ESSENTIAL NUTRIENTS IN DIFFERENT FOOD SOURCES

NUTRIENT	FUNCTION	EXAMPLES OF FOOD SOURCE
Protein	builds and repairs body tissues, antibodies,	meat, fish, poultry, eggs, cheese, milk and milk products, seeds, legumes, nuts
Carbohydrate	supplies energy, helps in use of fats	bread, cereals, pasta, rice, potatoes, fruits, table sugars, syrup
Calcium	maintains strong bones and teeth , healthy nerve function and normal blood clotting	milk and milk products, sardines, salmon with bones, mackerel, oysters, soybeans, tofu, nuts, seeds
Iron	combines with protein to form hemoglobin	organ meats, red meats, enriched breads and cereals, legumes, dried fruits
Zinc	helps energy metabolism and tissue formation	shellfish, meat, fish, poultry, nuts, eggs, legumes, soy products, whole grains, seeds and sprouts
Selenium	prevents breakdown of fats and other body chemicals	seafood, whole-grain cereals, meat, egg yolk, chicken, milk, garlic
Copper	helps build red blood cells	oysters, nuts, liver, kidneys, legumes, corn oil, margarine
Magnesium	builds and maintains strong bones and teeth, helps energy metabolism and tissue formation	nuts, soy beans, whole grains, molasses, shellfish, spinach, liver, beef
Iodine	helps in function of thyroid gland	iodized salt, shrimp, oysters, lobster
Fibre	Insoluble Fibre - promotes regularity and reduces risk of colon irregularities or diverticulusus (colon disease) Soluble Fibre - helps decrease cholesterol level, reduces the risk of heart disease, and control blood sugar levels in people with diabetes	Insoluble - wheat bran, whole grains, rye bread, whole wheat bread Soluble - oats, beans, some fruits and vegetables, white bread, rolls, pasta, bagels