Macronutrients and Micronutrients Notes

Carbohydrates

  • Monosaccharides (Glucose, Fructose, Galactose)
  • Disaccharides (Sucrose, Lactose, Maltose)
  • Polysaccharides (Starch, Glycogen, Cellulose)
  • Primary energy source: 4 kcal/g4 \ \text{kcal/g}, prevents ketosis, fiber aids digestion
  • Food Sources: Rice, bread, pasta, potatoes, fruits, vegetables, oats, legumes
  • Deficiency: Fatigue, weakness, ketosis, poo (note: transcription shows incomplete wording for deficiency)

Proteins

  • Amino acids (20 total)
    • Essential: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine
    • Non-essential: Synthesized by body
  • Functions: Builds/repairs tissues, enzymes, hormones, antibodies, fluid balance, energy
    • Energy value: 4 kcal/g4 \ \text{kcal/g}
  • Food Sources: Meat, fish, chicken, eggs, milk, cheese, legumes, soy, nuts, seeds
  • Deficiency: Kwashiorkor, Marasmus, poor health (note: transcription shows incomplete wording for deficiency)

Fats (Lipids)

  • Fatty acids: Saturated, Monounsaturated, Polyunsaturated
  • Lipid types: Triglycerides, Phospholipids, Sterols (Cholesterol)
  • Functions: Energy: 9 kcal/g9 \ \text{kcal/g}, insulation, organ protection, transports vitamins A, D, E, K
  • Food Sources: Oils, butter, nuts, seeds, fatty fish, avocado, egg yolk
  • Deficiency: Dry skin, growth failure, weak immunity (note: transcription shows incomplete wording for deficiency)

Water

  • H₂O, major body fluid component
  • Functions: Hydration, temperature regulation, transport, reactions, lubrication
  • Food Sources: Drinking water, soups, fruits (watermelon, cucumber), vegetables
  • Deficiency: Dehydration: thirst, dizziness (note: transcription truncated beyond this point)

Micronutrients

  • Vitamin/Mineral, Type, Functions, Food Sources, Deficiency (summaries per nutrient)

Vitamin A

  • Type: Fat-soluble
  • Functions: Vision, immunity, skin
  • Food Sources: Carrots, liver, spinach, egg yolk
  • Deficiency: Night blindness, xerophthalmia

Vitamin D

  • Type: Fat-soluble
  • Functions: Calcium absorption, bones
  • Food Sources: Sunlight, fish, egg yolk, fortified milk
  • Deficiency: Rickets, osteomalacia, osteoporosis

Vitamin E

  • Type: Fat-soluble
  • Functions: Antioxidant, protects cells
  • Food Sources: Nuts, seeds, green veggies
  • Deficiency: Nerve/muscle damage, anemia

Vitamin K

  • Type: Fat-soluble
  • Functions: Blood clotting, bone health
  • Food Sources: Green leafy veggies, broccoli, liver
  • Deficiency: Excessive bleeding

Vitamin B1 (Thiamine)

  • Type: Water-soluble
  • Functions: Energy metabolism, nerves
  • Food Sources: Whole grains, pork, legumes
  • Deficiency: Beriberi, Wernicke-Korsakoff

Vitamin B2 (Riboflavin)

  • Type: Water-soluble
  • Functions: Energy metabolism, skin/eyes
  • Food Sources: Milk, eggs, leafy veggies
  • Deficiency: Cheilosis, glossitis

Vitamin B3 (Niacin)

  • Type: Water-soluble
  • Functions: Energy, DNA repair
  • Food Sources: Meat, poultry, fish, peanuts
  • Deficiency: Pellagra (3 Ds)

Vitamin B6

  • Type: Water-soluble
  • Functions: Protein metabolism, neurotransmitters
  • Food Sources: Bananas, potatoes, cereals, fish
  • Deficiency: Anemia, seizures

Vitamin B9 (Folate)

  • Type: Water-soluble
  • Functions: DNA synthesis, RBCs
  • Food Sources: Leafy greens, legumes, citrus, grains
  • Deficiency: Megaloblastic anemia, neural tube defects

Vitamin B12

  • Type: Water-soluble
  • Functions: RBCs, nerve function
  • Food Sources: Meat, fish, eggs, dairy
  • Deficiency: Pernicious anemia, neuropathy

Vitamin C

  • Type: Water-soluble
  • Functions: Collagen, wound healing, immunity
  • Food Sources: Citrus fruits, guava, bell peppers
  • Deficiency: Scurvy

Calcium

  • Type: Macromineral
  • Functions: Bones/teeth, muscles, clotting
  • Food Sources: Milk, cheese, yogurt, leafy greens
  • Deficiency: Rickets, osteoporosis

Iron

  • Type: Trace mineral
  • Functions: Hemoglobin, oxygen transport
  • Food Sources: Red meat, liver, spinach, beans
  • Deficiency: Iron-deficiency anemia

Iodine

  • Type: Trace mineral
  • Functions: Thyroid hormones
  • Food Sources: Iodized salt, seafood, seaweed
  • Deficiency: Goiter, cretinism

Zinc

  • Type: Trace mineral
  • Functions: Immunity, healing, growth
  • Food Sources: Meat, shellfish, legumes, nuts
  • Deficiency: Growth retardation, poor healing

Magnesium

  • Type: Macromineral
  • Functions: Muscle/nerve function
  • Food Sources: Nuts, grains, leafy greens, bananas
  • Deficiency: Cramps, arrhythmias

Potassium

  • Type: Macromineral
  • Functions: Nerves, muscle contraction
  • Food Sources: Bananas, potatoes, beans, oranges
  • Deficiency: Hypokalemia

Sodium

  • Type: Macromineral
  • Functions: Fluid balance, nerves
  • Food Sources: Salt, cheese, bread, processed foods
  • Deficiency: Hyponatremia

Selenium

  • Type: Trace mineral
  • Functions: Antioxidant, thyroid health
  • Food Sources: Brazil nuts, seafood, grains
  • Deficiency: Keshan disease, weak immunity

Fluoride

  • Type: Trace mineral
  • Functions: Teeth strength
  • Food Sources: Fluoridated water, tea, seafood
  • Deficiency: Dental caries, weak bones