Health, Sanitation & Nutrition

The human body requires a variety of essential nutrients to function properly. These nutrients can be categorized into macronutrients and micronutrients.

 

### Macronutrients

 

1. **Carbohydrates:**

– **Function:** Provide energy.

– **Sources:** Bread, rice, pasta, fruits, vegetables.

 

2. **Proteins:**

– **Function:** Build and repair tissues, produce enzymes and hormones.

– **Sources:** Meat, fish, eggs, dairy products, legumes, nuts.

 

3. **Fats:**

– **Function:** Energy storage, insulation, cell membrane structure, absorption of fat-soluble vitamins (A, D, E, K).

– **Sources:** Oils, butter, nuts, seeds, avocados, fatty fish.

 

4. **Water:**

– **Function:** Vital for all bodily functions, including temperature regulation, nutrient transport, and waste removal.

– **Sources:** Drinking water, fruits, vegetables, other beverages.

 

### Micronutrients

 

#### Vitamins

 

1. **Vitamin A:**

– **Function:** Vision, immune function, skin health.

– **Sources:** Carrots, sweet potatoes, spinach, fish liver oil.

 

2. **Vitamin C:**

– **Function:** Antioxidant, immune function, collagen synthesis.

– **Sources:** Citrus fruits, strawberries, bell peppers, broccoli.

 

3. **Vitamin D:**

– **Function:** Bone health, calcium absorption.

– **Sources:** Sunlight, fortified dairy products, fatty fish.

 

4. **Vitamin E:**

– **Function:** Antioxidant, skin health.

– **Sources:** Nuts, seeds, spinach, broccoli.

 

5. **Vitamin K:**

– **Function:** Blood clotting, bone health.

– **Sources:** Leafy green vegetables, broccoli, Brussels sprouts.

 

6. **B Vitamins (e.g., B1, B2, B3, B6, B12, Folate):**

– **Function:** Energy metabolism, red blood cell production, nervous system health.

– **Sources:** Whole grains, meat, eggs, dairy products, legumes.

 

#### Minerals

 

1. **Calcium:**

– **Function:** Bone and teeth health, muscle function, nerve transmission.

– **Sources:** Dairy products, leafy greens, fortified plant milks.

 

2. **Iron:**

– **Function:** Red blood cell production, oxygen transport.

– **Sources:** Red meat, beans, lentils, fortified cereals.

 

3. **Magnesium:**

– **Function:** Muscle and nerve function, blood sugar control, bone health.

– **Sources:** Nuts, seeds, whole grains, leafy greens.

 

4. **Potassium:**

– **Function:** Fluid balance, muscle function, nerve signals.

– **Sources:** Bananas, potatoes, tomatoes, spinach.

 

5. **Zinc:**

– **Function:** Immune function, wound healing, DNA synthesis.

– **Sources:** Meat, shellfish, legumes, seeds.

 

Ensuring a balanced diet that includes these essential nutrients supports overall health and helps prevent various deficiencies and related health issues.

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