Proteins are essential for building and repairing tissues, producing enzymes and hormones, and supporting the immune system. Sources include meat, poultry, fish, dairy products, legumes, nuts, and seeds.
Carbohydrates are the primary source of energy for the body. They are broken down into glucose, which fuels the brain, muscles, and organs. Whole grains, fruits, vegetables, legumes, and starchy foods like potatoes are sources of carbohydrates.
Fats are crucial for energy storage, absorption of fat-soluble vitamins (A, D, E, K), and providing insulation to organs. Healthy fat sources include avocados, nuts, seeds, olive oil, fatty fish, and plant-based oils.
There are different types of vitamins—fat-soluble (A, D, E, K) and water-soluble (B vitamins and vitamin C). These micronutrients are essential for various bodily functions, including immune support, energy production, and maintaining healthy skin, vision, and bones. Vitamins are found in fruits, vegetables, dairy, whole grains, and fortified foods.
Essential minerals such as calcium, magnesium, potassium, sodium, iron, zinc, and others play critical roles in bone health, muscle function, fluid balance, nerve transmission, and enzyme reactions. Sources of minerals include dairy products, leafy greens, nuts, seeds, legumes, and lean meats.
Water is essential for hydration and is involved in almost every bodily function, including regulating body temperature, transporting nutrients, flushing out toxins, and cushioning joints. It's recommended to drink adequate water daily to maintain proper hydration.
Fiber, a type of carbohydrate, is essential for digestive health. It aids in proper digestion, prevents constipation, and helps control blood sugar levels and cholesterol. Fiber-rich foods include whole grains, fruits, vegetables, legumes, nuts, and seeds.
These compounds, found in colorful fruits and vegetables, provide numerous health benefits by fighting oxidative stress and inflammation.