пятница, 27 января 2017 г.

All you need to know about nutrients

Here's a list of the best known nutrients, which main functions they have and what foods are good sources for the different substances.

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Energy and nutrients necessary for the body's growth and development, and to maintain the body's normal functions.

The body needs fuel (energy) to grow and function and energy return nutrients are primarily carbohydrates and fats. Protein also provides energy, but is primarily used as a building material in the body. Alcohol contains energy, but is not considered a nutrient.

Typical Norwegian food contains adequate amounts of most nutrients in relation to the health authorities recommended intake. The content of saturated fats, salt and sugar is higher than desirable.

Examples of some known nutrients such as carbohydrate, protein, polyunsaturated fat, saturated fat, folate, calcium, iron, fiber, water and various vitamins. In the list below, you also get an overview of what features the various nutrients have, and what foods to find them:

Carbohydrate: Carbohydrates provide energy. You find it in such as bread, flour, potatoes, fruits, vegetables, sugar and sugared foods.
Also read: 20 top tips for healthy and cheap food
Protein: Protein provides energy and building material. You find it in such meat, fish, cereals, milk, cheese and eggs.
Polyunsaturated fats: Polyunsaturated fats provide energy and vital fatty acids. You find it in such cooking oils, soft margarine, oily fish and cod liver oil.
Saturated fats: Saturated fats provide energy. You find it in butter, whole milk, cheese and red meat.
Vitamin A: Vitamin A is important for eye function. It is also necessary for growth and development. You find it in carrots and other vegetables, margarine and butter, liver and pate.
Vitamin B group, vitamin B group is contained in enzymes necessary for the reaction of carbohydrate, fat and protein. You find it in green vegetables, grain products, milk, cheese, meat, fish and eggs.
Folate: Folate reduces the risk of neural tube defects in fetuses. You find it in green vegetables, citrus fruits, grain products.
V itamin C: Vitamin C is important for cells and tissues and for the absorption of iron. You find it in fruits, berries, vegetables and potatoes.
Vitamin D: Vitamin D is needed for the body to utilize calcium. You find it in the sunlight, cod liver oil, fatty fish, fish liver, margarine and butter.
Vitamin E: Vitamin E is important for cells and tissues. You find it in vegetables, grains and cooking oil.
Vitamin K: Vitamin K is important for blood's ability to clot. You find it in vegetables.
Calcium: Calcium is essential for healthy bones, teeth, muscles and nervous system. You find it in dairy products, green vegetables and nuts.
Iron: Iron is part of the red blood cells that carries oxygen to the cells. You find it in grain products, meat and offal.
Dietary Fiber: Dietary fiber is important for digestion. You find it in bread and cereal products, vegetables, potatoes, fruits and berries.
Water: Water is essential for the transport of nutrients in the body. You find it in various types of beverages. Most foods contain too much water

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