# data[].attributes.body
Iron is an important part of the blood. Because of the increase in blood, during youth, iron is needed in bigger sizes. Iron is important for the youth because Iron, is lost through blood from the body. Iron forms the oxygen carrying part of blood, if lacking a person may get anaemia. Iron is important for diets through Lean red meat, Rice and Chicken

# data[].attributes.body
Sodium is an important mineral for the human body. What it does is keep the regulation of fluids in the body. Fluids is drawn to sodium, this means that the amount of sodium in the blood influences the amount of fluid that stays in the cells. Because of this, sodium keeps the rate and the balance between fluid in the cells and the fluid outside the cells. 3 food sources of sodium are Table salt, Fish and Meat.

# data[].attributes.body
One of the key nutrients is Calcium, which is required to build bone and other hard tissues, also making it very important during periods of growth like the youth and children. Food sources that can help the youth's diet are Sardines, Tofu (with calcium sulfate) and fortified orange

# data[].attributes.body
Water is important as it impacts a person by a lot. The body can only last a few days without water and humans are made up of 50%-75%, showing it's significance. Water from the basis of the human body showing why it's so important to the youth as they need it to grow.The amount of water a person needs depends on the body size, metabolism, the weather, food we eat and activity levels. Water can also prevent many risks. Sources of water include fruits with water in them, tea/coffee and sugar/energy drinks.

# data[].attributes.body
This vitamin is also required for acceptable health during youth. Though it has a lot of roles the main body function is during youth for the formation of of red blood cells. It compliments Folate in this capacity, as it not only checks the size of the red blood cells but also the shape. AS=s well as Folate, the deficiency of this can lead to anaemic. Most food for B12 are Meat, Eggs and Cheese.

# data[].attributes.body
This B - group vitamin is necessary for optimal health. it is important as the role it plays is DNA synthesis, and is then required for cells to duplicate during periods of growth. Folate is also important for the development of red blood cells, lack of this could lead to anaemia. Food sources for B9 include Citrus fruits, Poultry and Eggs.

# data[].attributes.body
B - group vitamins are B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin). These are important for metabolising or converting fuel into energy. Lack of these nutrients equals lack of energy. Because energy is essential for growth, lacking in it can help cause slow growth of muscles and bones. Healthy food options for B - group vitamins are Fish, Meat and Eggs.

# data[].attributes.body
Vitamin D is the absorption of calcium from the intestine into the bloodstream. Not having Vitamin D can lead to low levels of calcium being absorbed and bones becoming weak. You can also get Vitamin D from UV rays as it converts to Vitamin D in the skin. But people can be Vitamin D efficient as they do not go out or wear too much clothes outside.

# data[].attributes.body
Protein has 2 functions, build , maintain and repair body cells and act as a fuel for producing energy. Protein is a second source of energy when there is not enough glucose. Protein has about 17kJ per gram of energy. Protein can also be stored like carbohydrates and can result in obesity in the long term. Three good food choices for protein that can help maintain a proper diet are Fish and Seafood, Soy products and Legumes.

# data[].attributes.body
Also known as lipids have a lot of roles in the human body. Fats are needed for acceptable health, growth throughout the lifespan and is very important for balancing food. It is a source of energy like carbohydrates. Fats is a source for lots of energy as it is 37kjJ of fat per gram. Fats also help the development and maintenance of cell membranes. There are also 4 different types of fats and they are Monounsaturated, Polyunsaturated, Saturated and Trans. From Polyunsaturated comes omega - 3 and omega - 6. # good food sources for fats to help maintain a good diet are Nuts, Red meat and Avocado.

# data[].attributes.body
Macro - Nutrients are the carbohydrates, fats and proteins that the body needs in large amounts, that also provides energy.
Macro = Big

# data[].attributes.body
Carbohydrates provide fuel for the body (energy). Because it is energy, it helps the growth and metabolism of young people. Glucose is the preferred energy in the human body, and carbohydrates is full of it, making carbohydrates one of the main sources of energy. Glucose are stored in the bloodstream ready for use, if not in use then it is converted into fat. This explains weight gain because there is an increase in the amount of glucose turning into fat. It can be reversed if the glucose is in use. Three good food choices for carbohydrates that can help maintain a diet are rice, vegetables and fruits.

# data[].attributes.body
Micro - Nutrients are vitamins and minerals as they are only needed in small quantities, that helps body growth and metabolism.
Micro = Small