Food/Fruits Nutrient Matrix

You are what you eat.

Food/FruritNutrients
BeansAmount 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
FishProtein
EggsAmount 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
OnionsAmount 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%
PepperAmount 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%
SoyProtein
NutsProtein, Fats
GrainsProtein
SeedsFats
Vegetable Oils
(olive, avocado,
coconut oils)
Fats
OrangesAmount Per 100 grams
ApplesAmount 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
SunlightVitamin D
WaterWater

NutrientsDescription 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.
MineralsMuch 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.
WaterWater 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.

References