Macro and micronutrients outline
I’ve mentioned essential amino acids as 21 or 22 instead of all amino acids. Essential are 9 and rest are non or semi essential.
1. Carbohydrates
4 cal per gm
• Functions: Primary energy source, supports brain function, kidney, heart muscles, and central nervous system.
• Types:
• Simple Carbohydrates: Sugars found in fruits, vegetables, milk, and milk products.
• Complex Carbohydrates: Starches and fiber found in grains, legumes, and starchy vegetables.
• Sources:
• Simple Carbohydrates: Fruits (bananas, apples, berries), honey, milk, yogurt.
• Complex Carbohydrates: Whole grains (brown rice, oats, whole wheat bread), legumes (beans, lentils), starchy vegetables (potatoes, corn).
2. Proteins
4 cal per gm
• Functions: Building and repairing tissues, producing enzymes and hormones, supporting immune function.
• Types: Complete proteins (contain all essential amino acids) and incomplete proteins.
• Sources:
• Animal Sources: Meat (chicken, beef, pork), fish (salmon, tuna), eggs, dairy products (milk, cheese, yogurt).
• Plant Sources: Legumes (beans, lentils, chickpeas), nuts (almonds, walnuts), seeds (chia, flaxseed), whole grains (quinoa, buckwheat).
3. Fats
9 cal per gm
• Functions: Energy storage, insulation, cell structure, absorbing fat-soluble vitamins (A, D, E, K).
• Types: Saturated fats, unsaturated fats (monounsaturated and polyunsaturated), trans fats.
• Sources:
• Saturated Fats: Animal fats (butter, lard), dairy products (cheese, cream), coconut oil, palm oil.
• Monounsaturated Fats: Olive oil, avocado, nuts (almonds, cashews).
• Polyunsaturated Fats: Fatty fish (salmon, mackerel), flaxseeds, walnuts, sunflower oil.
• Trans Fats: Processed foods (baked goods, snacks), margarine, fast food.
Micronutrients
1. Vitamins
• Vitamin A
• Functions: Vision, immune function, skin health.
• Sources: Carrots, sweet potatoes, spinach, liver, dairy products.
• Vitamin B Complex (B1, B2, B3, B5, B6, B7, B9, B12)
• Functions: Energy production, brain function, cell metabolism.
• Sources: Whole grains, meat, eggs, dairy products, legumes, nuts, seeds, leafy green vegetables.
• Vitamin C
• Functions: Antioxidant, skin health, immune function.
• Sources: Citrus fruits (oranges, lemons), strawberries, bell peppers, broccoli, Brussels sprouts.
• Vitamin D
• Functions: Bone health, immune function.
• Sources: Sunlight exposure, fatty fish, fortified dairy products, egg yolks.
• Vitamin E
• Functions: Antioxidant, skin health, immune function.
• Sources: Nuts (almonds, hazelnuts), seeds (sunflower seeds), spinach, broccoli.
• Vitamin K
• Functions: Blood clotting, bone health.
• Sources: Leafy green vegetables (kale, spinach), broccoli, Brussels sprouts, fish, meat, eggs.
2. Minerals
• Calcium
• Functions: Bone and teeth health, muscle function, nerve signaling.
• Sources: Dairy products (milk, cheese, yogurt), leafy green vegetables, fortified plant milks, almonds, tofu.
• Iron
• Functions: Oxygen transport, energy production, immune function.
• Sources: Red meat, poultry, fish, lentils, beans, spinach, fortified cereals.
• Magnesium
• Functions: Muscle and nerve function, blood glucose control, bone health.
• Sources: Nuts (almonds, cashews), seeds (pumpkin seeds), whole grains, leafy green vegetables, dark chocolate.
• Potassium
• Functions: Fluid balance, muscle contractions, nerve signals.
• Sources: Bananas, potatoes, avocados, spinach, sweet potatoes, beans, lentils.
• Zinc
• Functions: Immune function, wound healing, DNA synthesis.
• Sources: Meat, shellfish, legumes, seeds, nuts, dairy products, whole grains.
• Selenium
• Functions: Antioxidant, thyroid function.
• Sources: Brazil nuts, seafood, meat, eggs, dairy products.