Nutrient |
Function |
Source |
Carbohydrates |
Broken down to glucose to fuel the body.
Stabilizes blood sugar |
Whole grains
Fruits
Vegetables like potato, sweet potato, cantaloupe, pumpkin etc |
Proteins |
Forms new muscle
Creates enzymes and hormones |
Dairy
Nuts
Beans |
Fats |
Provides energy
Protects organs from damage
Boosts absorption of vitamins |
Nuts
Butter
Fortified butter
Oils
Flax seeds
|
Vitamin A |
Vitamin A helps form and maintain healthy teeth, bones, soft tissue, mucus membranes, and skin |
Winter/butternut squash
Sweet potato
Vegetables like Kale, Carrots,
Broccoli, cantaloupe, red bell peppers, green peas, Spinach
Cod liver oil
Raw whole milk (full-fat), cheese and butter
Nuts like Dried apricots
Mangoes, Peaches, Papaya
Spices/herbs like basil and paprika. |
Vitamin C
(Ascorbic acid) |
IT is an antioxidant that promotes healthy teeth and gums.
It helps the body absorb iron and maintain healthy tissue.
It also promotes wound healing. |
Lemon and citrus fruits
Strawberries
Indian gooseberry (Amla) |
Vitamin D |
Necessary for absorption of calcium
Strengthens bone health
Influences muscle function |
Early morning sunlight!
Mushrooms
Cheese |
Vitamin E
(Tocopherol) |
It is an antioxidant.
It helps the body form red blood cells and use vitamin K. |
Almonds.
Raw Seeds
Mustard Greens.
Spinach.
Turnip Greens.
Kale
Plant oils
Avocado
Broccoli |
Vitamin K |
Necessary for blood coagulation.
It is important for bone health. |
Green leafy vegetables, such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce.
Vegetables such as Brussels sprouts, broccoli, cauliflower, and cabbage |
Vitamin B1
(Thiamine) |
It helps the body cells change carbohydrates into energy. important during pregnancy and breastfeeding.
It is also essential for heart function and healthy nerve cells.
|
Nuts
Green peas
Squash
Beans
Roasted soy seeds
Asparagus
Potato with skin
Wheat germ juice
Legumes
Seeds like sunflower |
Vitamin B2
(Riboflavin) |
Works with the other B vitamins. It is important for body growth and the production of red blood cells.
|
Milk.
Natural yogurt.
Mushrooms.
Spinach.
Almonds. |
Vitamin B3
(Niacin)
|
It is a B vitamin that helps maintain healthy skin and nerves.
It also has cholesterol-lowering effects at higher doses. |
Peanuts
Mushroom
Green peas
Sunflower seeds
Avocado |
Vitamin B5
(Pantothenic acid) |
It is essential for the metabolism of food. It also plays a role in the production of hormones and cholesterol |
Mushrooms
Cheese
Avocado
Sunflower seeds
Sweet potato |
Vitamin B6
(Pyridoxine) |
Vitamin B6 helps form red blood cells and maintain brain function.
Helps in chemical reaction of protein |
Vegetables like potato, sweet potato, bitter gourd, carrot
Banana
Avocado
Whole wheat products |
Vitamin B7
(Biotin) |
It is essential for the metabolism of proteins and carbohydrates,
It is important in the production of hormones and cholesterol |
Vegetables like ike green peas, broccoli, cabbage, cauliflower, sweet potatoes, and green and leafy vegetables like spinach
Fruits containing biotin include bananas, avocados, strawberries, raspberries, watermelon, and grapefruit.
Grains like oats, soybeans, wheatgerm, lentils, split peas, bran, and unpolished brown rice
Nuts like almonds, pecan, peanuts and walnuts |
Vitamin B9
(Folate) |
It works with vitamin B12 to help form red blood cells.
It is needed for the production of DNA, which controls tissue growth and cell function.
Any woman who is pregnant should be sure to get enough folate as this forms folic acid. |
Beans.
Citrus fruits.
Whole grains.
Green leafy vegetables.
Beets.
Cauliflower.
Lettuce.
Asparagus.
|
Vitamin B12 |
It is important for metabolism. It also helps form red blood cells
Maintains the central nervous system. |
Milk
Butter milk
Cottage cheese(Paneer)
Cheese
Yoghurt
Almonds
Oats |
Calcium |
Necessary for bone health
Involved in muscle contraction, nerve function and blood flow |
Dairy products
Green leafs
White beans
Quinoa
Chestnut |
Iron |
Iron is an important component of haemoglobin, the substance in red blood cells tha carries oxygen from your lungs to transport it throughout your body.
Iron is also necessary to maintain healthy cells, skin, hair, and nails, |
Green vegetables like spinach, silver-beet and broccoli.
Lentils and beans.
Nuts and seeds.
Whole grains rains like wheat, brown rice and fortified breakfast cereals.
Dried fruits
Organic jaggery
|
Sodium |
Regulates fluid balance and blood volume
Keeps nerves and muscles working |
Natural salt
Seeds
Nuts
Legumes
Grains
Vegetables |
Potassium |
Maintains fluid balance
Stabilizes blood pressure
Necessary for muscle contraction
Vital in heart health
Regulates body pH levels |
Bananas
Spinach
Tomatoes
Potatoes
Sweet potato
Avocado |
Chloride |
Chloride helps to keep fluids in balance.
Maintains the acid-base balance in the body.
Chloride is a part of hydrochloric acid in the stomach, which is essential for protein digestion. |
Natural salt
Tomato
Lettuce
Celery
Olives |
Magnesium |
Magnesium is needed for more than 300 biochemical reactions in the body.
It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong.
It also helps regulate blood glucose levels and aid in the production of energy and protein. |
Spinach
Pumpkin seeds
Almonds
Black beans
Avocado
Dried figs
Yoghurt Banana
Black chocolate |
Phosphorous |
Phosphorus is an essential mineral primarily used for growth and repair of body cells and tissues.
According to a study all body cells contain phosphorus, with 85 percent found in bones and teeth.
Together with calcium, phosphorus provides structure and strength |
Potatoes with skin
Mushrooms
Rice
Wheat germ
Quinoa
Cereals
Oats
Milk and milk products like buttermilk, yoghurt, cottage cheese, processed cheese
Nuts and seeds
Dry fruits |
Omega 3 & fatty acids |
Vital for brain health
Prevents heart disease |
Chia seeds
Flax seeds
Walnuts |
Amino acids |
They produce proteins.
Several amino acids produce neurotransmitters, but two well-known examples are the amino acids tryptophan and tyrosine. Tryptophan produces serotonin, which regulates your moods and makes the hormone melatonin. Tyrosine is used to synthesize norepinephrine and adrenalin.
Your body uses the amino acid arginine to make nitric oxide. Nitric oxide helps lower blood pressure by relaxing muscles in your blood vessels.
Three amino acids — glutamic acid, cysteine and glycine — combine to form glutathione, which is an antioxidant.
The amino acid histidine makes enzymes used to produce red blood cells and maintain healthy nerves. Tyrosine is needed to synthesize thyroid hormones.
Methionine makes SAMe, or S-adenosylmethionine which is essential for the metabolism of DNA and neurotransmitters. |
Watercress and spirulina (which even exceed meat)
Pumpkin
Leafy greens
Hemp seeds
Chia seeds
Soybeans
Sesame seeds
Sunflower seeds and sunflower butter
Almonds, Raisins & Figs
Avocados
Quinoa
Wheat |