Nutrients of food chart - Nutrients in food chart


Nutrients of food chart

Food is essential for all living organisms because it is the main source of energy for performing various activities by the cells & tissues. Food contains various types of nutrients like carbohydrates, fats, proteins which are also known as macronutrients and vitamins & minerals which are known as micronutrients. Some of them are energy-giving nutrients and some are muscles building nutrients. This post consists of  Nutrients of food chart or Nutrients in food chart.

List of some essential nutrients

Nutrients

Sources

Functions

Carbohydrates

All cereals, beans, milk, potatoes, nuts, yoghurt, bananas, etc.

It breaks down into glucose which is the main source of energy for all cells, tissues etc. It yields about 4 calories/g.

Fats

Ghee, butter, oil, cheese, avocados, whole eggs, nuts, etc.

It gets stored under our skin and regulates our body temperature.

It is also the source of energy and yields about 9 calories/g.

Proteins

Lean meats, poultry animals & their products, fish & seafood, eggs, all dairy products, nuts, grams, pulses, etc.

They are also called bodybuilding food. They are required for the proper functioning of the cells. It also maintain the structure and regulates the body tissues and organs.

Vitamin A (Retinol)

All dark green leafy vegetables, carrot, oranges, ripe mangoes, fortified skim milk, eggs, cod liver oil, etc.

It is required for proper vision especially in dim light. It also makes skin healthy.

Vitamin B-1 (Thiamin)

Peas, banana, oranges, nuts, wholegrain bread, pulses, eggs, cauliflower etc.

It helps in converting carbohydrates into energy and in muscles contraction. It also helps in the conduction of nerve signals.

Vitamin B-2 (Riboflavin)

Milk, eggs, mushroom, yoghurt, all grains etc.

It is important for the proper growth of the body and the production of red blood cells. It also helps in the releasing of energy from the proteins.

Vitamin B-3 (Niacin)

Liver, poultry products, eggs, dairy products, fish, nuts, avocado, whole grains etc.

It helps in the proper functioning of the digestive system and excretion of waste products also.

Vitamin B-5 (Pantothenic Acid)

Chicken breast, mushroom, avocado, nuts, pumpkin seeds, milk, potatoes, brown rice, oats, broccoli, etc.

It is necessary for the formation of blood cells and convert the food we eat into energy.

Vitamin B-6 (Pyridoxine)

Pork, poultry products, fish, peanuts, soybeans, wheat gram, oats bananas milk etc

It is required for the various functions like conversion of food we eat into energy and formation of red blood cells.

Vitamin B-7 (Biotin)

Walnuts, peanuts, cereals, milk, egg yolk, wholemeal bread, salmon pork, mushroom, cauliflower, avocado, bananas, raspberries.

It is required for the formation of fatty acids. It strengthens the hair & nails. It also needs to metabolize carbohydrates, fats & amino acids.

Folate ( Folic acid)

Dark green vegetables, fruits like oranges, nuts beans, peas, whole grains, liver, seafood etc.

It helps in the growth of cells and the formation of proteins. It also leads to the prevention of anaemia and also helps to produce DNA.

Vitamin B-12 (Cobalamin)

Eggs, cereals, meat, salmon, liver, tuna fish, dairy products, etc.

It keeps our blood and nerves healthy. It also prevents megaloblastic anaemia & also helps to produce DNA.

Calcium

Milk, cheese, yoghurt, spinach, turnip, corn flakes, fortified orange juice, soybeans etc.

Strengthening bones & teeth, regulate muscles & heart functioning, helps in blood clotting, etc

Phosphorous

Milk, cheese, yoghurt, meat, beans, nuts, whole grains, fish eggs, legumes, in the small amount in vegetables etc.

Helps in the formation of bones & teeth. It is also required by the body to make protein for growth, maintenance & repairs of cells etc.

Iron

Red meat, poultry food, seafood, beans, spinach, dried fruits, peas, soybeans, dark chocolate etc.

It is mainly required to carry oxygen in the haemoglobin of RBCs. It boosts the immune system and also helps in keeping the skin, hair and nails healthy.

Iodine

Fish, seaweed, shrimp, dairy products, Iodized salt, etc.

The body requires iodine for the formation of thyroid hormones which controls the body’s metabolism & some other important functions. It is also required for the proper growth of bones & brain during the pregnancy.

Copper

Shellfish, whole grains, beans, nuts, red meat, potatoes, dark green leafy vegetables, dried fruits, etc.

It works along with Iron in the formation of blood. It keeps bones, immune system, nerves, blood vessels, etc healthy.

Sodium

Table salt, eggs, salmon, cured meat, bread etc

It helps in the proper functioning of muscles & nerve systems. It maintains blood volume and blood pressure by holding & attracting the water etc.

Magnesium

Green leafy vegetables, nuts, dry beans, whole grains, oats, almonds, cashews, flaxseed etc.

Like sodium, it also helps in the proper functioning of muscles & nerve systems. It keeps bones, immune system, etc. healthy. It aids in the production of energy & proteins in the body.

Potassium

Bananas, apricot, dried fruits, spinach, oranges, honey, beans, soybeans, sweet potatoes, tomato etc.

Like sodium, it also helps in the proper functioning of muscles & nerve systems. It also helps in the movement of nutrients into the cells & waste products out of them. It also offsets the harmful effects of sodium on blood pressure.

Zinc

Meat, shellfish, nuts, dairy products, eggs, whole grains,  chickpeas, beans, fruits & vegetables etc.

It needs for the immune system, cell division, cell growth, wound healing etc. It also requires for the proper functioning of senses of smell & taste.


Created by: Sunny

Image credit: Canva 

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