There are 7 nutrients that make up a balanced diet.

 

First, there are the carbohydrates. Carbohydrates can be sugars, starches and fiber. The body breaks down a lot of the sugars and starches into glucose. Chemically, it can also be known as neutral compounds of carbon, oxygen and hydrogen. Carbohydrates are used to supply your body with energy. The glucose goes to your cells to produce ATP through cellular respiration. A lack of carbohydrates can lead to a disease called Ketosis which comes with numerous symptoms like headaches and fatigue. If a diet is too high in carbohydrates, there is a risk of obesity, cardiovascular diseases, gastrointestinal diseases and many more. A few examples of foods that contain carbohydrates are pasta, rice, bread... and more

 

The second category are proteins. Proteins are polymers composed of amino acids monomers made of carbon, oxygen, hydrogen, nitrogen and sometimes sulfur. Proteins are used throughout the body to build and repair tissues. They also make hormones and enzymes. Misfolding of proteins is said to be the main reason for Alzheimer's disease, Parkinson's disease, Huntington's disease, and other neurodegenerative disorders. A few examples of foods that contain proteins are meat and fish, cheese, eggs, beans and related vegetables... etc.

 

Thirdly, there are fats.There are different types of fats. Some are healthy and essential and some are unhealthy. The healthy kind are necessary to give your body the energy to support the cell growth. Fats keep your body warm and help protect your organs. Higher fat intake can lead to obesity, hypertension and breast cancer through increased blood estrogen levels or it could also be through obesity. In more severe cases it could result in heart disease like coronary heart disease. A few examples of foods that contain fat are butter, oil, nut butter, meats and fish and more.

 

Fourth is dietary fibre, a carbohydrate that cannot be broken down by the digestive enzymes. Its two main components are soluble fibre and insoluble fibre. Fibre consists of non-starch polysaccharides and cellulose, resistant starch along with other plant components. Dietary fibre is important firstly because it helps in digestion. It also maintains blood sugar and lower cholesterol. The lack of fibre can result in constipation. A few examples of foods that contain fibre are oats, vegetables and beans and more.

 

Fifth is water, known as the most important nutrient. About 50%-80% of a person's bodyweight is water. It fills the gaps between the cells. Water also helps form the structures of some of the larger molecules like glycogen. Some diseases transmitted by unclean water are cholera, typhoid fever and Trachoma. Foods that contain water are cucumber, watermelon and pineapple and more.

 

Sixth are vitamins, which are essential nutrients for development and body functions. There are 13 vitamins, which are necessary, they each have a role in maintaining health. The vitamins have many roles, including, healing wounds, strengthening your immune system, strengthening your bones, and many other things. Deficiency of vitamin C can cause scurvy. Signs of scurvy include bleeding gums, and the opening of wounds that were previously closed. Some sources of vitamin C are broccoli, cantaloupe and kiwi. Rickets, a bone condition is also known as brittle bones. It is caused by a lack of vitamin D, calcium or phosphate. Some sources of vitamin D are salmon, egg yolks and mushrooms These nutrients are all important to develop strong bones. When there is a deficiency of any of these, it could lead to weak, unhealthy bones, stunted growth, and in more grave cases, skeletal deformities. Different foods are high in different vitamins which emphasizes the need for a diverse diet.

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The last of the seven nutrients is minerals. Minerals are just as essential for our bodies. The most important ones are iron, calcium, magnesium, zinc and potassium. Minerals are similar to vitamins in being nutrients needed in small quantities but with essential functions including building strong bones, growth and maintaining health. Certain minerals are used to make hormones and to maintain a healthy heartbeat. One of the diseases caused by a lack of minerals is called anemia. Anemia is a deficiency of  red blood cells which contain haemoglobin necessary to carry oxygen throughout the body. The symptoms are subtle but may include fatigue, weakness and shortness of breath. Foods that contain calcium are dairy foods along with vegetables like spinach and beans. For magnesium, an example is pumpkin seeds. For zinc, an example of a food is oysters. Foods that contain potassium are sweet potatoes, salmon and bananas. And finally examples for foods containing iron are red meet, dried beans and liver.
 

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