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Nutrients af Mind Map: Nutrients

1. Micro

1.1. Vitamins

1.1.1. Vitamin A: Vitamin A is a vitamin that helps with healthy vision, helps keep the skin healthy, helps keep healthy bones, and helps other keep other tissues in the body healthy. It also words as an antioxidant which helps fight cell damage. Carrots Sweet Potatoes Winter Squash Cantaloupe Aprictos Spinach Kale

1.1.2. Oysters

1.1.3. Vitamin B: Vitamin B is a vitamin that helps your brain function, helps prevent infections, helps cell health, and helps in growth of red blood cells. Meat Poultry Fish Seafood Mussels Eggs Milk

1.1.4. Vitamin C: Vitamin C is a vitamin that helps protect against immune system shortage, cardiovascular disease, eye disease, and skin wrinkling. Papaya Citrus Fruits Strawberries Bell Peppers Broccoli Brussels Sprouts Dark Leafy Greens Kale Mustard Greens Chard

1.1.5. Vitamin D: Vitamin D is a vitamin that is really important in order to absorb calcium and help bone growth. If too little vitamin D is consumed, children can have rickets (soft bones) and adults can have osteomalacia (fragile bones). Seafood Salmon Catfish Trout Oysters Milk Eggs

1.1.6. Vitamin E: Vitamin E is a vitamin that helps prevent coronary heart disease, helps supports immune function, helps prevent inflammation, helps promote eye health, and decreases the risk of having cancer. Sunflower Seeds Almonds Spinach Turnip Greens Bell Peppers Asparagus

1.1.7. Vitamin K: Vitamin K is a vitamin that helps blood clot. Kale Spinach Collard Greens Turnip Greens Mustard Greens Romaine Lettuce Parsley Brussels Sprouts Broccoli Asparagus

1.2. Minerals

1.2.1. Calcium Calcium is a mineral that helps build strong bones, and strong teeth. It also helps to allow your heart beat and muscles to contract. Dairy Meats & Alternatives Leafy Green Vegetables

1.2.2. Iron Iron is a really important mineral that your body needs. It is a mineral that helps form a part of your red blood cells called hemoglobin which helps transport oxygen everywhere in your body. Meats & Alternatives Starchy Vegetables Dried Fruits Leafy Green Vegetables Grains

1.2.3. Potassium Potassium is what helps your nervous system and muscles working the way they should be. It also helps control your blood pressure. Fruits & Vegetables Starchy Vegetables Green Vegetables Citrus Fruits Dairy Legumes Zinc

2. Macro

2.1. Carbohydrates: Carbohydrates are something found in foods that provide the body with energy. For example, sugars are broken down and used to help cells in the body.

2.1.1. Dairy Milk Yogurt Ice-Cream

2.1.2. Fruit Whole Fruit Fruit Juice

2.1.3. Grains Bread Rice Crackers Cereal

2.1.4. Legumes Beans

2.1.5. Vegetables Potatoes Corn

2.1.6. Sugary Sweets Soda Candy Cookies

2.2. Fats: Fats are something found in foods and used by the body as a source for energy/fuel. They are also used to store energy that the body may need.

2.2.1. Fruits Avocado

2.2.2. Dairy Cheese

2.2.3. Meat & Alternatives Fatty Fish Eggs Nuts

2.2.4. Extra Virgin Olive Oil

2.2.5. Drupes Coconut

2.2.6. Dairy Full-Fat Yogurt

2.2.7. Sugary Sweets Dark Chocolate

2.3. Proteins: Proteins are something found in foods and are needed in order to help your body grow. They are also needed to help your body repair and make new cells.

2.3.1. Meat & Alternatives Beans Lentils Peas Unsalted Nuts & Seeds Eggs Lean Meat Skinless Poultry Ham Sausage

2.3.2. Seafood Salmon Trout Sardines

2.3.3. Dairy Greek Yogurt

2.3.4. Soy

3. Water

3.1. Water is a really important nutrient needed for your body that helps with digestion, blood circulation, creation of saliva, nutrient transportation, and helps balance body temperature.

3.1.1. Cucumber

3.1.2. Iceberg Lettuce

3.1.3. Celery

3.1.4. Radishes

3.1.5. Tomatoes

3.1.6. Green Peppers

3.1.7. Cauliflower

3.1.8. Watermelon

3.1.9. Spinach

3.1.10. Star Fruit

3.1.11. Strawberries

3.1.12. Broccoli

3.1.13. Grapefruit

3.1.14. Baby Carrots

3.1.15. Cantaloupe