1. Protein
Function: Provide raw material for growth and repair; provide essential amino acids
Examples: Meat, eggs, beans
Protein deficiency is a serious cause of ill health and death in developing countries.
War, famine, overpopulation and other factors can increase rates of malnutrition and protein deficiency.

2. Carbohydrates
Function: Supply energy; fiber; energy storage in plant cells
Examples: Bread, rice, fruit, vegetables, sweets
Headaches and tiredness can be a sign of too few carbohydrates.

3. Lipids
Function: Provide fatty acids; produce cell membranes and hormones; provide protection for body organs
Examples: Oils, butter, mayonnaise

4. Minerals – Inorganic
Structure – they are elements from the periodic table
Foods – vegetables, meat, etc.
Primary Function – aid in chemical reactions in the body
Examples:
Iron –hemoglobin, metabolism
Calcium – bone and tooth
Potassium – Acid-base and water balance

5. Vitamins – Organic Foods – vegetables, fish oils, whole grains, milk,
Function - Regulate body processes –work with enzymes.
Examples:
Vitamin D –made by the skin when exposed to sunlight, promotes bone growth
Vitamin C – citrus, healthy gums and tissue, wound healing.
Vitamin K – green leafy vegetables – blood clotting.

6. Vitamin A Function: Growth of skin cells; night vision
Examples: Yellow, orange and dark green vegetables; dairy products

7. Vitamin C
Function: Maintenance of cartilage and bone; important for healthy gums; tissue repair; wound healing
Examples: Citrus fruit, tomatoes, red or green peppers, broccoli, cabbage, strawberries.

8. Vitamin D
Function: Promotes bone growth, increases calcium and phosphorus absorption
Examples: Fish oils, eggs; made by skin when exposed to sunlight; added to dairy products.
In children, vitamin D deficiency will cause a disease characterized by the severe bone deformity called rickets.  In adults, osteomalacia (a weakening of the bones) may develop – along with muscle weakness, and aching bones and muscles

9. Vitamin K Function: Normal blood clotting
Examples: Green leafy vegetables, made by bacteria that live in the intestines.

10. Calcium
Function: Bone and tooth formation; blood clotting; nerve and muscle function
Examples: Dairy products, salmon, sardines, kale, tofu, collard greens, legumes
Osteoporosis is a bone disorder where the bones become weak and brittle.

11. Iron
Function: Component of hemoglobin (a protein)- helps carry oxygen in the blood.
Examples: Meats, eggs, legumes, whole grains, green leafy vegetables, dried fruit.
Anemia – the blood does not carry oxygen efficiently. Tired, nausea, feeling “run down”.

12. Potassium and Sodium
Function: acid/base balance, body water balance, nerve and muscle function.
Potassium: Meats, dairy products, many fruits (bananas) and vegetables, grains.
Sodium: table salt and processed foods.
Lack of potassium: muscle cramps

13. Iodine Function: Component of thyroid hormone, prevents goiters.
Examples: Seafood, dairy products, iodized salt.
Goiter – the thyroid begins to store protein and a large growth appears from the neck.