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 Cholesterol (GC)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 Lactose (milk sugar) 15 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 Coronary artery disease Lowers the risk of stroke and heart disease Risk of arteriosclerosis Reducing chronic inflammation Brain health Serotonin Prevention of cerebral circulation disorders, paralysis Alzheimer's Blood clotting factors Lowers the risk of blood clots Strengthens the inner lining of blood vessels May help prevent unwanted blood clotting 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 Fructans Stomach problems?Bloating Gas Finland

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Broccoli and cauliflower

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

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.

Blackcurrants

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

Bergenia crassifolia

Bergenia cordifolia - not an edible plant...

Bell Pepper

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

Health benefits of bell peppers
• Vitamin C...

Beetroot casserole - blue cheese

Beetroot Bake with Blue Cheese
Ingredients:
• 4–5 medium beetroots
• 1-3 onions
• 1 bell pepper (red...

Beetroot

Beetroot is known for its versatile health benefits. It is full of nutrients that support, among other things, liver function and digestion.

Beetroot

Nutrients in Beetroot
Beetroot is rich in beneficial nutrients that support various bodily functions:
- Vitamin B9 (folate): Promotes cell regeneration and is especially...

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 acid, which is used in omega-3 fatty acids.

Banana

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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 recommended amount of folate reduces the risk of cardiovascular diseases. Avocado also contains potassium, magnesium, and manganese. Fiber...

Apple

Apples are low in calories but rich in vitamins and minerals. Simply put: Apples are healthy.
Like most other fruits, apples contain vitamins and minerals. They also contain fiber, pectin, which helps bind dietary cholesterol and...

Alcohol

Alcohol isn't the only enemy of the liver. Waist size matters too. Abdominal obesity is already a sign of fatty liver. A particularly harmful combination for the liver is if someone with non-alcoholic fatty liver also drinks alcohol. Hard fat fattens the liver, and likewise, a high intake of sugar is...