1. Macronutrients
Macronutrients provide energy and structural components for the body.
- Proteins: Build and repair tissues, and make enzymes and hormones.
- Sources: Meat, fish, eggs, beans, lentils, nuts, seeds.
- Essential amino acids: Leucine, isoleucine, valine, lysine, tryptophan, etc.
- Carbohydrates: Main energy source for the body.
- Sources: Whole grains, fruits, vegetables, legumes.
- Types: Simple carbs (glucose, fructose), complex carbs (starches, fiber).
- Fats: Energy storage, cell membrane integrity, and hormone production.
- Sources: Nuts, seeds, avocados, fatty fish, olive oil.
- Types: Saturated fats, unsaturated fats (omega-3, omega-6), trans fats (limit intake).
2. Micronutrients
Micronutrients are required in smaller amounts but are crucial for physiological processes.
- Vitamins:
- Water-soluble: Vitamin C, B-complex vitamins (B1, B2, B3, B5, B6, B7, B9, B12).
- Fat-soluble: Vitamins A, D, E, K.
- Sources: Fruits, vegetables, dairy, meat, nuts, and fortified foods.
- Minerals:
- Macro-minerals: Calcium, potassium, sodium, magnesium, phosphorus.
- Trace minerals: Iron, zinc, copper, selenium, iodine, manganese, chromium, molybdenum.
- Sources: Dairy, leafy greens, nuts, seeds, seafood, whole grains.
3. Phytochemicals
Phytochemicals are bioactive compounds found in plants.
- Polyphenols: Antioxidant and anti-inflammatory properties.
- Types: Flavonoids (quercetin, catechins), phenolic acids, lignans, stilbenes.
- Sources: Berries, tea, coffee, dark chocolate, red wine.
- Carotenoids: Support vision and immune function.
- Examples: Beta-carotene, lycopene, lutein, zeaxanthin.
- Sources: Carrots, sweet potatoes, tomatoes, spinach.
- Glucosinolates: Detoxification and cancer prevention.
- Sources: Broccoli, cauliflower, Brussels sprouts.
4. Essential Fatty Acids
- Omega-3 Fatty Acids: Anti-inflammatory and support brain and heart health.
- Types: EPA, DHA, ALA.
- Sources: Fatty fish, flaxseeds, walnuts.
- Omega-6 Fatty Acids: Support skin health and cell function.
- Sources: Vegetable oils, seeds, nuts.
5. Antioxidants
Protect cells from oxidative stress.
- Examples: Vitamin C, vitamin E, selenium, glutathione, CoQ10.
- Sources: Berries, citrus fruits, nuts, green tea.
6. Water and Electrolytes
Maintain hydration and support cellular processes.
- Water: Required for all bodily functions.
- Electrolytes: Sodium, potassium, calcium, magnesium, chloride.
- Sources: Water, fruits, vegetables, electrolyte drinks.
7. Gut-Health Compounds
- Probiotics: Beneficial bacteria for gut health.
- Sources: Yogurt, kefir, sauerkraut, kimchi.
- Prebiotics: Feed probiotics.
- Sources: Garlic, onions, bananas, asparagus.
8. Structural Components
- Fiber: Supports digestive health.
- Types: Soluble (oats, apples) and insoluble (whole grains, vegetables).
- Collagen: Structural protein for skin, joints, and bones.
- Sources: Bone broth, supplements, fish skin.
9. Hormonal and Enzymatic Co-Factors
- Examples: Zinc (immune and enzymatic function), selenium (thyroid health), magnesium (enzyme activity).
10. Energy Metabolites
- ATP (adenosine triphosphate): Body's energy currency.
- Creatine: Enhances energy for muscle function.
Approach to Use:
- Categorize Your Diet: Balance macronutrients, include diverse micronutrient sources, and emphasize phytochemicals.
- Understand Individual Needs: Age, gender, health conditions, and lifestyle may influence nutritional requirements.
- Supplement When Necessary: Address deficiencies through fortified foods or supplements if needed.