Know Your Nutrients

I am definitely not a nutritionist. But I always would like to know if my regular food includes all the essential nutrients. So whenever I come across an article related to health or food I will get attracted to it. And if I find it useful and followable I used to bookmark it. Here comes the summary of those information with a little bit of googling. I have included only few known minerals and their sources which are easily available. Hope this gives an insight on the nutrients that our body needs.

Nutrients	Source	Used For
Vitamin A	Sweet potato, carrots, spinach, fish, liver, pumpkin, broccoli, egg, apricot, papaya, mango, milk, tomatoes, cucumber etc.	For strengthening the immune system, for good vision, skin and cellular health
Vitamin B1 (Thiamine)	Asparagus, whole grains, bread, cereals, soy foods, peas, cucumber, eggs, liver etc	Helps functioning of the nervous system, muscles and heart
Vitamin B2 (Riboflavin)	Almonds, Cheese, dark green vegetables, legumes, milk, broccoli, asparagus, eggs etc	Helps to release energy from foods, promotes good vision, and healthy skin
Vitamin B3 (Niacin)	Potatoes, peanuts, beans, fortified cereals, whole grains, fish, chicken, liver etc.	Aids digestion, metabolizes food and produces the good kinds of cholesterol that our body needs.
Vitamin B5 (Pantothenic Acid)	Eggs, chicken, potatoes, peas, avocados, oranges, mushrooms, tomatoes, cereals, nuts and oats.	Responsible for breaking down proteins, carbohydrates and fats. Helps regulate the nervous system
Vitamin B6 (Pyridoxine)	Soy products, brown rice, whole grains, oatmeal, strawberries, banana, broccoli, asparagus, watermelon, cucumber etc.	Essential for nervous system functions. Also helps to metabolize sugar and proteins.
Vitamin B7 (Biotin)	Liver, fish, egg yolks, milk, oats, nuts, soy beans, potatoes, spinach, broccoli, cauliflower etc.	Improves metabolism, tissue maintenance, healthy skin, weight loss, relief from heart problems, helps in maintaining blood sugar level etc.
Vitamin B9 (Folic Acid or Folate)	Beans, peas, broccoli, beets, asparagus, turnip greens, spinach, mushrooms, cantaloupe, wheat bread and fortified juices.	Required for cell growth and maintenance.
Vitamin B12	Liver, meat, eggs, milk, cheese milk, yogurt and some varieties of fish.	Vital for Red Blood Cell production. Helps maintain a healthy digestive system
Vitamin C	Citrus fruits (Oranges, lemons), red and green peppers, kiwi, strawberry, papaya, broccoli, cucumber etc	Lowers risk of cancer, improves iron absorption, boosts the immune system, heals wound, helps in bone and tooth formation etc
Vitamin D	Egg yolks, milk, cheese and liver. Generated in the body by exposure to the sunlight (UV rays)	For healthy bones and teeth
Vitamin E	Corn, egg yolks, nuts, olives, spinach and other greeny leaves, asparagus, vegetable oil etc	Improves skin health, prevents skin cancer
Vitamin K	Spinach, cauliflower, cabbage, asparagus, broccoli, beans, soybeans, eggs, strawberries, meat etc.	Helps the blood clot, preventing excessive bleeding.
Carbohydrates	Whole grains, cereals, legumes, fruit, milk, sugar, honey, potatoes	Provides energy and regulates blood sugar. Excessive intake of carbohydrates will make you obese.
Protein	Pulses, legumes, grains, nuts, milk and milk products, chicken, fish and egg	One of the key ingredients for building body muscles and are essential for overall development of the body.
Iron	Beans, lentils, eggs, fortified cereals, whole grains, nuts, spinach etc	Helps fight anemia and dizziness
Calcium	Milk, yogurt, cheese, spinach, fortified cereals etc	Essential for growth and strengthening of the bones, blood clotting.
Fiber	Cereals, peas, lentils, oats, black beans, fruits	Helps with digestion and the maintenance of blood sugar levels; reduces the risk of heart disease

Antioxidants

This is the term I frequently come across but had no clues of what exactly it is. My simple understanding was it helps in overall health. I wanted to spend sometime digging into it. And here is the outcome.

They are natural compounds found in some foods that help neutralize free radicals in our bodies.  Free radicals are substances that occur naturally in our bodies but attack the fats, protein and the DNA in our cells, which can cause different types of diseases like cancer, heart disease, accelerating the aging process etc. Antioxidants help to stop the damage done by free radicals and therefore may be effective in reducing risk of disease. Again to be framed in simple words, they protect your body's cells from damage.

Good sources of antioxidants are colorful fruits and vegetables, especially those with purple, blue, red, orange, and yellow hues. Example, blueberries, raspberries, apples, broccoli, cabbage, spinach, eggplant, almonds, and legumes like red kidney beans or black beans. They’re also found in green tea, black tea, red wine and dark chocolate. Select as large a variety as possible to get the most benefit from your antioxidant sources.


Reference: Google and Books