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Basic nutrients

Typically, nutrients are divided into five classes: carbohydrates, proteins, fats (including oils), vitamins and minerals.  All are extremely important for health, and implicitly, the vitality of our body, although we need them in different proportions (from 250 grams of carbohydrates per day, to less than 2 micrograms of vitamin B12 ).


Women need 45 grams of protein per day (or even more in pregnant women, lactating or very active), and men about 55 grams (or more if very active).
Vegetarians can get protein thru:
# Cereals – wheat, barley, corn buckwheat, oats, rye, rice;
# Nuts – hazelnuts, pistachios, almonds, peanuts, nuts;
# Seeds – sesame, pumpkin, sunflower;
# Soybeans and soy products – tofu, tempeh, vegetarian burgers, soy milk;
# Dairy products – milk, cheese, yogurt.


Is our main source of energy, most of them coming from plant sources.

Fats and oils

Excess fat is seriously damage the health, but in moderate amounts help tissue repair, hormone production and the assimilation of vitamins.


Can not be synthesized by the body. Therefore should be obtained from other sources.
# Vitamin A is obtained from vegetables, yellow, orange and red (carrots, tomatoes), green leafy vegetables and fruit (apricots, peaches);
# The B vitamins, except vitamin B12, can be obtained from whole grains, nuts, seeds, green vegetables. Consumption of milk and eggs provide daily requirement of vitamin B12. Strict vegetarians can get vitamin B12 from soy and soy products (soy milk, vegetarian burgers) and cereal
# Vitamin D is found in plants but is produced by the body through exposure to light and sun. And sources of vitamin D are: margarine, milk, cheese, butter. Aids absorption of calcium in the body;
# Vitamin C is obtained by eating fresh fruits, potatoes and green leafy vegetables. Aids iron absorption in the body;
# Vitamin E is found in whole grains, vegetable oil and eggs;
# Vitamin K can be obtained from cereals and vegetables.

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