Nutrition table

Function
Where they come from
If you are deficient
Carbohydrates
Carbohydrates provide energy for the body. They come in two forms, simple and complex. Simple carbohydrates are glucose, fructose, lactose and sucrose these are all simple sugars. Complex carbohydrates are mainly starch based
Simple carbohydrates come from; fizzy drinks, chocolate and anything that has a high sugar content. As well as refined complex carbohydrates such as white bread, white rice and sugary breakfast cereals.
When you are carbohydrate deficient your body produces glycogen which converts fat into glucose so your body can use it as energy when it has no carbohydrates to use. If the body is seriously deficient it will start breaking down muscle to produce glucose
Proteins
The main function of protein in the body is for growth and repair. This includes muscle growth, tissue growth and hair growth. Proteins are made of covalently bonded amino acids which are called polypeptides.
Protein is found in Chicken, Beef, soya, lentils, beans and fish.
When you are protein deficient you can become lethargic and irritable. If protein deficiency continues you can get muscle wastage, abnormal hair growth and will also weaken your immune system.
Lipids
Lipids are used for cellular respiration and providing energy for your body as they are high in calories (9 per gram) It also help insulate and protect your body. If your body didn’t have a fat layer around your organs every bump and knock could potentially damage them.
Lipids are found in fatty meat cuts, butter, cheese and biscuits.
Your skin will start to become dry and brittle, your body will also start to break down muscle tissue to use as energy, and this includes the heart. You may also lose concentration or struggle remembering this could be from a lack of fat within the body.
Water
Water carries essential nutrients to cells, like vitamins and glucose. It removes chemical waste from metabolic reactions. It helps regulate core body temperature through sweat.
Out the tap, or from a natural spring.
When you don’t drink enough water dehydration sets in and you can become confused, light headed, and irritable and suffer from headaches. As dehydration continues you can expect nausea and vomiting, then eventually coma and death within 3-5 days of not drinking.
Dietary Fibre
There are two types of dietary fibre soluble and insoluble. Soluble fibre can be used for controlling sugar and cholesterol levels within the blood. Insoluble fibre is used as the bulk of our faeces preventing constipation and other bowel conditions.
Soluble fibre is found in things such as peas, beans and oats.
Insoluble fibre is found in vegetable stalks, wholemeal cereals and brown rice.
Having a low fibre diet you can suffer from; constipation, haemorrhoids and high cholesterol levels. A continued low fibre diet can cause some serious diseases such as obesity, cardiovascular disease and colonic cancer. Vitamin A
Vitamin A help your vision at night, keeps your skin healthy, helps your immune system strong and is an anti-oxidant
Sources of vitamin A are oily fish, liver, butter, milk and vegetables.
Low vitamin A can cause blindness or night blindness
Vitamin D
Vitamin D is used within the body to absorb calcium and phosphorus into the body.
Vitamin D is found within: oily fish, eggs and you can get it from sunlight.
Vitamin D deficiency can cause aches and pains within the muscles, especially within the shins and ribs.
Vitamin E
The body uses vitamin E to help maintain cell structure, protecting cell membranes and is an antioxidant
You get vitamin E from eggs, nuts and seeds.
Vitamin E deficiency is rare and it only effects people that cannot absorb dietary fibre and can cause neurological disorders due to poor nerve conduction.
Vitamin K
Vitamin K is used for clotting blood.
It is found in leafy green vegetables, cheese, liver,