Examples of Foods (and their nutrients)

The nutrients are the compounds that everything living being you need to live and that you incorporate through food intake. For example: proteins, carbohydrates and lipids.

The food they have different types and amounts of nutrients. These nutrients are translated into energy and fulfill vital functions that guarantee the correct functioning of the organism of living beings. The higher the amount of nutrients, the better the food is considered in terms of its nutritional value.

Each group of nutrients fulfills a specific functionTherefore, an individual must incorporate different types of food to include all kinds of nutrients in their diet. There are five main groups of nutrients:

Carbohydrates

The carbohydrates They are biomolecules characterized by providing a large amount of energy to the body. It is from these foods that the human being obtains the necessary energy to move and perform physical and intellectual activity. They also promote the function of the intestinal tract, prevent blood clotting, produce satiety and prevent the sensation of appetite.

Cereals, flours, milk and yogurt are some foods that have a high presence of carbohydrates.

The carbohydrate deficiency in the body produces a loss of weight (both fat and muscle mass). Consuming too much carbohydrates produces weight gain, since non-metabolized carbohydrates are deposited in the form of fats in the body.

Carbohydrates can be:

Examples of foods rich in carbohydrates

Examples of simple carbohydrates:

Examples of complex carbohydrates:

Lipids

The lipids are a group of heterogeneous biomolecules (molecules very diverse). Despite their heterogeneity, these molecules have one thing in common: they are (mostly) insoluble in water. However, they are soluble in hydrocarbons. They are present in foods such as oils, butter, nuts, avocado, among others.

The fats are a type of lipid and it is common for animals (mostly mammals) need to accumulate it for survival. Animals such as the whale, the seal or the penguin create a layer of lipids that isolates the body from adverse environmental conditions.

Lipids are classified into two groups:

Examples of foods rich in lipids

Foods rich in saponifiable lipids:

Short chain saturated fatty acids

1. Carob tree
2. Vanilla
3. Croton oil
4. Goat milk
5. Butter
6. Parmesan

Long chain saturated fatty acids

1. Nutmeg
2. Palm oil
3. Butter
4. Meat
5. Dairy products
6. Cocoa
7. Animal fats
8. Bee wax
9. Behen oils
10. Rape
11. Peanut
12. Peanut oil

Unsaturated fatty acids

1. Liver
2. Myrtaceae seeds
3. Olive oil
4. Avocado oil
5. Flax
6. Sesame
7. Hemp

Foods rich in unsaponifiable lipids:

Essential oils

1. Soy oil
2. Almonds oil
3. Cashew oil

Eicosanoids (omega 3 and omega 6 acids)

1. Sunflower oil
2. Flax oil
3. Olive oil
4. Almonds
5. Cashew nuts
6. Herring
7. Tuna
8. Hazelnuts
9. Cod
10. Anchovies
11. Broccoli
12. Mackerel
13. Pumpkin
14. Chinese cabbage
15. Kale
16. Brussels sprouts
17. Cauliflower
18. Spinach
19. Prawns
20. Mollusks
21. Walnuts
22. Parsley
23. Pumpkin seeds
24. Sunflower seeds
25. Quinoa
26. Salmon
27. Red mullet
28. Sardines
29. Flax seeds
30. Trout

Protein

The protein They are macromolecules Their function is to increase mass and strengthen muscle tone. In other words, they protect the muscles, tendons, and organs of the body. They are present in foods such as fish, chicken, almonds, and eggs, among others.

In addition, proteins have the function of producing enzymes, hormones, neurotransmitters, among other molecules. They are responsible for producing body tissue and control communication between organs and cells.

There are two main types of protein:

Examples of high protein foods

Vitamins and minerals

The vitamins They are nutrients that fulfill various functions for the development of the organism. They are present in foods such as fruits, vegetables, meats, eggs, olive oil, among others.

There are 13 fundamental vitamins that are classified into two groups:

Each of the vitamins fulfills one or various functions determined in the body, among which the following stand out: the formation of bone tissue, the correct functioning of metabolism, the generation of red blood cells, hormonal development, nerve function, the function antioxidant, among many others.

Examples of foods rich in vitamins

Water soluble vitamins:

Vitamin B1

1. Wholemeal bread
2. Eggs
3. Cereals
4. Vegetables
5. Liver

Vitamin B2

1. Eggs
2. Cereals
3. Cheese
4. Fish
5. Liver
6. Mushrooms
7. Yoghurt
8. Green vegetables

Vitamin B3

1. Meat
2. Fish
3. Milk
4. Cereals
5. Bread
6. Beer yeast
7. Walnuts
8. Flour
9. Integral rice
10. Liver

Vitamin B5

1. Fish
2. Pig
3. Bread
4. Chicken
5. Yoghurt
6. Yams
7. Broccoli
8. Champignon
9. Vegetables
10. Potatoes

Vitamin B6

1. Pig
2. Fish
3. Chicken
4. Vegetables
5. Eggs
6. Soy
7. Bananas
8. Potatoes
9. Walnuts
10. Cereals

Vitamin B7

1. Yolk
2. Liver
3. Avocado
4. Milk
5. Cereals
6. Strawberries

Vitamin B9

1. Green leafy vegetables
2. Nuts
3. Garbanzo beans
4. Cereals
5. Liver
6. Citrus
7. Sunflower seeds
8. Vegetables

B12 vitamin

1. Meat
2. Fish
3. Eggs
4. Milk
5. Cheese
6. Yoghurt
7. Seafood

Vitamin C

1. Citrus
2. Strawberries
3. Kiwi
4. Peppers
5. Broccoli
6. Melon
7. Potatoes
8. Parsley
9. Tomatoes

Fat-soluble vitamins:

Vitamin E

1. Wheat germ
2. Hazelnuts
3. Linseed oil
4. Canola oil
5. Corn oil
6. Soy oil
7. Broccoli
8. Pistachios
9. Walnuts
10. Peppers
11. Kiwis
12. Mango
13. Tomatoes
14. Asparagus
15. Zucchini

Vitamin A

1. Red pepper
2. Peppers
3. Cayenne
4. Chili
5. Sweet potatoes (sweet potato)
6. Dried herbs
7. Lettuce
8. Apricots
9. Melon
10. Pumpkin
11. Green leafy vegetable

Vitamin K

1. Cabbage
2. Spinach
3. Turnip greens
4. Chard
5. Mustard leaves
6. Parsley
7. Lettuce
8. Brussels sprouts
9. Broccoli
10. Cauliflower
11. Cabbage

Vitamin D

1. Liver oil
2. Fish
3. Cereals fortified with vitamin D
4. Oysters
5. Caviar (red or black)
6. Sausages
7. Fortified dairy
8. Soy milk
9. Tofu

Minerals

The minerals They are chemical elements essential for the proper functioning of the body. 4% of the body's weight is considered to be made up of 22 different minerals. These minerals have the function of synthesizing hormones, making tissue and regulating the chemical impulses that occur between cells. They are present in foods such as seeds, nuts, shellfish, mushrooms, among others.

Minerals can be divided into:

Examples of foods rich in minerals

Below we list foods rich in minerals, macroelements and microelements.

Minerals from the group of macroelements

Minerals from the group of microelements

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