You are what you eat.
| Food/Frurit | Nutrients |
|---|---|
| Beans | Amount Per 100 grams Total Fat – 0.5g : (Saturated Fat – 0.2g, Unsaturated fat – 0.2g) Potassium – 1,254mg Total Carbohydrate – 63g : (Dietary fibre – 13g) Protein – 20g Calcium – 6% Iron – 27% Vitamin B6 – 20% Magnesium – 31% Calories – 347 |
| Fish | Protein |
| Eggs | Amount Per 100 grams Protein – 13g Total Fat – 11g : (Saturated fat – 3.3g, Unsaturated fat – 5.5g) Cholesterol -373mg Sodium – 124mg Potassium – 126mg Total Carbohydrates – 1.1g : (Dietary fibre -0g, Sugar 1.1g) Vitamin D – 21% Vitamin B12 – 18% Vitamin A – 10% Calcium – 5% Iron – 6% Vitamin B6 – 5% Magnesium – 2% Calories – 155 |
| Onions | Amount Per 100 grams Potassium – 146mg Total Carbohydrate – 9g : (Dietary fibre -1.7g, Sugar 4.2g) Protein – 1.1g Vitamin C – 12% Calcium – 2% Iron – 1 % Vitamin B6 – 5% Magnesium – 2% |
| Pepper | Amount Per 100 grams Potassium – 340mg Total Carbohydrate – 9g : (Dietary fibre -1.5g, Sugar 5g) Protein – 2g Vitamin C – 404% Vitamin A – 23% Iron – 6% Calcium – 1 % Vitamin B6 – 15% Magnesium – 6% |
| Soy | Protein |
| Nuts | Protein, Fats |
| Grains | Protein |
| Seeds | Fats |
| Vegetable Oils (olive, avocado, coconut oils) | Fats |
| Oranges | Amount Per 100 grams |
| Apples | Amount Per 100 grams Total Carbohydrates – 14g : (Dietary fibre -2.4g, Sugar 10.4g) Protein – 0.3g Potassium – 107mg Sodium – 1mg Fat – 0.2g Vitamin C – 7% Vitamin A – 1% Magnesium – 1% Calories – 52 |
| Sunlight | Vitamin D |
| Water | Water |
| Nutrients | Description and Function |
|---|---|
| Protein (Macro) | Protein provides the building block of the body. Every cell from bone to skin to hair contains protein. All hormones, antibodies and other important substances are composed of protein. Proteins are made of different amino acids, while the body can create some amino acids on its own, there are some essential amino acids that come from food. |
| Carbohydrates (Macro) | Carbohydrates fuel your body, especially your central nervous system and brain and again protect against disease. Carbohydrates should make up 45 to 65 percent of your total daily calories |
| Fat (Macro) | Fat supports many of the body function such as vitamin absorption, blood clotting, building cells and muscle movement. Fat is high in calories but these calories are an important energy source for the body. It is recommended that 20 to 35 percent of your daily calories come from fat. Unsaturated fats are omega-3 and omega-6 fatty acids. Unsaturated fats are important for the body as they provide essential fatty acids the body can’t make. Please avoid trans fat and limit your intake of saturated animal-based fats like butter, cheese, red meat and ice-cream. |
| Vitamins (Micro) | Vitamins are vital for warding off diseases and staying healthy. The body needs these nutrients to support its functions. There are 13 essential vitamins that the body needs to function properly including the vitamins A, C, B6 and D A D E and K are fat-soluble while the rest are water soluble. Vitamin A – Helps form and maintain healthy teeth, bones, soft tissue, mucous membrane and skin. Vitamin B6 – Helps form red blood cells and maintain brain function Vitamin B12 – Important for metabolism, also helps form red blood cells and maintain the central nervous system Vitamin C – An antioxidant that promotes healthy teeth and gums, it helps the body absorb iron and maintain healthy tissue. It is also essential for wound healing. Vitamin D – Also known as sunshine vitamin,It helps the body absorb calcium. Vitamin E – Helps the body form red blood cells and use vitamin K Vitamin K – It helps the blood coagulate (stick together) Vitamin Biotin – Helps in the metabolism of carbohydrates and protein Vitamin Niacin – is a B vitamin that helps maintain healthy skin and nerves Vitamin Folate – works with vitamin B12 to help form red blood cells Vitamin Pantotenic acid – essential for food metabolism. Vitamin B2 (Riboflavin) – works with other B vitamins, it is essential for body growth and the production of red blood cells. Vitamin B11 – Helps the body change carbohydrates into energy. Getting enough carbohydrates during pregnancy and breastfeeding is very important. Vitamin Chlorine – Helps in normal functioning of brain and nervous system. Lack of chlorine can also cause swelling in liver. Vitamin Carnitine – Helps to change fatty acids into energy. |
| Minerals | Much like vitamins, minerals help support the body. They’re essential for many body functions. Macro Nutrients: Sodium – Needed for proper fluid balance, nerve transmission and muscle contraction. Chloride – Needed for proper fluid balance, stomach acid. Potassium – Needed for proper fluid balance, nerve transmission and muscle contraction. Calcium – Important for healthy bones and teeth, helps muscles relax and contract, important in nerve functioning, blood clotting, blood pressure regulation, immune system health. Phosphorus – Important for healthy bones and teeth, found in every cell, part of the system that maintains acid-base balance. Magnesium – Found in bones; needed for making protein, muscle contraction, nerve transmission, immune system health. Sulfur – Useful for synthesis proteins in the body. Micro Nutrients: Iron – an essential element in blood production in the body. Zinc – Has a function in taste perception, wound healing, fetal development, sperm production, normal growth and sexual maturation, immune system health. Iodine – Found in thyroid hormone which helps regulate growth, development and metabolism. Selenium – is an antioxidant Copper – part of many enzymes, needed for iron metabolism Manganese – part of many enzymes Fluoride – Involved in formation of tooth and bones, helps prevent tooth decay. Chromium – Works closely with insulin to regulate blood sugar levels. Molybdenum – Part of some enzymes for metabolism. |
| Water | Water is absolutely crucial for every system in the body, it is also the main thing we are mad of. About 62% of the body weight is water. Water improves your brain function and mood. It acts a shock absorber and a lubricant in the body. It also helps flush out toxins, carry nutrients to cells, hydrate the body, and prevent constipation. |
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