Proteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.
Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down.
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Lipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.
The amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).
The amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).
Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.
Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.
Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg per day.
Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.
Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.
Sodium helps regulate the water level in the cells, especially in the kidneys. The amount of sodium consumed also influences blood pressure.
Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.
Phosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.
Vitamin A is a fat soluble vitamin that comes in various forms. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. IU (International Units) is the unit of measurement that almost all food labels use.
Vitamin B12 (cobalamin) is important for maintaining the health of the nervous system. It works closely with folate (vitamin B9) in the production of red blood cells and the processing of iron.
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Also known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.
Vitamin A is a fat-soluble vitamin that is primarily important for maintaining healthy vision. It also acts as an antioxidant and is important for the health of teeth, bones, soft tissues and skin. RAE (Retinol Activity Equivalent) is the unit of measurement the scientific community prefers.
Niacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.
Ribolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.
Quercetin is a bioflavonoid found in many plants and grains, known for its positive effects on the immune system and for its antioxidant properties. It often used in treating allergies.
Kaempferol is a bioflavonoid found in many plants. It has antioxidant properties and is currently being used in cancer research, as it is thought to reduce the risk of various cancers.