NUTRITION GUIDE

Navigate your way through nutrition easily.

Macronutrients &Micronutrients

Here is the essential on food nutrients, their functions in the body and how to prevent potential deficiencies in vegan diet.

MACRONUTRIENTS

(protein, fat, carbohydrates)

Macronutrients are the nutrients that we need in bigger quantities to provide us with energy.

PROTEINS

Proteins are large, complex molecules that play many critical roles in the body; Made of many building blocks, known as amino acids. They do most of the work in cells and are required for the structure, function and regulation of the body’s tissues and organs.

There are twenty different of these amino acid building blocks commonly found in plants and animals. Like the alphabet, the amino acid 'letters' can be arranged in millions of different ways to create 'words' and an entire protein 'language'.

Depending on the number and sequence of amino acids, the resulting protein will fold into a specific shape. This shape is very important as it will determine the protein’s function (e.g. muscle or enzyme).

For an average adult, the recommendation is to consume at least 0.83 g of protein for every kilogram of body weight per day. Ex: Adult weighting 70kg should aim to eat at least 58g of protein everyday day. This is the equivalent to the protein found in around 240 grams of mixed nuts.

Proteins for vegan

For people who consume little to no animal-based foods (vegans, vegetarians), it is important to consume protein from sources with complementary limiting amino acids. For example, consuming rice (limited in lysine and thiamine but high in methionine) and beans (limited in methionine, but high in lysine and thiamine) will provide complementary amino acids that can help meet essential amino acid requirements.

Soy, such as tofu or soy milk, is a popular plant-based source of protein since it contains all 9 essential amino.

Protein has long been associated with athletic performance has it plays a key role in helping to repair and strengthen muscle tissue after exercise. Although protein is critical for building muscle, to maximise the benefits it should be considered in the context of the whole diet, which includes the right amount of carbohydrates, fats, vitamins and minerals.

  • Proteins have several functions:

    -Enzymes (carrying out almost all of the thousands of chemical reactions that take place in cells. Also assist with the formation of new molecules by reading the genetic information stored in DNA) Ex: Phenylalanine hydroxylase

    -Antibody (binding to specific foreign particles, such as viruses and bacteria, helping to protect the body). Ex: Immunoglobulin G (IgG)

    -Structural component (providing structure and support for cell- On a larger scale, those proteins also allow the body to move) Ex: Actin

    -Messenger ( Messenger proteins, such as some types of hormones, transmit signals to coordinate biological processes between different cells, tissues, and organs) Ex: Growth hormones.

    -Transport/ storage ( These proteins bind and carry atoms and small molecules within cells and throughout the body) Ex: Ferritin

  • Amino acids are classified as either essential or non-essential. Essential amino acids cannot be produced by the body and therefore must come from our diet. The 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

    Whereas, non-essential amino acids can be produced by the body and therefore do not need to come from the diet.

  • There is a common misconception that plant-based proteins completely lack certain essential amino acids. In fact, most plant-based proteins will contain all 20 amino acids but tend to have a limited amount of certain essential amino acids, known as their limiting amino acid(s). This means, if a small number of plant foods are consumed as the only protein sources, they are unlikely to supply enough essential amino acids to meet our requirements.

    For people who consume little to no animal-based foods (vegans, vegetarians), it is important to consume protein from sources with complementary limiting amino acids.

    For example, consuming rice (limited in lysine and thiamine but high in methionine) and beans (limited in methionine, but high in lysine and thiamine) will provide complementary amino acids that can help meet essential amino acid requirements.

 
 

CARBOHYDRATES

Carbs are starches, sugars, and fibers found in grains, vegetables, fruit, and milk products. Carbohydrates, or carbs, are sugar moleculesWhile carbohydrates are essential to a healthy diet, they can be harmful in excess. Throughout the day, carbs provide energy for the central nervous system and working muscles in the body.

Your body breaks down carbohydrates into glucose. Glucose, or blood sugar, is the main source of energy for your body's cells, tissues, and organs. Glucose can be used immediately or stored in the liver and muscles for later use.

  • There are three main types of carbohydrates:

    Sugars. They are also called simple carbohydrates because they are in the most basic form. They can be added to foods, such as the sugar in candy, desserts, processed foods, and regular soda. They also include the kinds of sugar that are found naturally in fruits, vegetables, and milk.

    Starches. They are complex carbohydrates, which are made of lots of simple sugars strung together. Your body needs to break starches down into sugars to use them for energy. Starches include bread, cereal, and pasta. They also include certain vegetables, like potatoes, peas, and corn.

    Fibre. It is also a complex carbohydrate. Your body cannot break down most fibers, so eating foods with fiber can help you feel full and make you less likely to overeat. Diets high in fiber have other health benefits. They may help prevent stomach or intestinal problems, such as constipation. They may also help lower cholesterol and blood sugar. Fiber is found in many foods that come from plants, including fruits, vegetables, nuts, seeds, beans, and whole grains.

  • There is no one-size-fits-all amount of carbohydrates that people should eat. This amount can vary, depending on factors such as your age, sex, health, and whether or not you are trying to lose or gain weight. On average, people should get 45 to 65% of their calories from carbohydrates every day. On the Nutrition Facts labels, the Daily Value for total carbohydrates is 275 g per day. This is based on a 2,000-calorie daily diet. Your Daily Value may be higher or lower depending on your calorie needs and health.

  • You do need to eat some carbohydrates to give your body energy. But it's important to eat the right kinds of carbohydrates for your health:

    When eating grains, choose mostly whole grains and not refined grains:

    Whole grains are foods like whole wheat bread, brown rice, whole cornmeal, and oatmeal. They offer lots of nutrients that your body needs, like vitamins, minerals, and fiber. To figure out whether a product has a lot of whole grain, check the ingredients list on the package and see if a whole grain is one of the first few items listed.

    Refined grains are foods that have had some parts of the grains removed. This also removes some of the nutrients that are good for your health.

    Eat foods with lots of fiber. The Nutrition Facts labels on the back of food packages tells you how much fiber a product has.

    Try to avoid foods that have a lot of added sugar. These foods can have many calories but not much nutrition. Eating too much added sugar raises your blood sugar and can make you gain weight. You can tell if a food or drink has added sugars by looking at the Nutrition Facts label on the back of the food package. It tells you how much total sugar and added sugar is in that food or drink.

FAT

What is Fat?

Fat is a source of essential fatty acids, which the body cannot make itself, therefore a small amount of fat is an essential part of a healthy, balanced diet.

Fat helps the body absorb vitamin A, vitamin D and vitamin E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats.

The main types of fat found in food are Saturated fats or Unsaturated fats.

The government recommends that men should not eat more than 30g of saturated fat a day; Women should not eat more than 20g of saturated fat a day; Children should have less unsaturated fats.

Most people in the UK eat too much saturated fats: As part of a healthy diet, you should try to cut down on foods and drinks that are high in saturated fats and trans fats and replace some of them with unsaturated fats. However all types of fat are high in energy: A gram of fat, whether it's saturated or unsaturated, provides 9kcal (37kJ) of energy compared with 4kcal (17kJ) for carbohydrate and protein.

Unsaturated fats can either be monounsaturated or polyunsaturated, and are mostly found in oils from plants or fish.

What are Monounsaturated fats?

Monounsaturated fats help protect your heart by maintaining levels of "good" HDL cholesterol while reducing levels of "bad" LDL cholesterol in your blood.

Monounsaturated fats are found in:

-Olive oil, rapeseed oil and spreads made from these oils

-Some nuts, such as almonds, brazils, and peanuts

What are Polyunsaturated fats?

There are 2 main types of polyunsaturated fats: omega-3 and omega-6.

-Omega-6 fats are found in vegetable oils, such as ,rapeseed, corn, sunflower, some nuts. Avocado oil also has a high omega-6 to omega-3 ratio (13:1).

-Omega-3 fats are found in flaxseed (linseed) oil, rapeseed oil, soya oil,  soya-based foods such as tofu, walnuts

Some types of omega-3 and omega-6 fats cannot be made by your body, which means it's essential to include small amounts of them in your diet.

Polyunsaturated fats can also help lower the level of "bad" LDL cholesterol in your blood.

What is the difference between fat?

Most fats and oils contain both saturated and unsaturated fats in different proportions; To reduce risk of heart disease, it's best to reduce overall fat intake and swap saturated fats for unsaturated fats. There's good evidence that replacing saturated fats with some unsaturated fats can help to lower your cholesterol level. However cutting down on fat is only one aspect of achieving a healthy diet.

Any fat that's not used by your body's cells or turned into energy is converted into body fat:Likewise, unused carbohydrates and proteins are also converted into body fat.

MICRONUTRIENTS

(vitamins, minerals, antioxidants, phytochemical)

VITAMINS

  • VITAMIN Basic functions

    Vitamins are organic chemical compound, 13 types of vitamins needed by the body; 4 essentials vitamins ( A, B6, C,D) that either can be produced by the body or need to be consumed via food. Their basic function is to keep away diseases and keep you healthy: Without a healthy dose of vitamins its hard for the body to fight microorganisms.

    Moreover, some are fat- soluble ( because soluble in organic solvents and absorbed, transported in a manner similar to that of fats); Fat-soluble vitamins are stored in the body's liver, fatty tissue and muscles.

    Others are water- soluble: Water-soluble vitamins are not stored in the body. We get rid of water-soluble daily via sweat & urine so need to eat them more often.

  • VITAMIN A

    Vitamin A main role is maintaining and protecting vision, immune function retinol. Vitamin A is a component of protein Rhodopsin (the protein that detects and absorbs lights in the eyes. Essential for vision, growth, cellular differentiations, reproduction and integrity of the immune system. Metabolism related to protein status, retinol binding protein (RBP)

    Two main source of vitamin A , first from animal (meat, fish, egg, liver), the second source is vegetables; More specifically leafy greens (spinach), orange and yellow vegetables (squash, carrot). Most fruits contain even a small amount of vitamin A, but we found it in higher content in watery fruits.

    The pro-vitamin A forms are CAROTENOIDS, found in plants. Not all carotenoids convert efficiently: Beta-carotene has the highest conversion, about 50% but requires adequate thyroid hormone. Some people haves genes (BC02) that result in a poor conversion.

    Interactions with other nutrients:

    -Zinc deficiency interferes with its metabolism

    - Vitamin E enhances Vitamin A absorption

    -Fat helps the body absorb vitamin A

    Deficiency : Eyes, Skin conditions

  • VITAMIN B

    As the building blocks of a healthy body, B vitamins have a direct impact on your energy levels, brain function, red blood cell formation, metabolism , heart and muscle activity, as well as cofactor for hormones and neurotransmitter synthesis.

    B vitamins tend to work as a team, especially in metabolism & energy production- as some vitamins B only have one functions while other severals. Vitamin B complex is composed of eight B vitamins: Vitamin B1 ( Thiamin), Vitamin B2 (Riboflavin), Vitamin b3 (Niacin, niacinamide), Vitamin B5 ( Pantothenic acid), Vitamin B6 9 Pyidoxine), Vitamin B9 ( Folate), Vitamin B12 ( Cobalamin), Biotin.

    Vegan diet will need to supplement with vitamin B12 which is an essential vitamin mainly found in animal food sources. Good sources of vitamin B12 include: fortified yeast extracts like Marmite, fortified breakfast cereals, fortified soya products

    B vitamins are especially important for women who are pregnant and breastfeeding. These vitamins aid in fetal brain development as well as reduce the risk of birth defects. For expectant mothers, B vitamins may boost energy levels, ease nausea and lower the risk of developing preeclampsia.

    B vitamins are thought to increase testosterone levels in men, which naturally decrease with age. They may also help men build muscle and increase strength.

    Water- soluble, they can be excreted quickly in sweat and urine. Medications can reduce B vitamins effects/ intake ( oral contraceptive, PPI'S etc.) Check with your practitioner on wether you might be deficient as vitamins B can be measured.

    Deficiency: Skin rashes, cracks in corners of mouth, swollen tongue, fatigue. Lack of B12 and B6 can cause anaemia. B1 & B3 deficiency can lead to mental confusion and neurological symptoms ( numbness).

  • VITAMINS C

    Vitamin C is associated with tissue growth and repair. Involved in the production and synthesis of collagen ( collagen is the main protein component - it represent 35% of body protein). Vitamin C is an essential component of connective tissue with a greatest concentrations in these tissues: Eyes, adrenal glands, pituitary gland, brain, leukocytes ( whites blood cells), L-carnitide and some neurotransmitters.

    Vitamin C Plays a role in metabolism of protein , immune function , nonhdme (plant) iron absorption and in wound healing. It protect the body from infection and repair tissue ( bone , teeth, skin). Vitamin C work in the body together with Bioflavonoids. Water- soluble ( like B vitamins) , it can be excreted in sweat & urine.

    Absorption: The human body cannot produce or store vitamin C. Therefore, it’s essential to consume it regularly in sufficient amounts; Moderate amounts (30-180mg) are absorbed more efficiently (70-90%) than higher amounts (1gram).

    Food sources: The best source of vitamin C are fruits and vegetables (yellow peppers, broccoli, guava, papaya and kiwi are the best source). lychees, Acerola cherries, orange juice, peaches, mustard, spinach, tomato juice.

    Deficiency: Scurvy, fatigue, connective tissue weakness (bleeding gums), capillary fragility (bruising). Vitamins C deficiency can cause scurvy, a illness with many symptoms (brown spots on skin, loss of sheet, bleeding gum)

  • VITAMIN D

    Vitamin D also called the sunshine vitamin because it produce & protect skin in response to sunlights. Vitamin D functions, enhance and regulate intestinal absorption of phosphorus and calcium ( two essential components for bones growth and strength). Vitamin D also plays a role in immunity and neuromuscular function by helping the body fight infection. Fat-soluble, meaning Fat helps the body absorb vitamin D.

    Food sources: Spinach, Kale, Okra, Collards, foods that are calcium-fortified, such as some orange juice, oatmeal. Vitamin D3 ( cholecalciferol, the most common form in the body) occurs in fish, cod liver oil, fortified foods, cheese, egg yolk, beef liver, Sun irradiated mushrooms. Vitamin D2 ( ergocalciferol) is found in fungi. Fortify orange juice is also an option for vitamin D.

    Activation of vitamin D involves the liver and kidney; Blood measurements of vitamin D are only mesuring activation by the liver ( and not the kidney). Activity depends on vitamin D receptor :Some people may need more vitamin D for an effect, although research is lacking.

    Precursor vitamin D in skin: For some people due composition of skin or greater needs, sun exposure and conversion to active vitamin D may not be an adequate sources.

  • VITAMIN E

    Vitamin E is fat-soluble cell membrane component, it plays role in inhibiting platelet aggregation, anti-inflammatory. Vitamin E refers to 8 different isomers: Tocopherols ( alpha-, beta-, gramma- and delta) and 4 tocotrienols ( same formats). Alpha-Tocopherol has highest biological activity of the tocopherols ( D-alpha-tocopherol specifically).

    Food sources: Nuts, seeds, unprocessed vegetable oils, whole grains, leafy greens, Wheatgerm oil, almond oil and sunflower oil contain high alpha-tocopherol. Flaxseed oil contains higher gamma-tocopherol.

    -Iron might interferes with vitamin E absorption -Selenium deficiency can make vitamin E deficiency worse ( as shown in animals).

    -Fat helps the body absorb vitamin E.

  • VITAMIN K

    Vitamin K is a group of fat-soluble vitamins that the body needs for blood clotting, helping wounds to heal; It contributes to skin health and bone metabolism, promotes proper brain function and prevents heart-related diseases. The human body needs vitamin K for post-synthesis modification of certain proteins that are required for blood coagulation -or for controlling binding of calcium in bones and other tissues.

    Vitamin K2 or menaquinone is one of three types of vitamin K, the other two being vitamin K1 (phylloquinone) and K3 (menadione). Vitamin that refers primarily to Menaquinones can be made by the colonic bacteria.

    MK4 has a shorter half life in the body than MK7 so to be most effective MK4 ideally needs to be taken in divided doses 2-3 times a day, whereas MK7 can be taken once a day. Also the optimum amounts are different: MK4 is recommended at 45mg a day, whereas MK7 is recommended at 120 mcg a day. Most supplement contain them both, along with vitamin k1.

    Food sources: For k1: Green leafy vegetables (spinach, lettuce, kale), vegetable oils ( olive oil has some). Vitamin K2 is found in animal foods (meats) and preserved foods such as fermented soy beans.

    Drug interactions with blood clotting- medications (warfarin) and antibiotics may interfere with vitamin K intake.

    Deficiency: Can lead to issues with blood-clotting , bruises and change in bone

 

MINERALS

Minerals are important for your body to stay healthy. Your body uses minerals for many different jobs, including energy production, growth, healing, proper utilisation of vitamins and other nutrients, keeping your bones, muscles, heart, and brain working properly. Minerals are also important for making enzymes and hormones. 13 minerals are said to be essentials.

  • Calcium is responsible for bones, it helps transmit nerve signal from one part of the body to another- while also maintaining healthy blood pressures. Calcium improve muscles contractions and relaxation.

  • Zinc is a boosting healing factor, it improve metabolism, immune system, wound healing, resistance against diseases and aids in cell division.

    Low zinc levels impair the immune system.

    Beans, nuts and whole grains provide major quantities of zinc.

  • It is used in hemoglobin formation, responsible to create red blood cells which transport oxygen from your lungs to your body's tissues.

    Iron deficiency can lead to cellular hypoxia (decreased oxygen) and cell death.

    Green leafy vegetables, pulses, dried fruit, dark green vegetables ( watercress, broccoli, spring greens etc.), wholemeal bread, fortified cereals (with added iron) and chia seeds are rich sources of iron.

  • Magnesium acts as a cofactor in several enzymatic reactions and is required for the synthesis of deoxyribonucleic acid (DNA) and an antioxidant, glutathione.

    Green leafy vegetables, legumes, nuts, seeds and whole grains replenish dietary magnesium.

  • Potassium plays a crucial role in maintaining fluid balance, muscle contraction and nerve impulse conduction. It supports brain health and reduces the risk of stroke.

    Low potassium causes irregular heartbeats, edema (swelling), brain damage, etc.

    Bananas, sweet potatoes, avocados, beets and dates are rich sources of potassium.

  • Sodium helps in muscle contraction, conducts nerve impulses and controls the fluid balance in the body.

    The primary source of dietary sodium is table salt. However, salt should be taken in moderation.

  • Chloride in association with sodium maintains the normal fluid balance in the body. It is used in the formation of hydrochloric acid (stomach acid) for digestion and to sustain electrical neutrality in the body.

    Table salt, tomatoes, celery and lettuce are rich sources of chloride.

  • Phosphorus helps build and repair bones and teeth, helps nerves function and makes muscles contraction.

    Phosphorus deficiency leads to bone diseases and growth restriction in children.

    Beans, nuts and seeds are rich sources of phosphorus.

  • Manganese plays an important role in protein, carbohydrate, cell division and cholesterol breakdown. Along with vitamin K, it helps in blood clotting.

    Whole grains, nuts, soybeans and rice are rich in manganese.

  • Sulfur has antibacterial properties and helps fight acne-causing bacteria in the skin. It also repairs DNA damage.

    Legumes, especially soybeans, black beans and kidney beans are rich sources of sulfur.

  • Is used to produce thyroid hormones. It is necessary for the body’s metabolism and physical and mental development.

    Iodine deficiency leads to impaired growth in children and metabolic disorders such as goiter and mental problems and affects menstrual health and pregnancy-related issues.

    Iodized table salt is the main source and is easily available.

  • Copper helps in energy production and facilitates iron uptake from the gut.

    Chocolate and wheat bran cereals are rich sources.

  • Selenium helps prevent oxidative damage to the cells. It is also very important for the metabolism of the thyroid hormone.

    Brazil nuts are good sources of selenium.

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Be supplement wary

They can be antagonist to another meaning, minerals work in antagonist pairs and can be detrimental to another. Ex: calcium supplement can reduce magnesium / zinc can reduce copper

Only use mineral supplement if you discussed with your doctor or have a specific deficiency.

Nature’ synergism.

In nature, those macronutrients are served alongside their synergetic partners or working pairs: There are very low chances of by toxicity of vitamins and minerals eating a lot of fruits and vegetables , however this phenomenon can happen with supplements.

Vary your diet to prevent deficiencies: Eating fresh, high-quality fruits, vegetables should provide all macronutrients and micronutrients your body needs to thrive.

 

ANTIOXIDANTS


Antioxidants are compounds produced in your body and found in foods. They help defend cells from damage caused by potentially harmful molecules known as free radicals; When free radicals accumulate, they may cause a state known as oxidative stress. This may damage your DNA and other important structures in your cells. Chronic oxidative stress can increase your risk of chronic diseases such as heart disease, type 2 diabetes and cancer.

Fortunately, eating a diet rich in antioxidants can help increase your blood antioxidant levels to fight oxidative stress and reduce the risk of these diseases. Your body uses antioxidants to balance free radicals. This keeps them from causing damage to other cells while antioxidants can also protect and reverse some of the damage.

Scientists use several tests to measure the antioxidant content of foods.One of the best tests is the FRAP (ferric reducing ability of plasma) analysis. It measures the antioxidant content of foods by how well they can neutralize a specific free radical: The higher the FRAP value, the more antioxidants the food contains.

Antioxidant nutrients include vitamins A, C, E, selenium, and carotenoids, such as beta-carotene, lutein, lycopene, and zeaxanthin. Many foods, particularly fruits and vegetables, contain these vitamins and have antioxidant properties.

Dark Chocolate ( cacao also less inflammation and reduced risk factors for heart disease), pecans, blueberries, strawberries, artichokes, goji Berries, raspberries, kale are al rich in antioxidants and nutrients.

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