The effect of nutrition on our body

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Nutrients

Trace elements Calcium Ca Iron Fe Iodine (I)Potassium K Magnesium Mg Sodium Na Salt - Sodium chloride Phosphorus P Selenium Se Zinc Zn Fat Fatty acids Polyunsaturated fats Monounsaturated fats Oleic acid (cis-9-octadecenoic acid) monounsaturated fats Saturated fat Omega-3 fatty acids Omega-6 fatty acids Fatty acid - linoleic acid Fatty acid - alpha-linolenic acid EPA eikosapentaeenihappo DHA dokosaheksaeenihappo Sterols CLA (type of fat)Palmitic acid (Palm oil)Benzoic acid Stearic acid DPA - Docosapentaenoic acid Alcohol Protein Amino acids Lysiini Methionine Threonine Isoleucine Leucine Methionine Phenylalanine Lecithin Creatine (compound, energy for muscles)Taurine (amino acid)Peptide Carbohydrates Organic acids Sugars Polysaccharide, water-soluble non-cellulose Glycemic index Galactose 32 Maltose (malt sugar) 30 Glucose (grape sugar) 70 Sucrose (cane sugar) 100 Fructose (fruit sugar) 140–175 Tärkkelys Fiber Fiber insoluble in water Soluble fiber Polysaccharide, water-soluble Galactose (C6H12O6)Nitrogen compounds Tryptophan Folate B9, folic acid Niasiiniekvivalentti NE Niacin B3 (nicotinamide, nicotinic acid)Pyridoxine B6 Riboflavin B2 Thiamine B1 Vitamin B Vitamin A Retinol, β-carotene Karotenoidit B12 Cobalamin Vitamin C Ascorbic Acid Vitamin D2 (ergocalciferol), D3 (cholecalciferol)Vitamin E Tocopherols, tocotrienols Vitamin K K₁ (phylloquinone), K₂ (menaquinone)Vitamin K1 (phylloquinone)Vitamin K2 (menaquinone)Pantothenic Acid B5 B7 Biotin Choline (B-group, vitamin-like)Lutein Zeaxanthin Beta-carotene (precursor of vitamin A)Hemirauta Cu Copper Cr Chrome Mn Manganese Minerals Minerals Nitrates Energy (kJ)Calories (kcal)Fiber Gut health Beneficial bacteria of the gut Prebiotics Probiotics, living microbes Beta-glucan Inulin Pectin Bromelain enzyme Fenoliyhdisteet Proanthocyanidins Flavonols Kaempferol Antioxidants and bioactive compounds Antioksidantit Oleocanthal Oleocanthal Polyphenols Polyphenols Flavonoids Flavanonit Hesperidin Naringin Anthocyanins Quercetin Oats tramides Carotenoids Beta-carotene (precursor of vitamin A)Lutein Zeaxanthin Betalain Lycopene Phytochemicals Phytoestrogen Lignan Antibacterial compounds Actinidin enzyme Sulfur compounds Allicin (when not cooked)Cyanide Malvidin Luteoliini Support for the immune system Immune defence Cleans the arteries, keeps the blood clean Supporting hemoglobin levels Promotes iron absorption Managing cholesterol Lipid-lowering Change in cholesterol, glucose, and insulin levels Lowering triglycerides Increasing HDL cholesterol Reducing LDL cholesterol Prevents the oxidation of blood cholesterol Energy - extra energy High carbohydrate content Cardiovascular health Brain health Serotonin Prevention of cerebral circulation disorders, paralysis Alzheimer's Coronary artery disease Blood clotting factors Lowers the risk of blood clots Lowers the risk of stroke and heart disease Strengthens the inner lining of blood vessels May help prevent unwanted blood clotting Anti-inflammatory effect Anti-inflammatory effects Reducing chronic inflammation Risk of arteriosclerosis Gut and stomach support Improved digestion The body's pH balance Prebiotics, types of fiber feed the good bacteria in the gut Remineralizing Ca Calcium Structure and health of bones and teeth P Phosphorus Energy metabolism, bones K Potassium Fluid balance, nervous system function Sodium Fluid balance, muscle function Mg Magnesium Function of muscles and nervous system Less salt Blood pressure Functioning of blood vessels The body's resistance to inflammation Blood sugar management Diabetes Hypoglycemic Blood sugar and insulin sensitivity Low in calories Weight management Weight gain and visceral fat Metabolic syndrome Fatty liver ALT level Sugar and fat metabolism Low-grade inflammation Metabolism Nestetasapaino Swelling Hormones Bone Lihakset Enhancing athletic performance Hermosto Ihon terveys Rich in antioxidants - cells, skin, hair, all organs Slows down cell aging Protecting cells from oxidative stress Formation of muscle cells Condition of the skin and mucous membranes Mucous membrane health Collagen production in the skin Collagen - Skin Connective Tissue Joints Tendons Muscles Bones Joint health Skin and tissue well-being Skin microcirculation Gives the skin a healthy color Enhances UV protection Wounds Eye health Vision Night vision and corneal health Protect eye cells from oxidative stress (Vitamin E)Supports the connective tissues of the eye and acts as an antioxidant Dry eyes and light sensitivity Lutein, a protective substance for the retina Reduces inflammation and oxidative stress Elimistön puhdistaminen Liver health Liver detoxification Urinary problems Body wastes, toxic substances Possible cancer-preventive effect Antibacterial properties Possible effect on sleep quality Fertility Who it may not be suitable for Finland

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Carrot

Carotenoids and other fat-soluble vitamins are stored in the body, so balance is key to health. Vitamins and minerals in...

Bell Pepper

Bell peppers are not just a colorful addition to your plate – they are a real health bomb.

Health...

Tomato

Vitamins and minerals in tomatoes:
• Vitamin C: About 28% of the daily recommended intake – supports...

Persimmon Kaki Sharon

What is a Sharon fruit?
The Sharon fruit is also known as persimmon or kaki. It is...

Mango

Mango is a real vitamin bomb, and its nutritional composition is impressive! Nutritional content of mango (100 g)
• Energy: 67...

Mandarin

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Vitamin D

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Onion

Onion is a nutritious vegetable that contains plenty of vitamins and minerals, such as vitamin C, B vitamins, potassium, and manganese. Additionally, it is a...

HNP27515

Cut the zucchini, eggplant, bell pepper, and tomatoes into half-centimeter thick slices and arrange them in a baking...

Lingonberry

Lingonberry is a superberry of the northern nature, known for its tart flavor and versatile health benefits. Lingonberry is especially known for its effects on...

Rapeseed oil

Rapeseed oil contains plenty of healthy fatty acids, such as omega-3 and omega-6 fatty acids, which are essential for...

The health benefits of olive oil 1

The health benefits of olive oil are in a league of their own. The following claims are...

The health benefits of olive oil 2

Olive oil may help prevent strokes
- A stroke is caused by a blockage in...

The health benefits of olive oil 3

Olive oil does not cause weight gain or obesity
- Eating fat does not make...

Beef

Beef is a good source of protein and also contains zinc, iron, selenium, phosphorus, magnesium, and B vitamins. Beef contains a significant amount of DPA, or clupanodonic...

Cottage cheese

In cottage cheese, besides protein, there’s calcium needed for bones, B vitamins, iodine, phosphorus, and selenium.

Green bean

Phaseolus vulgaris...

Peas

Peas, beans, and lentils are good sources of plant protein, fiber, and vitamins.
Getting more fiber and vitamins improves your...

Vitamin K

Vitamin K is a fat-soluble vitamin that is essential for the formation of blood clotting factors. You can get its K1 form from vegetables, while the K2 form...

White Currant-Pear Pie

Ingredients:
- Wheat flour, rolled oats, almond flour, chopped almonds, chopped nuts, walnuts, rapeseed oil, sugar, syrup, salt, Finnish...

Wheat-oat bread - walnuts

Wheat bread topped with walnuts and olive oil. Ingredients:
- Water, olive oil, salt, sugar, wheat flour, oat...

Wheat-oat bread - garlic

Ingredients:
- Water, olive oil, salt, sugar, wheat flour, oat flour, dry yeast or fresh yeast
- Minced...

Wheat-oat bread - olives

Ingredients:
- Water, olive oil, salt, sugar, wheat flour, oat flour, dry yeast or fresh yeast
- Chopped...

Carrot

The carrot is the king of root vegetables.

Red bell pepper

A medium-sized bell pepper contains only about 30 calories, making it a very diet-friendly food.
Bell peppers...

Broccoli and cauliflower

Broccoli and cauliflower Broccoli provides a wide range of nutrients, including vitamin C, calcium, magnesium, phosphorus, and...

Strawberry

Why should you eat strawberries? Strawberries are rich in antioxidants. When eaten every day, strawberries protect the brain and short-term memory. In addition, strawberries...

Blackcurrants

Melt the dark chocolate until runny and roll the (frozen) blackcurrants in the chocolate.

Grapefruit

The fresh, tangy taste of grapefruit is not to everyone's taste, but it is one of nature's most nutritious fruits, rich in vitamins C, B and E, calcium, phosphorus...

Blood orange

Italian delights: The best blood oranges are said to grow in Sicily, in the volcanic soil of Mount Etna, high above sea level.

Orange

Loads of vitamin C
- You can get your daily vitamin C from just two oranges – unless you pop a...

Cultivated Blueberries

Blueberries (cultivated) are a true health bomb, and their nutritional profile makes them an excellent addition...

Avocado

Avocado contains plenty of healthy fats, which promote the functioning of the heart and circulatory system. Avocado is also a good source of folate. Getting the...

Egg

Microwave eggs:
Apple, coriander, black pepper, wheat germ, broken egg, salt Grease the cup with rapeseed or olive oil.
Break...

Oat

Whole grain bread Extra virgin olive oil...

Nuts and almonds

Nuts are a very handy and healthy option, for example as a snack, because they contain a lot of healthy and soft fats, as well as protein, fiber, vitamins, and...

Liver

Choline supports brain, nervous system and liver function, cell membrane structure and fat metabolism, acting as a...

Solujen hyvinvointi on kaiken terveyden perusta

Solujen hyvinvointi on kaiken terveyden perusta. Ravinto vaikuttaa suoraan siihen, miten...

Extra virgin olive oil and dill

Drizzle a little extra virgin olive oil or homemade flavored oil over the finished dish. You can make tasty oils by adding herbs, garlic, ... to...

Fruits

Dietary recommendation to support cells
• Mediterranean diet: Plenty of vegetables, fruits, whole grains, olive oil, and fish – supports overall...

Fish and seafood

Dietary recommendation to support cells
• Mediterranean diet: Plenty of vegetables, fruits, whole grains, olive oil, and fish – supports...

Garlic and leeks

Garlic potatoes with extra virgin olive oil: Peel a few cloves of garlic and chop the leeks, potatoes, lettuce leaves and basil. Mix the broth: extra virgin...