How The Six Basic Nutrients Affect Your Body

Proteins: meat, dairy, legumes, nuts, seafood and eggs
Carbohydrates: pasta, rice, cereals, breads, potatoes, milk, fruit, sugar
Lipids (most commonly called fats): oils, butter, margarine, nuts, seeds, avocados and olives, meat and seafood
Vitamins: common vitamins include the water soluble B group vitamins and vitamin C and the fat soluble vitamins A, D, E and K

  • Fruits and vegetables are generally good sources of Vitamin C and A and folic acid (a B group vitamin)
  • Grains and cereals are generally good sources of the B group vitamins and fibre
  • Full-fat dairy and egg yolks are generally sources of the fat soluble vitamins A, D and E
  • Milk and vegetable or soya bean oil are generally good sources of vitamin K, which can also be synthesised by gut bacteria

Minerals: (sodium, calcium, iron, iodine, magnesium, etc.): all foods contain some form of minerals.

  • Milk and dairy products are a good source of calcium and magnesium
  • Red meat is a good source of iron and zinc
  • Seafood and vegetables (depending on the soil in which they are produced) are generally good sources of iodine

Water: As a beverage and a component of many foods, especially vegetables and fruits.