Nutrients

Nutrients

When food is digested, it breaks down into chemical substances called nutrients. There are more than 50 known nutrients that keep the body healthy. Every nutrient is necessary. While each nutrient has a different job, no nutrient acts alone. Think of nutrients as the "raw materials" that keep the body alive and healthy. They are responsible for:

growth,
repair and maintenance of body parts, and
regulation of body functions, such as maintaining a constant body temperature and circulating fluids throughout the body.

Scientists group nutrients into six major categories:

Proteins.
Carbohydrates.
Fats.
Water.
Vitamins.
Minerals.

Most foods contain more than one of these nutrients, but no one food contains all the nutrients in the amounts necessary for life.

Ten- and 11-year olds have special nutrient needs because they are just beginning a growth spurt. In particular, they need more:

Protein for body growth.
Calcium for bone growth.
Iron for muscle development and the increased blood volume in their bodies.

Nutrient Functions
Nutrient	Purpose	Food Sources
Proteins	Build and repair cells Fight infection and heal cuts Make antibodies, enzymes, and hormones	Meat, fish, poultry Dried peas, beans, nuts Eggs, milk, cheese
Carbohydrates	Supply energy Supply fiber to help food move through the digestive tract	Breads, cereals Rice, pasta Fruits, vegetables Dried beans and peas Sugar and foods sweetened with it
Fats	Supply concentrated energy Carry vitamins throughout the body Insulate the body from cold Cushion internal organs and bones from damage	Butter, margarine, oils Nuts and seeds Fried foods Salad dressings, gravies Snack chips, etc. Cookies, cakes, pies, etc.
Water	Carries other nutrients throughout the body Carries wastes out of the body Regulates body temperature	All foods and beverages
Vitamin A	Keeps skin healthy Keeps eyes healthy, especially for night vision Helps fight infection	Deep yellow fruits and vegetables (carrots, sweet potatoes, apricots, peaches, pumpkin, cantaloupe) Dark green, leafy vegetables (kale, spinach, collards, broccoli) Liver, egg yolk Milk, cheese, butter
Vitamin C	Helps heal cuts Prevents infection Helps the body use iron Maintains healthy body tissue	Citrus fruits (oranges, grapefruits, lemons) Other fruits (kiwis, strawberries) Some vegetables (green peppers, broccoli, cabbage, tomatoes, spinach, potatoes)
Calcium	Provides strength and structure for bones and teeth Keeps nerves and muscles healthy	Milk, cheese, yogurt Dark green leafy vegetables (kale, broccoli, collards) Salmon with bones
Iron	Helps blood carry oxygen Prevents anemia (and the fatigue that accompanies it) Helps fight infection	Lean meat, liver, oysters Dried peas and beans Fortified grain products Some vegetables (tomatoes, spinach) Some dried fruits (prunes, raisins, apricots)

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