1. Carbohydrates:
- Obtained from plant sources like grains, fruits, and vegetables.
- Provide the body with its primary energy source.
2. Proteins:
- Present in both plants (e.g., legumes, nuts, seeds) and animals (meat, dairy, eggs).
- Essential for building and repairing tissues, enzymes, and hormones.
3. Fats:
- Found in nuts, seeds, vegetable oils, and animal sources like meat and fish.
- Provide energy, support cell growth, and help in absorption of vitamins.
4. Vitamins:
- Important for various bodily processes and overall health.
- Plants offer vitamins A, C, and K, while animals provide vitamins B12 and D.
5. Minerals:
- Essential for numerous functions, including bone health, muscle function, and fluid balance.
- Examples of minerals from plants include calcium (in leafy greens) and iron (in lentils), while animal sources provide iron (in red meat) and zinc (in oysters).
6. Fiber:
- Found in plant-based foods (fruits, vegetables, whole grains).
- Aids in digestion, promotes gut health, and helps manage cholesterol levels.
7. Phytochemicals:
- Plant-derived compounds with potential antioxidant, anti-inflammatory, and disease-preventing properties.
- Examples include carotenoids (in carrots), flavonoids (in green tea), and anthocyanins (in berries).
8. Omega-3 Fatty Acids:
- Found in certain plant sources (e.g., chia seeds, walnuts) and oily fish (e.g., salmon, tuna).
- Important for brain development, heart health, and lowering inflammation.
Consuming a balanced diet that incorporates both plants and animals can help ensure we obtain a wide range of these essential nutrients for optimal health and well-being.