and hormones.

Type of Fat	Why You Need It	Where You Can Find It
Saturated Fat	Bone health Promotes feeling good	Meat Tropical oils
Monounsaturated Fat	Promotes healthy skin Helps reduce heart disease Provides Vitamin E	Avocados, nuts, olives/olive oil
Polyunsaturated Fat	Promotes healthy skin Protects against stroke Protects heart Prevents depression & panic attacks Lowers blood pressure	Seeds/seed oils, egg yolks Many vegetables Salmon, sardines, herring, halibut, tuna, mackerel, fish oils Walnuts & walnut oil

Proteins
We need proteins to grow, maintain, and repair cells, as well as to form some hormones and help our blood clot.
There are compete proteins, which contain all eight essential amino acids in sufficient amounts, and incomplete proteins, which are low in or are missing one of more of the essential amino acids. Combine incomplete proteins during the day with other incomplete/complete proteins to get all of the essential amino acids.

Type of Protein

Why You Need It

Where You Can Find It

Complete proteins
Incomplete proteins

Grow, maintain, repair cells
Form hormones
Help blood clot

Meat and poultry, fish, eggs
Peas, beans, lentils, peanuts, nuts, seeds
Whole grains
Milk, yogurt, cheese

Vitamins
Vitamins prevent disease and regulate many biochemical reactions. There are 13 vitamins your body needs. Get the full list and learn more about each one here.

Type of Vitamin	Why You Need It	Where You Can Find It
Vitamin A	Protects against pollutants and cancer Promotes healthy bones, skin, teeth, and good vision Helps produce hormones Needed for immune system	Yellow, orange, red, or dark green vegetables Butter, egg yolks, cod liver oil, seafood, liver
Vitamin B complex	Protects against mental disorders, depression, and anxiety Promotes healthy nerves, skin, eyes, hair, liver, muscle tone, heart	Whole grains, beans, nuts Many fresh (not canned) vegetables, and fruits Meat, organ meats, seafood
Vitamin C	Growth, repair, healing of wounds Immune system function Maintains gums, teeth, blood vessels Helps your body deal with stress	Citrus fruits, berries, bell peppers, tomatoes, cabbage
Vitamin D	Helps the body absorb calcium and phosphorus for the bones and teeth	Seafood (particularly shrimp and crab) Fish oils, cod liver oil Liver Egg yolks
Vitamin E	Needed for proper muscle function, circulation, tissue repair, healing Works with other elements (selenium and zinc) to prevent cancer and cardiovascular disease	Spinach, chard, kale Fresh whole grains, nuts, seeds, beans, peas Mangoes, blackberries, apples, broccoli Butter, eggs, liver

Minerals
Minerals form some body structures (calcium in bone, iron in blood) and regulate many metabolic processes. The following are just some of the minerals your body needs. Learn more about minerals here.

Type of Mineral	Why You Need It	Where You Can Find It
Calcium	Helps build strong bones and teeth Assists muscle growth Promotes healthy heart/nervous system	Dairy products Bone broths Whole grains, some vegetables
Iron	Needed for blood formation and blood functioning	Dark green leafy vegetables, beets Meat, liver, fish, egg yolks
Potassium	Chemical reactions inside cells Works with sodium to maintain fluid balance	Nuts, whole grains Vegetables
Zinc	Immune system, helps wounds heal Normal growth and development	Oysters, meat, poultry, legumes, nuts Yogurt

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