Nutritional Components Catalog
Comprehensive information about key nutritional components, their dietary sources, and their roles in nutritional science.
Macronutrients
Macronutrients are the primary energy and structural components in the diet, essential for fundamental biological functions.
Proteins
Amino acid chains that serve structural, enzymatic, and regulatory functions. Protein synthesis supports tissue maintenance and adaptation.
- Plant sources: legumes, nuts
- Animal sources: fish, poultry
- Whole grains: complementary proteins
Carbohydrates
Primary energy substrates that support metabolic processes and physical activity. Include both simple and complex forms with varying glycemic properties.
- Complex: whole grains, vegetables
- Fiber: legumes, fruits
- Simple: fruits, honey
Lipids (Fats)
Essential for hormone synthesis, cell membrane structure, and absorption of fat-soluble vitamins. Include both saturated and unsaturated forms.
- Unsaturated: oils, nuts, fish
- Saturated: animal products
- Omega-3 & 6: seeds, fish
Fat-Soluble Vitamins
Vitamins A, D, E, and K are stored in adipose tissue and have distinct physiological roles.
Vitamin A
Supports vision, immune function, and skin health. Found in both retinol and carotenoid forms.
Sources: Carrots, spinach, sweet potatoes, liver
Vitamin D
Critical for calcium absorption and bone health. Synthesized through sunlight exposure and dietary sources.
Sources: Fatty fish, egg yolks, fortified dairy
Vitamin E
Antioxidant that protects cells from oxidative stress and supports immune function.
Sources: Nuts, seeds, vegetable oils, greens
Vitamin K
Essential for blood coagulation and bone metabolism. Includes K1 and K2 forms.
Sources: Leafy greens, cruciferous vegetables, fermented foods
Water-Soluble Vitamins
B vitamins and vitamin C are water-soluble and not stored in the body, requiring regular dietary intake.
B Vitamin Complex
B vitamins (B1, B2, B3, B5, B6, B7, B9, B12) support energy metabolism, nervous system function, and DNA synthesis.
- B12: animal products, fortified foods
- B9 (Folate): leafy greens, legumes
- B6: poultry, bananas, chickpeas
- B3: tuna, chicken, peanuts
Vitamin C
Supports immune function, collagen synthesis, and iron absorption. Water-soluble and susceptible to degradation through heat and storage.
- Citrus fruits: oranges, lemons
- Berries: strawberries, blueberries
- Vegetables: bell peppers, broccoli
- Kiwi and other tropical fruits
Essential Minerals
Minerals serve structural and regulatory functions across multiple physiological systems.
Calcium
Primary mineral in bone structure. Critical for bone health, neuromuscular function, and enzymatic processes.
Sources: Dairy, leafy greens, fortified plant milks
Magnesium
Involved in over 300 enzymatic reactions. Supports muscle function, energy metabolism, and nervous system regulation.
Sources: Seeds, nuts, leafy greens, whole grains
Zinc
Essential for immune function, protein synthesis, and wound healing. Important for cellular repair and adaptation.
Sources: Shellfish, beef, seeds, legumes
Iron
Central to oxygen transport and energy metabolism. Includes heme (animal-derived) and non-heme (plant-derived) forms.
Sources: Red meat, poultry, legumes, fortified grains
Potassium
Critical for fluid balance, nerve transmission, and cardiovascular function. Counterbalances sodium.
Sources: Bananas, potatoes, spinach, beans
Selenium
Component of selenoproteins involved in antioxidant defense and thyroid hormone metabolism.
Sources: Brazil nuts, fish, eggs, whole grains
Bioactive Compounds & Phytonutrients
Plant-derived compounds that contribute to the nutritional profile of whole foods beyond traditional vitamins and minerals.
Polyphenols
Large family of plant compounds with antioxidant properties. Include flavonoids, phenolic acids, and stilbenes.
- Flavonoids: berries, tea, cocoa
- Catechins: green tea, apples
- Anthocyanins: blueberries, red grapes
Carotenoids
Pigments with antioxidant functions. Include beta-carotene, lutein, and lycopene.
- Orange/yellow: carrots, squash
- Red: tomatoes, watermelon
- Green: spinach, kale
Sulfur Compounds
Found primarily in cruciferous vegetables and allium vegetables, with various biological activities.
- Glucosinolates: broccoli, cabbage
- Allicin compounds: garlic, onions
- Isothiocyanates: radishes, wasabi
Dietary Fiber
Non-digestible carbohydrates that support digestive health and metabolic function.
- Soluble: oats, beans, apples
- Insoluble: whole grains, vegetables
- Functional: plant-based sources
Comprehensive Nutritional Understanding
This catalog provides an overview of major nutritional components and their dietary sources. For personalized nutritional guidance, please consult with a registered dietitian or healthcare professional.