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What are Vitamins and Minerals?

Vitamins and minerals make people's bodies work properly. Although you get vitamins and minerals from the foods you eat every day, some foods have more vitamins and minerals than others. Minerals are inorganic elements that come from the soil and water and are absorbed by plants or eaten by animals. Your body needs larger amounts of some minerals, such as calcium, to grow and stay healthy.

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What are carbohydrates?
Carbohydrates - Carbohydrates are the sugars, starches and fibres found in fruits, grains, vegetables, and milk products. We need carbohydrate to provide nutrients for the good bacteria in our intestines that helps us to digest our food. This benefits the muscles to stay protected because carbohydrates are the first sauce of energy provided for our body.
Simple(sugars): Simple carbohydrates are called simple sugars. Sugars are found in a variety of natural food sources including fruit, vegetables and milk, and give food a sweet taste but, they also raise blood glucose levels quickly.
Complex(starch and non-starch polysaccharides): Complex carbohydrates, also known as polysaccharides, are starches formed by longer saccharide chains, which means they take longer to break down. Chemically, they usually comprise of three or more linked sugars.

What are Proteins?

Proteins (animal and plant sources): Animal (food) products are rich sources of protein. Meat, milk and milk products, egg, poultry, and fish, contain balanced level of acids. Protein can also be obtained from plant (vegetable) food items such as soybean and soybean products, peas, beans and nuts.

What are Fats and Oils?

Fats and Oils (animal fats, vegetable oil, fish oils): Animal fat is fat that is highly saturated. It is usually cheaperbecause farmers do not want it and give it away without hesitation.Vegetable oil is extracted from a plant, they are natural oils found in seeds, nuts and some fruit. Vegetable oil can be used as biofuel.

Animal fats:

-         Lard is the fat from a pig; both the raw and the rendered fat are called lard.

-         Suet or Tallow is the fat from a cow.

-         Duck fat

-         Schmaltz (chicken fat)

Vegetable oil: Nut oils, citrus oils, oils from melon and gourd seeds, other edible oils.

What are minerals?

Minerals in our diet are essential for a variety of bodily functions. They are important for building strong bones and teeth, blood, skin, hair, nerve function, muscle and for metabolic processes such as those that turn the food we eat into energy. This means that minerals are needed for the body to work properly, for growth and development, and overall, for maintaining normal health.

What are vitamins A,B, C, D, E and K?

A - A group of unsaturated nutritional organic compounds

B - A class of water-soluble vitamins that play important roles in cell metabolism.

C - Known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy.

D - A group of fat-soluble sec steroids responsible for increasing intestinal absorption of calcium, iron, magnesium, phosphate, and zinc.

E - A group of compounds that include both tocopherols and tocotrienols. Most commonly form found in the Western diet.

K - A fat-soluble vitamin that is most well-known for the important role it plays in blood clotting. Also, essential to building strong bones, preventing heart disease, and crucial part of other bodily processes.

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What are Proteins?
Proteins are known as building blocks of life because it has complex and critical functions in our body. First, it acts as our body's antibody which fights foreign particles, viruses, and bacteria to protect our body. Second, it restores and regrowth damage cells and tissues. Third, it is required for the structure, functions and regulation of our body organs.
Proteins can be found in foods like meat, eggs, chicken, beef, fish, and almonds.
What are carbohydrates?
Carbohydrates are sugars that breaks down inside our body to create glucose. Glucose is converted to energy that supports bodily functions, physical activities, brain development, and operation of our body organs.
Carbohydrates can be found in foods like bread, pasta, rice, cereals, potatoes and many more.
What are vitamins?
Vitamins are organic compounds and vital nutrients needed by our body in limited amount. It is divided into two: Fat-soluble and Water-soluble. Fat-soluble vitamins comes from fatty foods like animal, milk, egg, liver, oily fish, and butter.Examples are Vitamins A, D, E, K. Water-soluble vitamins comes from vegetables, fruits,  potatoes, grains, milk and dairy foods. Examples are Vitamin C, B vitamins, and folic acid.
These vitamins are essential for good metabolism, immune system, digestion, strong bones, functions of central nervous system, healthy skin and eyes, and good blood circulation.

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What are carbohydrates?
-Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products. We need carbohydrate to provide nutrients for the good bacteria in our intestines that helps us digest our food. This will benefit our muscles to be protected because carbohydrates are the first sauce of energy for our body.
What are protein?
-Proteins are large, complex molecules that play many critical roles in the body. Foods such as ;  meat, fish, cheese, tofu, beans, lentils, yogurt, eggs, nuts, and seeds all include protein. Protein is very important as we need them in your diet to help repair an create new ones.
What are fats and oils?
A natural oily substance occurring in animal bodies, especially when deposited as a layer under the skin or around certain organs. Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. We needs fats and oils as they're are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm.
What are vitamins?
-any of a group of organic compounds which are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body. Vitamins are compounds which are necessary for our normal growth and function, which we cannot make within our bodies, and so we must obtain them from our foods.
What are minerals?
-Minerals are a solid, naturally occurring inorganic substance. We need mineral as minerals in our diet are essential for a variety of bodily functions. They are important for building strong bones and teeth, blood, skin, hair, nerve function, muscle and for metabolic processes such as those that turn the food we eat into energy.

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Carbohydrates- This group contains starchy foods such as pasta, rice, oats, potatoes, noodles, yam, green bananas, sweet potato, millet, couscous, breads, breakfasts cereals, barley and rye. Carbohydrates give us energy, calcium and B vitamins. Wholegrain ones give us lots of fibre to help keep the digestive system healthy. Many breakfast cereals also have extra iron. A healthy diet would include 3-5 servings of carbohydrate a day.
Protein- This group contains meat, fish and eggs as well as vegetable protein, nuts, beans, peas, lentils, dahl, Quorn and soya. These foods give us protein, iron and some other minerals and vitamins. This helps the body to grow and repair itself. They are like building blocks for the body. Meat is a good source of iron.
Milk and dairy foods- This group contains milk, yoghurt, fromage frais, milkshakes, cheese – both hard cheese and soft cheese including soft cheese triangles. These foods contain protein and calcium and some vitamins like vitamin B12, vitamin A and vitamin D. Dairy products keep your bones and teeth healthy. The body absorbs the calcium in dairy foods easily.
Fruit and vegetables - includes fresh as well as frozen, tinned, dried and juices of fruits and vegetables. Fruit and vegetables give you lots of vitamins and chemicals called antioxidants which keep you healthy. These can even stop you getting some cancers. They also contain fibre to keep your digestive system healthy.
Fats and sugars- This group contains butter, margarine, cooking oils, cream, salad dressings, chocolate, crisps, sugary soft drinks, sweets, jam, cakes, pudding, biscuits and pastries. These foods give us a lot of energy (calories) but not many nutrients. Junk foods are often high in fat, sugar and salt. It’s important not to have too many foods from this group too often.

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Carbohydrates - give us energy, calcium and B vitamins.  This group contains starchy foods such as pasta, rice, oats, potatoes, noodles, yam, green bananas, sweet potato, millet, couscous, breads, breakfasts cereals, barley and rye.
Protein-  contains meat, fish and eggs as well as vegetable protein, nuts, beans, peas, lentils, dahl, Quorn and soya. These foods give us protein, iron and some other minerals and vitamins. This helps the body to grow and repair itself. They are like building blocks for the body. Meat is a good source of iron.
Milk and dairy foods-  This group contains milk, yoghurt, fromage frais, milkshakes, cheese – both hard cheese and soft cheese including soft cheese triangles. These foods contain protein and calcium and some vitamins like vitamin B12, vitamin A and vitamin D. Dairy products keep your bones and teeth healthy. The body absorbs the calcium in dairy foods easily.
Fruit and vegeatbles -  includes fresh as well as frozen, tinned, dried and juices of fruits and vegetables. Fruit and vegetables give you lots of vitamins and chemicals called antioxidants which keep you healthy. These can even stop you getting some cancers. They also contain fibre to keep your digestive system healthy. Because fruit and veg are low in calories and high in fibre (which keep kids feeling full) eating plenty will help control your weight It is important to eat a wide variety of fruit and vegetables. This way you get the whole range of all the important nutrients these foods give.
Fats and sugars -  This group contains butter, margarine, cooking oils, cream, salad dressings, chocolate, crisps, sugary soft drinks, sweets, jam, cakes, pudding, biscuits and pastries. These foods give us a lot of energy (calories) but not many nutrients. Junk foods are often high in fat, sugar and salt. It’s important not to have too many foods from this group too often.

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Carbohydrates-  the most essential source of energy in the body. The brain works entirely on glucose alone. When energy is needed it is converted again and used to release energy. Carbohydrates provide 17 kilojoules of energy/gram.
Protein- Genetic information in the cell is stored as protein in the form of DNA. All the enzymes that catalyze metabolic reactions in the human body, are protein in nature.
Fats and oils- serves as solvents for hormones and fat-soluble vitamins. Extra fats is stored in adipose tissue and is burnt  when the body has run out of carbohydrates.
Vitamins-  are essential for normal metabolism, growth and developement and regulation of cell function. Two parts of vitamins are fat-soluble and water-soluble.
Minerals- They are classified as macrominerals and microminerals.

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What is a Nutrient?

A nutrient is a chemical substance that comes from the food you eat. The energy you need for the metabolic processes in your body and for maintaining a constant internal environment comes from these nutrients. So if you think about all the basic reactions going on in your body to keep you breathing, your heart beating, your brain working and allowing you to move about, they all derive their energy from nutrients.

What are Essential Nutrients?

Essential nutrients refers to classes of nutrients found in food. Essential nutrients are simply those that are vital for the normal growth, maintenance and development of the body.

There might be a slight confusion about essential nutrients that must be addressed. The term 'essential' when applied to amino acids and certain fatty acids, applies to those that need to be taken in the diet as they are not synthesized by the body. Essential amino acids include Methionine, Valine, Leucine, Isoleucine, Phenylalanine, Tryptophan, Threonine and Lysine. Essential fatty acids are Linolenic acid, Linoleic acid and Arachidonic acid, to name a few.

The 6 Essential Nutrients you can't live without

Again the term 'essential' implies that these six essential nutrients are necessary in order to maintain and develop a healthy body.
These are the 6 Essential Nutrients your body needs daily:
1. Proteins - they make up most of the cell structure including the cell membrane. Genetic information in the cell is stored as Protein in the form of DNA. All the enzymes, that catalyze metabolic reactions in the human body, are protein in nature.

2. Fats - are used in making steroids and hormones. Cholesterol also makes up the cell membrane and provides a degree of rigidity to it. Fats also serve as solvents for hormones and fat-soluble vitamins.

3. Carbohydrates - form the major part of stored food in the body for later use of energy. Glucose which is a monosaccharide is the body's primary source of energy. When in excess, it is stored in the liver as Glycogen. Carbohydrates are also important for fat oxidation and can also be converted into protein.

4. Vitamins - are mostly co-enzymes which are required for the normal functioning of enzymes. Vitamin C and E are antioxidants, while Vitamin K is required for blood clotting. They cannot be synthesized in the body, so must be taken in the diet.

5. Minerals - are needed in small amounts to make co-factors. These are inorganic ions needed by the enzymes for activation. Other minerals are systemic electrolytes and essential in co-regulation of ATP.

6. Water - serves as a carrier, distributing nutrients to cells and removing wastes through urine. It is also a compulsory agent in the regulation of body temperature and ionic balance of the blood. Water is completely essential for the body's metabolism and is also required for lubricant and shock absorber.

Of the six essential nutrients you just read about, 3 of them are called Macronutrients, while the other 2 are Micronutrients.

Macronutrients

Macronutrients include carbohydrates, fats, and proteins. They are called macronutrients as they are required in large amounts to fuel the body. Energy is measured in calories and they are essential for the body to grow, repair and develop new tissues, conduct nerve impulses and regulate life process.

Carbohydrates - are required for energy. Glucose, which is a monosaccharide, is the most essential source of energy in the body. The brain works entirely on glucose alone. When an immediate source of energy is required, glucose is converted into glycogen which is stored in the liver. When energy is needed it is converted into glucose again and used to release energy. Carbohydrates provide 17 kilojoules of energy per gram.

Fats - have the highest caloric content. This means they provide the largest amount of energy when burnt. When measured by a calorimeter, fats provide about 37 kilojoules per gram, making them twice as energy-rich than protein and carbohydrates. Extra fat is stored in adipose tissue and is burnt when the body has run out of carbohydrates. Fat is also needed to take up fat-soluble vitamins.

Proteins- are the third and last source of energy. They are the last to be used of all macronutrients. In cases of extreme starvation, the muscles in the body, that are made up of proteins, are used to provide energy. This is called muscle wasting. Proteins also provide 17 kilojoules per gram.

Is Water a Macronutrient?

You probably wonder if water should be included in this category. Water might not always be considered a macronutrient, but it sure is an essetial nutrient needed for all body functions in large amounts. For example the USDA lists water as part of Macronutrients ( see here). Then again you have UNICEF not including water as not part of macronutrients.

Water is found in the body's cells and transports nutrients to cells and removes toxins from our body. Water regulates the body temperature by our sweat. We get about 50% of the water we need from our food. Remember that water contains no calories.

Vitamins - are essential for normal metabolism, growth and development, and regulation of cell function. They work together with enzymes and other substances that are necessary for a healthy life. Vitamins are either fat-soluble or water-soluble. Fat soluble Vitamins can be stored in the fatty tissues in the body when in excess, and so are not excreted easily. This means that you do not need to eat them as often as Water soluble vitamins. The latter are excreted in urine when in excess and so need to be taken daily. Water soluble vitamins include Vitamin B and C. Green leafy vegetables are rich in Vitamin B, whereas Vitamin C is found abundantly in citrus fruits. Fat soluble vitamins are Vitamin A, D, E and K. Green leafy vegetables, milk and dairy products and plant oils provide these vitamins.

References:
http://www.ncbi.nlm.nih.gov/pubmed/16030280
http://www.unicef.org/nutrition/
http://www.ncbi.nlm.nih.gov/pubmed/19724292
http://www.ncbi.nlm.nih.gov/pubmed/15212745
http://www.ncbi.nlm.nih.gov/pubmed/8897314

Minerals - are found in ionized form in the body. They are further classified into macrominerals and microminerals (or trace minerals). Macrominerals present in the body include Calcium, Potassium, Iron, Sodium and Magnesium to name a few. Iron is a constituent of Hemoglobin which is present in blood. Hence macrominerals constitute a larger percent of the body and are needed in more amounts, as compared to micro minerals. Microminerals include Copper, Zinc, Cobalt, Chromium and Fluoride. They are mostly co-factors, and are necessary for the function of enzymes in the body, but are needed only in minor quantities. Approximately 4% of the body's mass consists of minerals

Micronutrients

These nutrients include minerals and vitamins. Unlike macronutrients, these are required in very minute amounts. Together, they are extremely important for the normal functioning of the body. Their main function is to enable the many chemical reactions to occur in the body. Nevertheless micronutrients do not function for the provision of energy.

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The 6 Essential Nutrients - Macronutrients and Micronutrients

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A nutrient is a chemical substance that comes from the food you eat. The energy you need for the metabolic processes in your body and for maintaining a constant internal environment comes from these nutrients.

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Food groups

http://www.gosh.nhs.uk/children/general-health-advice/eat-smart/food-science/food-group-fun

What are minerals?

Minerals are necessary for three main reasons:

building strong bones and teeth

controlling body fluids inside and outside cells

turning the food you eat into energy

Minerals are found in foods such as meat, cereals (including cereal products such as bread), fish, milk and dairy foods, vegetables, fruit (especially dried fruit) and nuts.

Essential minerals include calcium and iron, although there are also many other types of minerals that are an important part of a healthy diet.

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Carbohydrates
Provides energy. There are two types of carbohydrate, starches and sugars
Sources of carbohydates
Pasta
Potato
Cake
Cereal
Rice
Bread

Proteins
An important building block of bones, muscles, cartilage, skin, and blood.
Sources of proteins
Greek Yogurt

Cottage Cheese
Eggs

Milk

Steak

Ground Beef

Fats and oils
This provides energy. There are two types of fats, saturated and unsaturated. Examples of saturated fats are animal fat products such as cream, cheese, butter, other whole milk dairy products and fatty meats. Examples of unsaturated fats are vegetable oil, sunflower oil and olive oil etc

Vitamin A
Helps your immune system work to fight off against infections

Helps your vision in dim light

Keeps your skin healthy
Where is it found?
In cheese, eggs, milk and yoghurt

Vitamin B
Helps keep the body's nerve and blood cells healthy and helps make DNA
Where is it found?
Found naturally in animal products such as fish, poultry, meat, eggs, or dairy.  It is also found in breakfast cereals and enriched soy or rice milk
Vitamin C
It helps to protect cells and keeps them healthy and helps wound healing
Where is it found?
It is found in a wide variety of fruit and vegetables. Good sources include:

red and green peppers

strawberries

blackcurrants

broccoli

brussels sprouts

potatoes

Vitamin D
Needed to keep bones, teeth and muscles healthy
Where is found?
Vitamin D is also found in a small number of foods. Good food sources are:

oily fish – such as salmon, sardines, herring and mackerel

red meat

liver

egg yolks

Vitamin E
helps to maintain healthy skin, eyes and strengthens the immune system.
Where is it found?
good sources include:

nuts and seeds

wheat germ – found in cereals and cereal products

Vitamin K
Where is found ?

Vitamin K is found in:

green leafy vegetables – such as broccoli and spinach

vegetable oils

cereal grains

Minerals
They are important for building strong bones and teeth, blood, skin, hair, nerve function, muscle and for metabolic processes
Where is it found?

Foods such as meat, cereals, fish, milk and dairy foods, vegetables, fruit and nuts
Youtube video

https://www.youtube.com/watch?v=YimuIdEZSNY
References

http://www.webmd.com/men/features/benefits-protein
http://www.nhs.uk/Conditions/vitamins-minerals/Pages/vitamins-minerals.aspx

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Proteins -  Protein is needed in our body for growth and repair. Proteins are made up of chains of amino acids and nine of them are essential. This means you need to get them from the food you eat because they cannot be made by the body. Amino acids are found in animal sources such as meats, milk, fish, and eggs. They are also found in plant sources such as soy, beans, legumes, nut butters, and some grains (such as wheat germ and quinoa). You do not need to eat animal products to get all the protein you need in your diet.

Carbohydrates - Carbohydrates, or saccharides, are sugars and starches, which provide energy for humans and animals, and cellulose which make up many plant structures. There are two types of carbohydrates, simple, or monosaccharides and complex, or polysaccharides.

Types of Carbs

Found in fruits and dairy products,  simple carbohydrates are more easily digested by the body. The body breaks down simple carbs to be used for energy, which is used up very quickly. They are also often found in processed, refined foods such as white sugar, pastas, and white bread.

Another type of carb, called complex carbohydrates, take longer for the body to digest and are most commonly found in vegetables (cellulose), whole grain breads and pasta, brown rice, and legumes. Foods with unrefined grains, such as brown rice, retain complex carbs, unlike refined grains, such as white rice. This is because the refining process removes some of the grain’s fiber and nutrients. Eating a serving of whole grain cereal such as oatmeal will fill you up and give you longer lasting energy than a bowl of sugary cereal due to the way the body processes and uses the carbohydrates.

Fats - it comes from animal and dairy products. These are called saturated fats and are solid at room temperature. For example butter, margarine and fat on meat, and they can contribute to heart disease. Plants fats are usually liquid at room temperature, for example olive and sunflower oils. Tjey are known as unsaturated fats.
Saturated fats are found in animal products, such as whole milk and meats. They are also found in some plant products, such as coconut and palm oils. These kind of fats should be a limited part of your family's diet. Eating too many foods with a lot of saturated fat can lead to high levels of LDL cholesterol, sometimes called "bad" cholesterol.
Unsaturated fats, such as fish and most vegetable oils, are healthier sources of fat, but still have a lot of calories. They can be divided into polyunsaturated fats and monounsaturated fats. And both can actually lower LDL cholesterol. Polyunsaturated fats are an important source of omega-3 fatty acids, You can get them in certain types of fish, nuts, oils, seeds, and dark leafy greens.
Fat-free means no more than 0.5 grams of fat per serving.

Low-fat means no more than 3 grams of fat per serving.

Reduced-fat means the item contains 25% less fat per serving than the regular version.

Light or lite means the item contains 50% less fat per serving than the regular version.
Vitamins and minerals - vitamins are essential to life and they cannot be made by the body.  There are two types of vitamins: water - soluble and fat - soluble. Water-soluble vitamins; water-soluble and fat-soluble.
Water-soluble vitamins are the B vitamins and C vitamins. They cannot be stored in the body, so we must have a daily intake of foods containing vitamins.
Fat-soluble vitamins are A,D,E and K. They dissolve in fat in the body, which is why we need to consume fat in our diet. They are stored in the body in the liver.
Minerals - Minerals are also known as micronutrients because , like vitamins, they are only needed in very small amounts in the body. They are found in the earth and in the sea. They are necessary for many processes in the body.
Calcium builds strong bones and hard teeth; it is essential for blood clotting and it helps muscles and nerves to work. We can find them in milk, cheese, bread, flour, nuts and green vegetables.
Sodium maintains body fluid balance and blood pressure. Excess is linked to high blood pressure. We can find sodium in naturally egs, meat, vegetables, milk.
Iron is needed by all cells. Meat, bread, flour, potateos and vegetables contains Iron.

https://www.youtube.com/watch?v=dHtMU3Tr-PM

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Carbohydrates - Provide the main source of energy in our diet and these are sugars, starches and fibre. They also include grains, pulses, fruit and vegetables and they make 50 to 60 percent of our diet. Glucose is a simple sugar which is found in fruits, plants and the blood of animals. The syrups that are made out of glucose are used in the manufacture of cakes, sweets and jams.

Proteins - Are need needed in the body for growth and repair. Protein s are made of amino acids and nine of the acids are essential. This means that you must obtain them from the food you eat because they can not be made in our body.  Also proteins can be divided into animal and vegetable sources. Animal proteins include meat, fish, cheese and eggs. Studies that have been made show that eating lots of red and processed meat can contribute to stomach and bowel cancer.

Fats and oils - The main source of fats in the Western diet come from animal and diary products. These are called saturated fats and are solid at room temperature for example, butter, margarine and fat on meat, they can contribute to people getting a heart disease. Plant fats are usually liquid at room temperature, for example olive and sunflower oil. They are known as unsaturated fats.

Vitamins - Cannot be made by the body and they are essential to life. There are two types of vitamins: water - soluble and fat-soluble.

Vitamin A is also known as retinol and has several important functions.

These include:

helping your immune system to work as it should against infections

helping vision in dim light

keeping skin and the linings of some parts of the body, such as the nose, healthy.

Vitamin B provides an excellent source of B vitamins to support normal energy yielding metabolism and the reduction of tiredness and fatigue.

Vitamin C is also known as ascorbic acid and has several important functions.

For example:

helps to protect cells and keeps them healthy

is necessary for the maintenance of healthy connective tissue, which gives support and structure for other tissue and organs

helps wound healing

A lack of vitamin C can lead to scurvy.

Vitamin D  is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis. Vitamin D obtained from sun exposure, food, and supplements is biologically inert and must undergo two hydroxylations in the body for activation.

Vitamin E is found naturally in some foods, added to others, and available as a dietary supplement. Vitamin E is the collective name for a group of fat-soluble compounds with distinctive antioxidant activities.

Naturally occurring vitamin E exists in eight chemical forms alpha-, beta-, gamma-, and delta-tocopherol and alpha-, beta-, gamma-, and delta-tocotrienol that have varying levels of biological activity. Alpha- (or α-) tocopherol is the only form that is recognized to meet human requirements.

Vitamin K  has several important functions. For example, it's needed for blood clotting, which means it helps wounds to heal properly. There's some evidence that vitamin K is also needed to help keep bones healthy.

Vitamin K is found in:

green leafy vegetables – such as broccoli and spinach

vegetable oils

cereal grains

Small amounts can also be found in meat and dairy foods.

Minerals - Are also known as micronutrients because, like vitamins, they are only needed in very small amounts in the body. They are found in the earth and in the sea. They are necessary for many processes in the body.

Calcium - Builds strong bones and teeth , essential for blood clotting and it helps muscles and nerves to work. Activates certain enzymes which require vitamin D for absorption.

Sodium - Maintains body build balance and blood pressure: excess is linked to high blood pressure: acids muscle contraction and nerve transmission.

Iron - Needed by all the cells, it is needed to form haemoglobin in red blood cells and myoglobin in muscles, to be absorbed by body relative to need; vitamin C increases absorption of iron.

This is a video explaining the 6 essential nutrients:
https://www.youtube.com/watch?v=CiOBhgxdhYo

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