Essential Nutrients and Their Sources

0:32 – most of your diet they are called.

0:13 – essential nutrients can be grouped into

0:17 – six categories water fats minerals

0:23 – vitamins proteins and carbohydrates

0:28 – carbohydrates proteins and fats make up

0:32 – most of your diet they are called

0:34 – macronutrients vitamins and minerals are

0:39 – micronutrients because you need them in

0:42 – much smaller amounts some good

0:46 – carbohydrates are found in vegetables

0:49 – fruit legumes unsweetened dairy products

0:52 – and 100% whole grains like brown rice

0:55 – wheat and oats proteins are found in

0:59 – meat fish eggs and plant sources like

1:02 – beans soy nuts and some grains healthy

1:05 – fats can be found in nuts seeds fish and

1:08 – coconut oil and vegetable oils like

1:11 – olive avocado and flax seeds most

1:14 – vitamins can be found in vegetables and

1:18 – fruits minerals can be found in meat

1:24 – cereals fish milk and dairy foods fruit

1:27 – and vegetables and nuts

1:34 – you can go for weeks without food but

1:36 – you can’t last more than a few days

1:38 – without water water is absolutely

1:40 – crucial for every system in your body it

1:43 – is also the main thing that you are made

1:46 – of about 62 percent of your body weight

1:48 – is water

List of Nutrients

.

Vitamins

.

Vitamin A

Carotenes

• • • • • Beta-Carotene

Retinoids

• • • • • Retinol
        • Retinal
        • Retinyl esters
        • Retinoic acid

Vitamin B

B1 – Thiamine

B2- Riboflavin

B3 – Nicotinic Acid

B4

• • • • • adenine
        • carnitine
        • choline

B5 – Pantothenic Acid

B6 – Pyridoxine

• • • • • Pyridoxal
        • Pyridoxine
        • Pyridoxamine

B7 – Biotin

B9 – Folic Acid

B12

• • • • • Cobalamin
        • Methylcobalamin

Vitamin C

Vitamin D

• • • Cholecalciferol-D3

Vitamin E

• • • Alpha-Tocopherol

Vitamin K

K1 – Phylloquinone

K2 – Menaquinone

Vitamin P (Historical name before 1980)

Bioflavonoids

• Proanthocyanidins (PCO’s)
• Citrus
• Green Tea Polyphenols 
• Quercetin 

Flavonoids

• • • • • Flavanols
        • Flavan-3-ols
        • Flavones
        • Flavanones
        • Isoflavones (phytoestrogens)
        • Anthocyanins
        • Bioflavonoids.

.

Minerals

.

Aluminum

Arsenic

Beryllium

Barium

Boron

Bromine

Calcium

Carbon

Cerium

Cesium

Chromium

Chloride

Cobalt

Copper

Dysprosium

Erbium

Gadolinium

Gallium

Germanium

Gold

Hafnium

Holmium

Hydrogen

Iodine

Iron

Lanthanum

Lutetium

Lithium

Magnesium

Manganese

Molybdenum

Neodymium

Nickel

Niobium

Nitrogen

Oxygen

Phosphorus

Potassium

Praseodymium

Rhenium

Rubidium

Samarium

Scandium

Selenium

Silica

Silicon

Silver

Sodium

Strontium

Sulphur

Sodium (Chloride)

Tantalum

Terbium

Thulium

Tin

Titanium

Vanadium

Ytterbium

Yttrium

Zinc

Zirconium

.

Essential Fatty Acids

.

Omega 3

Omega 6

Omega 9

.

Amino acids

.

Alanine

Arginine

Asparagine

Aspartic Acid

Cysteine

Glutamic Acid

Glutamine

Glycine

Histidine

Isoleucine

Leucine

Lysine

Methionine

Phenylalanine

Proline

Serine

Taurine

Threonine

Tryptophan

Tyrosine

Valine

.

Other Nutrients

.

Carotenoids

Chlorophyll & Chlorophyllin

Coenzyme Q10

Curcumin

Fiber

Garlic Indole-3-Carbinol

Isothiocyanates

L-Carnitine

Lignans (phytoestrogens)

Lipoic Acid

Phytochemicals

Phytosterols

Resveratrol

Soy

,

.

In short, for ideal health the human diet must include

cruciferous vegetables

red orange and yellow fruits and vegetables

leafy green vegetables

pure water

iodine

organosulfur

curcuminoids

“complementary proteins”

legumes (beans)

nuts

seeds

grains, which make up 

omega 3 oil

minimally some of the veggies you eat MUST be RAW. ideal human nutrition vegetarian