Nutrients

What are nutrients?

They are substances required by the body to perform its basic functions. They must be obtained from our diet, since the human body does not synthesize or produce them.

What are macronutrients?

They are nutrients that are needed in large amounts. Examples are: carbohydrates, lipids, and proteins

What are micro nutrients?

Nutrients required by the body in lesser amounts, but are still essential for carrying out bodily functions. They include all the essential minerals and vitamins

Examples of nutrients:

Macronutrients, Micronutrients, Minerals

Examples of micronutrients:

carbohydrates, lipids, and proteins

What is Phytochemical?

A chemical substance in a plant that has health benefits beyond the vitamins and minerals found in the plant.

Example of phytochemical:

Carotenoids, Flavornoids, Phytoestrogens

What is carotenoids?

They are a group of natural plant pigments that give many fruits and vegetables their yellow, orange, and red colors

Examples of carotenoids

Carrots, Tomatoes, Peppers

What is phytoestrogen?

They are substances that reduce risk of cancer. 

Examples of phytoestrogen:

Soybeans, Flaxseeds, Legumes

What is flavonoids?

They are a large group of plant-based compounds (a type of phytochemical) that act as antioxidants and give many fruits, vegetables, and drinks (like tea and wine) their color and health benefits.

Examples of flavonoids:

spinach, broccoli, kale

What is functional foods?

Foods that provide health benefits beyond the vitamins and minerals they contain. The mostly contain phytochemicals

Examples of functional foods:

Oats, Blueberries, Onions, Asparagus

What are neutraceuticals?

Functional foods with added nutrients

Examples of neutraceuticals

Omega-3 fatty acids (Fish oil), Probiotics (Yogurt), Beta-carotene (Carrots)

What are fortified foods?

Nutrients added to foods to prevent deficiences. 

Examples of fortified foods:

Milk, Margarine, Flour

What are enriched foods?

Foods that have nutrients added back in after they are processed

Example of enriched foods:

• White bread

• White rice

• Pasta

What are whole foods?

Foods in their natural form.  Not processed with added sugars, salt or saturated fats.

Examples of whole foods:

• Fruits: Apples, bananas, berries, oranges, mangoes

• Vegetables: Spinach, broccoli, carrots, kale, bell peppers

• Whole grains: Brown rice, quinoa, oats, barley, whole wheat