Lately I have become more interested in nutrition. It all began with a simple desire to understand which micro- and macronutrients our bodies need and where to find them in our daily diet. During my research I got pretty overwhelmed as there are many opinions and references out there.

However I have tried to put a list together of essential macro- and micronutrients along with their food sources. There are 3 types of macronutrients: Proteins, Carbohydrates and Fats. Micronutrients are categorised in Vitamins and Minerals.

Macronutrients

1. Proteins

Proteins play a crucial role in the functioning and structure of living cells. Functions of proteins include growth & repair, hormonal & enzymatic activities, the formation of antibodies, and the composition of muscles. They are integral to many biological processes and are essential for overall health and well-being.

• Lean Meats
• Fish
• Eggs
• Dairy Products (Milk, Yogurt, Cheese)
• Legumes (Beans, Lentils, Chickpeas)
• Tofu & Tempeh
• Nuts & Seeds
• Whole Grains (Brown Rice, Oats)

2. Carbohydrates

Carbohydrates are the primary and quickest source of energy for our body. The body breaks it down into Glucose which is the main energy source for our brain and essential for healthy brain function. Additionally, carbohydrates play a crucial role in supporting physical activity and in form of Fiber in promoting digestive health, regulating blood sugar and overall well-being.

Carbohydrates are categorised in simple (sugar) and complex (fiber & starch) carbohydrates. I will go further into this in another article.

• Whole Grains (Brown Rice, Whole Wheat, Quinoa, etc.)
• Legumes (Beans, Lentils, Chickpeas, etc.)
• Starchy Vegetables (Potatoes, Sweet Potatoes, Corn, Peas, Pumpkin)
• Fruits (Bananas, Grapes, Apples, Berries, Bananas)
• Non-Starchy Vegetables (Leafy Greens, Broccoli, Cauliflower, Zucchini, Tomatoes)
• Dairy products (Milk and Yogurt)
• Nuts & Seeds (Almonds, Chia Seeds, Flaxseeds, Sunflower Seeds)
• Oats

3. Lipids/Fats

Lipids/fats are a major source of energy and a sufficient energy storage for times of fasting and physical activity. Fats are structural body cell components and play a role in hormone production. They help absorb fat-soluble vitamins, and contribute to brain, eye & heart function, growth and development. Fats provide protection for vital organs and help regulating body temperature.

• Fatty Fish (Salmon, Mackerel, Sardines)
• Nuts & Seeds (Almonds, Walnuts, Chia Seeds, Flaxseeds)
• Avocados
• Olive Oil
• Edamames
• Coconut
• Dairy Products (Full fat Yogurt and Cheese)

Micronutrients

1. Minerals

Minerals are inorganic compounds which our body needs for good health. They are involved in a wide range of processes.

• Calcium - Sesame seeds, Dairy Products (Cheese, Yogurt, Milk), Collard Greens, Kale, Broccoli, Tofu
• Copper - Shellfish (Oysters & Crabs), Organ meats (Liver), Sunflower Seeds, Dark Chocolate
• Iron - Organ Meats (Liver), Shellfish (Oysters & Mussels), Red Meat (Beef), Pumpkin Seeds, Beans & Lentils, Tofu, Spinach
• Magnesium - Pumpkin Seeds, Spinach, Dark Chocolate, Almonds, Black Beans, Avocado, Banana
• Potassium - Potatoes with skin, Sweet Potatoes, White Beans, Lentils, Spinach, Avocado, Bananas, Yogurt, Mushrooms
• Selenium - Brazil Nuts, Seafood (Tuna, Sardines & Shrimp), Organ Meats (Liver), Sunflower Seeds, Eggs
• Sodium - Table Salt, Pickled Foods, Cheese
• Zinc - Oysters, Beef, Pork, Chicken, Beans & Lentils, Nuts & Seeds (Pumpkin & Sesame Seeds, Cashews), Dairy Products (Cheese & Yogurt), Eggs, Spinach

2. Vitamins

Vitamins are organic compounds which our bodies need to maintain good health and well-being.

• B1 - Thiamine - Pork, Sunflower Seeds, Fish (Tuna, Trout, Mackerel), Beans & Lentils, Nuts (Pistachios & Pecans), Peas, Oats
• B2 - Riboflavin - Organ Meats (Liver), Almonds, Cheese, Eggs, Fish (Salmon & Trout), Dairy Products (Milk & Yogurt)
• B3 - Niacin - Organ Meats (Liver), Poultry (Chicken & Turkey), Fish (Tuna, Salmon & Trout), Peanuts, Whole Grains (Brown Rice), Mushrooms
• B5 - Pantothenic Acid - Organ Meats (Liver), Sunflower Seeds, Poultry (Chicken & Turkey), Fish (Salmon & Tuna), Mushroom, Avocado, Whole Grains (Brown Rice)
• B6 - Pyridoxine - Organ Meats (Liver), Fish (Tuna, Salmon & Trout), Nuts & Seeds (Pistachios & Sunflower Seeds), Bananas, Avocados, Potatoes, Spinach, Whole Grains (Brown Rice)
• B12 - Cobalamin - Beef Liver, Oysters, Fish (Mackerel & Salmon), Beef, Eggs, Dairy Products (Milk, Cheese & Yogurt)
• Biotin - Organ Meats (Liver), Egg Yolks, Nuts & Seeds (Almonds, Peanuts, Sunflower Seeds), Sweet Potatoes, Avocado, Spinach, Cauliflower
• Vitamin B9 - Folate - Legumes (Lentils & Chickpeas), Dark Leafy Greens (Spinach, Kale & Collard Greens), Aspargus, Citrus Fruits (Oranges & Grapefruits), Avocado, Broccoli, Beets, Organ Meats (Liver), Papaya, Eggs
• Preformed Vitamin A - Retinol - Beef Liver, Fish Liver Oils (Cod Liver Oil), Egg Yolks, Dairy Products (Milk, Cheese, Butter)
• Provitamin A - Carotenoids - Carrots, Sweet Potatoes, Pumpkin, Dark Leafy Greens (Spinach, Kale, Collard Greens), Mango, Papaya, Red Bell Pepper
• Vitamin C - Bell Peppers, Citrus Fruits, Strawberries, Kiwi, Papaya, Pineapple, Broccoli, Cauliflower, Cabbage, Kale
• Vitamin D - Fatty Fish (Salmon, Mackerel, Sardines, Tuna), Cod Liver Oil, Egg Yolk, Beef Liver
• Vitamin E - Nuts & Seeds (Almonds, Hazelnuts, Sunflower Seeds), Avocado, Spinach, Broccoli, Kiwi, Papaya, Olive Oil
• Vitamin K - Dark Leafy Greens (Kale, Spinach, Collard Greens), Herbs (Parsley, Basil, Cilantro), Brussel Sprouts, Brocoli, Cabbage, Sauerkraut, Green Beans, Peas