The human body requires a variety of nutrients to function optimally. Here’s a breakdown of the main food requirements:

Macronutrients

– Carbohydrates: Provide energy. Found in grains, fruits, vegetables, and legumes.

– Proteins: Essential for growth, repair, and maintenance of body tissues. Found in meat, fish, dairy, legumes, and nuts.

– Fats: Important for energy storage, hormone production, and cell membrane integrity. Found in oils, butter, avocados, nuts, and fatty fish.

Micronutrients

– Vitamins: Required for various biochemical processes. Key vitamins include:

– Vitamin A: Supports vision, immune function, and skin health. Found in liver, carrots, and sweet potatoes.

– Vitamin C: Important for immune function and collagen synthesis. Found in citrus fruits, strawberries, and bell peppers.

– Vitamin D: Helps with calcium absorption and bone health. Found in sunlight, fatty fish, and fortified dairy products.

– Vitamin E: Acts as an antioxidant. Found in nuts, seeds, and green leafy vegetables.

– Vitamin K: Essential for blood clotting and bone health. Found in green leafy vegetables and broccoli.

–B Vitamins (e.g., B12, B6, Folate): Important for energy production, brain function, and red blood cell formation. Found in whole grains, meats, and legumes.

– Minerals: Necessary for various bodily functions. Key minerals include:

– Calcium: Vital for bone and teeth health. Found in dairy products, green leafy vegetables, and fortified plant milks.

–Iron: Crucial for oxygen transport in the blood. Found in red meat, beans, and fortified cereals.

–Magnesium: Important for muscle and nerve function, and energy production. Found in nuts, seeds, and green leafy vegetables.

–Potassium: Helps regulate fluid balance, muscle contractions, and nerve signals. Found in bananas, oranges, and potatoes.

–Zinc: Supports immune function and wound healing. Found in meat, shellfish, and legumes.

Water:

– Essential for maintaining hydration, digestion, and overall bodily functions. It’s crucial to drink adequate water daily.

Fiber:

– Important for digestive health and preventing constipation. Found in fruits, vegetables, whole grains, and legumes.

Phytochemicals:

– Compounds in plant-based foods that have antioxidant properties and may reduce the risk of chronic diseases. Found in fruits, vegetables, nuts, and whole grains.

Maintaining a balanced diet that includes a variety of these nutrients is key to supporting overall health and well-being.

Kiran Rana
Ayurvedic Doctor
Dubbo, NSW