Each individual must meet nutritional requirements to offset expenses and losses related to the functioning of his body. These requirements depend on age, sex, weight, physical activity of each ...
A healthy, balanced diet enables us to meet our needs by providing:
- Macronutrients: that is to say, carbohydrates, lipids and proteins (according to their proportion, the dried fruit has a certain energy value expressed either in calories or in Kj)
- Micronutrients: vitamins and minerals commonly called.
The nutritional charts show the average composition of essential nutrients contained in the main nuts: Components Energy, Fibre, Minerals and Vitamins.
Detailed explanations of the benefits of each nutrient:
All foods are made of a certain proportion of carbohydrates, lipids and proteins (proteins). They provide energy to our body.
Carbohydrates
- Source of energy (1g carbohydrate = 4 kcal)
- Preferably used by brain cells and red blood cells (the brain consumes the equivalent of 5g of sugar per hour)
Lipids:
- Source of energy (1g fat = 9 kcal)
- Constituents of cell membranes and sex hormones
- Essential components of the brain and nervous system
- Intake of essential fatty acids
Proteins:
- Source of energy (1g protein = 4 kcal)
- Agents of growth, maintenance and renewal of cells
- Constituents of hormones
- Essential for immune system: antibodies
In addition, minerals and vitamins are substances essential for the proper functioning and growth of the organism. It is therefore important to eat regularly.
Iron:
- Involved in the transport of oxygen to tissues and carbon dioxide to the outside
Magnesium:
- Participates in numerous enzymatic reactions
- Necessary for bone metabolism and muscle contraction
Phosphorus:
- Forming the skeleton and teeth
Calcium:
- Forming the skeleton and teeth
- Essential for strong bones
Vitamin A:
- Used in the mechanism of vision
- Allows the upkeep of the skin and mucous membranes
Vitamin B1
- Allows the use of carbohydrates
- Allows the proper functioning of the nervous system
Vitamin B2
- Allows the use of carbohydrates, lipids and proteins
Vitamin B9
- Used in the process of cell multiplication
- Allows the proper functioning of the nervous system
Vitamin E:
- Helps prevent oxidation of components of lipid-rich cells
The fibers are non-degradable carbohydrate components during digestion, but which have important functional roles:
- Waste disposal and bacterial bodies
- Regulation of intestinal transit
- Modified flora
- Modified the absorption of carbohydrates.
The allegations, "high" and "Source":
To be aware that to mention a vitamin or mineral on the label of a product requires that it covers at least 15% RDA * (recommended daily intake) per 100g of product.
Then, depending on the percentage using one or other of the terms "rich" or "source".
A good "source of ..." covers at least 15% RDA of a certain vitamin or a mineral.
Ex: figs are a source of calcium for 100g figs cover 20% RDA of calcium.
A product "rich in ..." should cover at least 30% RDA of a certain vitamin or a mineral.
Ex: almonds are rich in magnesium as 100g almonds covering 83% RDA of magnesium.
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