Various Food Nutrients and Their Use in the Body

Only those substances containing nutrients are foods (alcohol is an energy provider but it also has the effects of a drug, so it is not listed under nutrients). Most foods contain several nutrients; a few foods (such as sugar) contain only one nutrients.

For the body to obtain the maximum benefit from food it is essential that everyone concerned with the buying, storage, cooking and serving of food, and the compiling of menus should have some knowledge of nutrition.  

NUTRIENT	FOOD IN WHICH IT IS FOUND	USE IN BODY
Protein	Meat, fish, poultry, game, milk, Cheese, eggs, pulses, cereals	For building and repairing body tissues; some heat and energy.
Fat	Butter, margarine, cooking fat, oils, cheese, fat meat, oily fish	Provide heat and energy.
Carbohydrates	Flour, flour products and cereals, sugar, syrup, jam, honey, fruit, vegetables	Provides heat and energy.
Vitamin A	Oily fish, fish liver oil, dairy foods, carrots, tomatoes, greens	Health growth; resistance to disease.
Vitamin B1 - thiamin	Yeast, pulses, liver, whole grain, cereals, meat and yeast extracts	Helps growth; strengthens nervous system.
Vitamin B2 - riboflavin	Yeast, liver, meat, meat extracts, wholegrain, cereals	Helps growth, and helps in the production of energy.
Nicotinic acid (niacin)	Yeast, meat, liver, meat extracts, wholegrain, cereals	Helps growth.
Vitamin C - ascorbic acid	Fruits such as strawberries, citrus fruits, green vegetables, root vegetables, salad	Helps growth, promotes health.
Vitamin D (sunshine vitamin)	Fish liver oils, oily fish dairy foods	Helps growth; builds bones and teeth.
Iron	Lean meat, offal, egg yolk, whole meal flour, green vegetables , fish	Building up the blood.
Calcium (lime)	Milk and milk products, bones of fish, whole meal bread	Building bones and teeth, clotting the blood, the working of the muscles.
Phosphorus	Liver and kidney, eggs, cheese, bread	Building bones and teeth, regulating body processes.
Sodium (salt)	Meat, eggs, fish, bacon, cheese	Prevention of muscular cramp.