Major Nutrients Flyer

Protein, Potassium, Vitamin D


A lot of parts of our body are made from protein, as we need this for our cells to grow. Including our hair, skin, blood, organs, and muscles. Protein also repairs or replaces the healthy tissues and cells within our bodies. There are 4 calories in one gram of protein. If our body does not get enough calories from fat or carbs we may use protein for energy instead.

Foods with protein include fish, chicken, beef, pork, eggs, milk, cheese, and yogurt, these are know as complete proteins.

Muscle fatigue/ sudden weight loss/ drop in muscle strength are all signs of not receiving enough protein in your diet.

There was not really information on having too much protein, but there are cases in which with certain diseases it has been advised to not have as much protein. The effect of this is sometimes a prolonged amount of time before kidney failure is found.

Vitamin D

The sun is best source of vitamin D, but if you can’t go outside dairy is a good way to get some as well.

If an individual does not consume enough Vitamin D it can lead to softening of bones and a lighter bone mass which eventually can lead to osteoporosis, which is when the bones are so brittle and weak that bending over or even coughing can cause bone fractures.

If an individual consumes too much Vitamin D it can cause a buildup of calcium in the blood, also known as hypercalcemia, weakness, frequent urination or kidney problems.

Vitamin D is important for bone health, a good level of calcium in the blood, cell growth, and for strengthening the immune system.


Potassium is a mineral that among other things helps the muscle to contract and regulate fluids and mineral balance in and out of body cells. Potassium also helps to maintain a normal blood pressure by blunting the effect of sodium. It could also possibly reduce the risk of recurrent kidney stones and possible bone loss.

It's found in fruits and vegetables like leafy greens, tomatoes, cucumbers, zucchini, eggplant and pumpkins, also root vegetables like potatoes and carrots, as well as dairy foods, meat, poultry, fish, and nuts.

Your body needs a delicate amount of potassium, and if you have too much it might lead to an imbalance and ultimately an irregular heart rhythm.

Your blood pressure could increase if you do not get enough potassium and you muscles also need potassium to be able to function properly. Without enough potassium your muscles will not be able to contract and expand properly.

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