Proteins: building blocks of muscles, heart, blood, brain, organs. Lipids (or fat) energy reserve for sustained muscle activity and the fight against the cold; but also protection and formation of brain cells.
Comprise plural kinds of fatty acids, to equilibrate for better cardiovascular protection. Do not abuse butter and fatty cheeses, meats and fatty meats, fries, pastries … Cholesterol: partly manufactured by the body and partly provided by foods (brains, butter, organ meats).
Essential to the life of cells and synthesis of hormones, but its excess in the blood is a cardiovascular risk factor. Carbohydrates: rapidly available source of energy for muscle effort and brain activity. Two types of carbohydrates: “fast” to sweet taste which we must not abuse, and “slow” (starch) to be rehabilitated.
Calcium: constituent of bone, growth, strength and maintenance of the skeleton. Importance of contributions from childhood to ensure bone health for life (including prevention of osteoporosis). Iron: anti-anemic, forming red blood cells. . A monitor in adolescent girls, pregnant women, the elderly .
Magnesium: regulation of the nervous and muscular balance, heart rhythm Sodium: Sets the distribution of water in the body and blood volume; plays a crucial role in muscle contraction, including the heart. Must sometimes be limited, on prescription, under certain hypertension, heart or kidney disease.
Vitamin A: preserving sight, growth, antioxidant. Is in the form of carotene in colorful fruits and vegetables.
Vitamins B: Bl and B6: protection of the nervous system, B2: growth, B9 and B12: anti-anemic. All help in the proper assimilation of nutrients.
Vitamin C: iron absorption, growth, resistance to infection, antioxidant. Vitamin D: In part manufactured by the body under the effect of the sun, partly provided by animal products .
Vitamin E: antioxidant, action against tissue aging. Fibres: anti-constipation: mainly from grain products and vegetables; anti-cholesterol: mainly from fruits. Water: cell hydration, nutrient transport, waste disposal.