Welcome to the world of nutrients! This book is your guide to the tiny superheroes inside your food that keep you healthy and full of energy. Imagine nutrients as your body’s personal superheroes. They’re like the team responsible for keeping you strong, energetic, and ready for action. We'll meet vitamins A to Z,that are like the commanders,hang out with minerals like calcium and iron, and get to know proteins,  the repair crew, carbs, and fats – the fantastic four of your body's well-being.And also important nutrients such as water,it’s like the backstage manager making sure everything runs smoothly, and carbohydrates. Get ready to uncover the secrets of a balanced and happy life through the power of nutrients!

Proteins

                                                              are like tiny workers in our body, doing lots of important jobs to keep us healthy and strong. They're made up of small parts called amino acids, kind of like building blocks in a construction set. We can find proteins everywhere inside us – in muscles, skin, and even in our organs. They're like the workers in a big factory, each with a special job to make sure everything runs smoothly. These little workers, or proteins, have many different roles. Some help us grow and repair things when we get hurt, while others act like messengers, passing along important signals inside our body. Think of them as the messengers carrying notes between different parts of a big team. Our bodies can make some proteins by themselves. But we also need to get proteins from the food we eat, like meat, fish, eggs, beans, and nuts. When we munch on these foods, our bodies use the proteins to make new ones that we need for different tasks. What's cool is that each protein has its own shape, like a puzzle piece. This special shape helps them do their jobs perfectly. Some proteins speed up chemical reactions in our body, making things happen faster. Others help our immune system by fighting off germs that make us sick. Proteins are like the key players in a big game – without them, our body wouldn't work the way it should. They're crucial for our growth, health, and overall well-being, making sure everything stays in good shape and runs smoothly.

Written by Nini Tvalavadze;

Fats

                            one of the most important nutrients in our body The fats you give your body energy that it needs to work properly.Other  than making energy fats is also needed to make cell membranes . 

Deficiency of fats 

Fat deficiency happens due to the lack of fat in your diet. It can lead to fat deficiency disease such as EFA deficiency disease.

Symptoms of fat deficiency are Scaly, dry skin

Not able to lose weight  Constantly feeling cold Always feeling hungry Hormonal imbalance.

What to do to not get fat deficiency ?

in order to not get fat deficiency you should eat food containing fats lie  fat milk, butter and dairy desserts Meat products (sausage, bacon, beef, hamburgers).

But you should also remember 

too much fat is also harmful for your body .

written by Nikoloz Iarajuli;

Minerals

                                                     are nutrients which also take a huge lart in keeping our body healthy. Here is a list of Minerals: First it Calcium, found in dairy, greens, and nuts. It makes bones and teeth strong, helps muscles work, and is important for blood clotting.The Uron it's found in red meat, beans, and spinach. Makes hemoglobin in red blood cells, carrying oxygen around the body and potassium which is found in bananas, oranges, and potatoes, keeps fluid balance, helps nerves and muscles, and keeps the heart beating regularly. Sodium, found in table salt and processed foods. It keeps fluid balance, helps nerves work, and maintains blood pressure. And then magnesium which is in nuts, whole grains, and leafy veggies. Supports muscles and nerves, controls blood sugar, and keeps bones healthy. 

Zinc, which is found in meat in meat, dairy, and legumes. It helps the immune system, heals wounds, and makes DNA, and iodine, in seafood and iodized salt. Needed for thyroid hormones that control metabolism.Copper: In nuts, seeds, and seafood. Forms connective tissues, makes energy, and helps enzymes work.Eating a mix of these foods helps keep your body working well!

written by Anna Tchigolashvili