In the food we eat every day, there are nutrients. These nutrients are essential to the construction and operation of our body. They have a direct impact on our energy level, our shape and our health. There are many nutrients out there : proteins, lipids also called fats, carbohydrates or sugars, vitamins, minerals and trace elements. Here are some of them :

NutrientRoleFood
ProteinsCell construction and regenerationMeat, Fish, Eggs, Dairy products, Dried beans, Cereals, Carbohydrates
Vitamine AVision, Immune systemCarrots, Eggs, Cabbage, Milk, Cheese
Vitamine B12BrainDairy products, Fish, Meat
Vitamine CAntioxidant, Help absorbing ironCitrus fruits, Cabbage, Kiwi
Vitamine DSkeleton, nervous system and immune system reinforcementOily fish (salmon, mackerel, herring, sardine in oil), Butter
Vitamine EAntioxidantOlive oil, Rapeseed oil, Hazelnut, Almond, Peanuts, Avocado
Omega 3Ggrowth and good working of the bodyRapeseed oil, Walnut oil, hemp oil, Oily fish (salmon, mackerel, herring, sardine in oil, Tuna)
MagnesiumAnti-anxiety, Anti-tirednessAlmond, Dark chocolate/Cocoa, Marrow seeds, Winkle
CalciumSolidity of the bonesOleaginous seeds (walnut, hazelnut, almond), Green vegetables, Sardine, Soya/Fermented
tofu

Carbohydrate and leguminous

  • Bread
  • Pasta
  • Rice
  • Potatoes
  • Bulgur
  • Wheat
  • Semolina
  • Lentil
  • Quinoa
  • Polenta
  • Sunchoke
  • Chickpea
  • Corn
  • Pea
  • Fava Bean
  • Red and White Bean

Green Vegetables

  • Artichoke
  • Asparagus
  • Broccoli
  • Caper
  • Celery
  • Cabbage
  • Sauerkraut
  • Palm heart
  • Endive
  • Spinach
  • Leek
  • Bamboo shoots
  • Salad