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Macronutrients & Vitamins for the Average Individual's Diet -…
Macronutrients & Vitamins for the Average Individual's Diet
Macronutrients
Proteins
Avoid: Processed Meats
Sources: Chicken, Fish, Eggs, Beans
Healthy For: Vitamin B₂
Reason: Crucial energy production and cellular function
Healthy For: Vitamin B₃
Reason: Crucial for metabolism and skin health
Healthy For: Vitamin B₇
Reason: Crucial for metabolism and healthy hair, skin, and nails
Carbohydrates
Complex Sugars
Healthy for: Fiber, Vitamins B₉
Reason: Folate is crucial for cell growth and metabolism
Healthy For: Vitamin C
Reason: Crucial for the immune system and skin health
Healthy For: Vitamin A
Reason: Crucial for vision and immune function
Healthy For: Vitamin K
Reason: Crucial for blood clotting and bone health
Healthy For: Vitamin B₁
Reason: Supports energy metabolism
Sources: Starches
Simple Sugars
Should Limit: Soda, Candy, Baked goods
Avoid: High Fructose Corn Syrup
Sources: Fructose, Glucose
Fats
Unsaturated Fats
Sources: Vegetable Oils, Nuts, Seeds, Green Leafy Vegetables, Avocado, Fish
Healthy For: Vitamin E
Reason: Antioxidant and is important for skin and eye health
Healthy For: Vitamin D
Reason: Crucial for bone health and immunity
Saturated Fats
Should Limit: Butter, Cheese, Red Meat
Avoid: Trans Fats - Processed Food
Vitamins
Vitamin A
Should Eat: Mangoes, Eggs, Liver, Carrots, Dark Green Leafy Vegetables
Fat Soluble
Vitamin C
Should Eat: Citrus Fruits, Strawberries, Green Vegetables such as Bell Peppers, Brussel Sprouts
Water Soluble
Vitamin D
Should Eat: Trout, Salmon, Egg, Fortified Milk, Fortified Cereal
Fat Soluble
Vitamin E
Healthy for: Unsaturated Fats
Sources: Vegetable Oils, Avocado, Nuts, Seeds, Fish, Eggs, Fruits, Whole Grains, Green Leafy Vegetables
Soluble in Organic Solvent & Transported Similar to Fats
Vitamin K
Should Eat: Green Leafy Vegetables, Vegetable Oil, Fruits, Eggs
Fat Soluble
Vitamin B₁ (Thiamine)
Should Eat: Pork, Seafood, Legumes, Whole Grain, Nuts, Seeds, Vegetables, Oranges, Blueberries, Cantaloupe, Avocado, Grapefruit
Water Soluble
Vitamin B₂ (Riboflavin)
Should Eat: Dairy, Eggs, Almonds, Yogurt, Lean Red Meats, Organ Meats, Salmon, Chicken Breast, Spinach
Water Soluble
Vitamin B₃ (Niacin)
Should Eat: Red Meat, Poultry, Nuts, Seeds, Bananas, Fish
Water Soluble
Vitamin B₆ (Pyridoxine)
Healthy for: Proteins
Sources: Bananas, Potato Skins
Water Soluble
Vitamin B₇ (Biotin)
Should Eat: Eggs, Almonds, Sweet Potatoes, Avocados, Nuts, Seeds, Spinach, Salmon
Water Soluble
Vitamin B₉ (Folate/Folic Acid)
Should Eat: Beans, Peanuts, Eggs, Fresh Fruits, Animal Liver, Green Leafy Vegetables
Water Soluble