Nutrition Data For Essential Nutrients And Facts About Vitamins, Antioxidant Foods, Good Carbohydrates, And Protein Rich Foods
Nutrition data for the vital nutrients that our body needs to perform in optimal health are divided into two groups:
- Non-essential nutrients - the body can produce these itself without necessary supplementation through food.
- Essential nutrients - are required for optimal body functioning and can't be synthesized by the body itself, or can't be produced at sufficient levels important for good health. Essential nutrients need to be obtained through diet.
The nutrition data categories of essential nutrients include vitamins, dietary minerals, carbohydrates, essential amino acids (proteins), essential fatty acids (fats), and water.
- Nutrition data defines vital nutrients that we need to consume more as macronutrients, such as protein, fat, and carbohydrates. Fat and carbohydrates are stored in the body, while protein is not (7).
- Important nutrients that we need less of are called micronutrients, and these include vitamins and minerals.
Foods containing certain vitamins and minerals are often called antioxidant foods, as their components inhibit some oxidation of other molecules through chemical reactions, which can lead to the production of free radicals. Consuming plenty of antioxidant foods can help suppress or destroy these free radicals, which are capable of damaging and killing cells (13).
Find out more interesting nutrition data facts about proteins, carbohydrates, fats, vitamins, and minerals below.
Are you looking for healthy foods that boost the most essential nutrients?
You can go straight to our Food Nutrition Chart and compare the nutrition data in animal and plant foods.
Protein Facts and Protein Rich Foods
Protein consists of chains of 20 amino acids, of which 9 essential amino acids need to be supplemented by protein rich food: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Protein builds cells, hair and nails in the body and builds and repairs tissue. It is also a building block for bones, muscles, cartilage, skin, and blood.
Food nutrition facts often state animal foods as the primary high protein food source, and it is a common misperception that vegetarian and vegan diets may lead to protein deficiency.
This is not the case, it's rather the opposite: Americans who consume meat and dairy products tend to consume far too much protein in their diet, sometimes between 3 - 5 times more than the daily recommended protein intake. As opposed to other nutrients, protein cannot be stored in the body and an excess supply needs to be excreted through the intestines. This can lead to a work overload for the kidneys, which will excrete the protein via the urine. This elimination process utilizes calcium from the bones, and the resulting paradox is that people consuming high protein diets have been found to suffer more from calcium deficiency diseases such as osteoporosis, than people consuming less protein-rich diets (14). Studies have shown that osteoporosis occurences are more frequent in the US, Europe, and among Inuit tribes - all of which consume diets high in animal protein.
Read more about healthy protein intake here.
According to World Health Organization recommendations, adult humans need only between 15-20 grams of protein per day. The USDA recommends around 40 grams a day. Even a well-balanced vegan diet that omits all animal foods provides usually up to 70 grams of protein per day, so more than enough protein rich foods for any recommended daily value!
There are no known cases of protein deficiency in any specific diet.
Everyone eating an eight-ounce steak typically served in restaurants is getting more protein than their bodies need. Plus they're getting a hefty amount of artery-clogging saturated fat as well (7).
All plant foods contain proteins, and contrary to common misinformation, these proteins are "complete", which means they have all the essential amino acids - building blocks of proteins that the body uses for crucial daily functions. Nutrition data shows that vegetarian protein is as complete and sufficient for human health as animal protein, as long as a varied, balanced diet is consumed. On the contrary, non-animal or vegan protein offers additional protection from disease, as it does not contain hormones, saturated fat, or cholesterol.
Find more nutrition data for foods high in protein here.
Good Carbohydrates Are The Best Energy Source
Carbohydrates are vital nutrients that are important for building and fueling your brain, nervous system, and all other organs and cells with energy.
Carbs have been given an unfair bad reputation by the various low carb high protein diets, which puplish one-sided nutrition data and accuse carbohydrates of inducing weight gain. Nothing could be further from the truth: not only are complex carbohydrates essential for your heath, but these so-called good carbohydrates will also help with your weight loss goals - in a healthy and long-term sustainable way!
Click here to find out more nutrition data about carbohydrates and why they are so important for your health. Learn how the glycemic index identifies the "good" and "bad" carbs, and what carbohydrate rich foods you should eat for optimal health and sustainable weight loss.
Find good carbohydrate rich foods here.
New Nutrition Data About Omega 3 Fatty Acids
The essential fatty acids - alpha-linolenic acid (omega 3) and linoleic acid (omega 6) are two poly-unsaturated fats.
Note that olive oil is mono-unsaturated and contains no omega 3 fatty acid. Good plant sources of omega 3 are walnuts and ground flax seeds.
Omega 3 fatty acids assist with cell membrane health and reduce symptoms of hypertension, depression, and certain other pains. Omega 6 fatty acids help with skin health, cholesterol lowering, and blood clotting.
Some nutrition data sources have shown that omega 3 fatty acids are improving heart health protection and have cholesterol lowering abilities, as researchers found 20 years ago after investigating why a group of Inuit had low heart disease rates, despite of their high fat diet based on fish (6).
However, newer studies have not found a direct correlation between omega 3 fatty acid consumption and increased heart health:
The benefit of omega 3 fatty acids for coronary health is overstated and a recent study found no evidence that omega 3 rich foods provide better protection from heart disease or stroke (9).
Beware that omega 6 and omega 3 compete for their use in the body, and therefore an excessive intake of omega 6 can actually increase the risk of heart disease and stroke (10). The typical American diet is high in omega 6 but low in omega 3, which can be balanced by eating a lower fat diet that is also low in processed foods (10). A major part of omega 6 consumption can come from poly-saturated vegetable oils, which are not recommended for a healthy diet.
Only small amounts of essential fatty acids are needed on a daily basis. No more than 15% of daily calorie intake should come from fat, which roughly translates into 1/2 teaspoon.
See the food nutrition chart for good food sources of omega 3.
Facts About Vitamins And Antioxidant Foods
There are 13 essential vitamins for energy and as antioxidant food sources to fight free radicals that are harmful to your health.
The essential vitamins are ascorbic acid (vitamin C), vitamin A, vitamin D, vitamin E, vitamin K, and the vitamin B family (thiamine, riboflavin, niacin, vitamin B6, pantothenic acid, folic acid, biotin, and vitamin B12).
Out of these 13 essential vitamins, 11 are made in plants.
Vitamin D and B12 are not produced by plants and are usually found in animal foods. However, the best form of vitamin D can actually be obtained from a short daily exposure to sunlight. A plant source for vitamin D are sun-exposed mushrooms and other sources are fortified foods and supplements.
Vegans can avoid vitamin B12 deficiency by adding a daily supplement.
Vitamins protect against heart disease, stroke, cancer, osteoporosis, infectious diseases, and many other diseases.
Other facts about vitamins are that these important antioxidant powerhouses boost the immune system more potently than any other nutrients.
The powerful natural chemical components in plants are called phytochemicals or phytonutrients.
The main phytochemicals and antioxidant fighters are vitamins C, E, and beta-carotene - all of which are only present in plant foods. These include terpenes, carotenoids, limonoids, and phytosterols. While phytochemicals are not considered essential, nutrition data increasingly links them to protection against cancer and heart disease (1).
See the vitamins minerals chart for further facts about vitamins and good food sources.
The Importance Of Minerals In Food
The essential dietary minerals in food that are needed in higher amounts include calcium, phosphorus, magnesium, and iron. Trace minerals needed in smaller amounts are zinc, copper, manganese, iodine, selenium, molybdenum, and chromium. In addition to minerals we also have a few important electrolytes: sodium, potassium, and chloride (8).
Other minerals in food often used in dietary supplements in low concentrations, but with unproven nutrition data efficacy for bodily health, include sulfur, cobalt, nickel, fluorine, vanadium, and boron (8).
Essential minerals are critical for proper body functioning, as they support the biochemical reactions of the metabolism along with other nutrients. Most minerals aid in body metabolism, water balance, and bone health.
Minerals come primarily from plant foods.
Find out more about minerals in food with the vitamins minerals chart below.
What is the ANDI Score?
ANDI stands for Aggregate Nutrient Density Index, and is basically a nutrition rating system that determines the nutritional benefit of foods by looking at their nutrient density per calorie.
This nutrition data system was formulated by Dr. Joel Fuhrman in the late '90s and indicates which foods give you the "best bang for the buck", or in other words, the most nutrients in the least amount of calories.
The system favors low-calorie foods and shuns those higher in fat, which is very useful for cultures consuming an abundance of high fat foods with empty calories and few nutrients, such as is common in the USA.
ANDI is not a diet system, but rather a healthy nutrition data guideline that gives you an idea what foods should make a regular appearance on your dinner plate, and ideally replace the high fat or high protein calories to sustain better overall health.
Find out more about the ANDI score nutrition data guideline and what foods score the highest.
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Food Nutrition Chart
Protein - Nutrition Data |
|||
| Vital Nutrient | Purpose | Animal Sources | Plant Sources |
|---|---|---|---|
| Protein | Protein builds cells, hair and nails in the body, and builds/ repairs tissue. It is also a building block for bones, muscles, cartilage, skin, and blood. |
Fish, chicken, beef, pork, eggs, milk, cheese | Seitan, tofu, tempeh, soybeans, lentils, beans, peas, peanut butter, almonds, brazil nuts, cashews, hazelnuts, whole wheat, spinach, broccoli, soy milk, bagel, quinoa, barley, buckwheat, millet, brown rice, artichokes, beets, cabbage, cauliflower, kale, mushrooms |
| Vital Nutrient | Purpose | Animal Sources | Plant Sources |
| Carbohydrates | Main energy source for the body, particularly brain and central nervous system. Vital for creation of organs and nerve cells. Complex carbohydrates release their energy more slow and gradual. Simple carbohydrates release their energy fast in short boosts. |
Dairy Products (contain lactose sugar) |
Complex carbohydrates: Simple carbohydrates: |
| Fiber | Belongs to carbohydrates and is vital to keep digestive tract working and to speed metabolism. Fiber is not digested and passes through the intestine where it helps to eliminate toxic waste. | NONE | Dried legumes like beans, lentils, peas are the best sources. Dried fruits and the skins and seed of fresh fruits. Whole grains, brown rice, whole wheat, bran, peas, berries, dark leafy greens, nuts, seeds (especially flax seeds), acorn squash, Brussel's sprouts |
| Vital Nutrient | Purpose | Animal Sources | Plant Sources |
Omega 3 Fatty Acid Poly-unsaturated |
Heart protection and brain health. Prevention of atherosclerosis, reduced incidence of heart disease and stroke, and relief from symptoms linked to ulcerative colitis, menstrual pain, and joint pain. | Fatty fish like mackerel, salmon, tuna, sardines, and herring | Flax oil, ground flax seeds, canola oil, soybean oil, walnuts, ground hemp seeds, pumpkin seeds, soy beans, mungo beans, kidney beans, leafy green vegetables, broccoli, fortified foods, supplements. |
Omega 6 Fatty Acid Poly-unsaturated |
Helps with disorders like abnormalities in the liver and kidney, changes in the blood, reduced growth rates, decreased immune function, depression, and skin changes, including dryness and scaliness. | Fatty fish like mackerel, salmon, tuna, sardines, and herring | Vegetable oils like corn, safflower, soy bean, cottonseed, sesame, sunflower, and hemp oils. Leafy vegetables, seeds, nuts, grains. |
Fat overall - |
These are essential fats that the body does not create itself. Fat is an important calorie source and stores essential fat-soluble vitamins like A and D. |
Fatty fish like salmon, tuna, mackerel, sardine, herring | Mono-unsaturated fat: Poly-unsaturated fat: |
| Fat overall - Saturated | Non-essential fat for humans, as our body creates enough itself. Too much saturated fat is deposited in the arteries and can lead to increased heart disease, stroke, and cancer risk. It also increases body fat. |
All animal products including meat, fish, milk, cheese, eggs have saturated fats |
Coconut, coconut oil, palm oil, palm kernel oil, margarine from corn oil, soybean oil, and cocoa butter |
| Cholesterol | Non-essential as it is produced by the human liver itself. |
All animals have livers, so all animal products provide cholesterol. This includes meat, milk, eggs, and fish. |
NONE |
| Vital Nutrient | Purpose | Animal Sources | Plant Sources |
| Vitamin A | Keeps skin smooth and eyes, intestines healthy. Also prevents certain cancers. | Meat and fish liver, egg yolk, milk | Dark orange and green vegetables like carrots, sweet potatoes, kale, turnip greens, broccoli, peppers, pumpkin, squash, peaches, cantaloupe melon, apricots, papayas, mangos, peas |
| Beta-carotene | This antioxidant phytochemical creates vitamin A in the body. It is associated with prevention of cancer, heart disease, asthma, depression, infertility, arthritis and boosts the immune system. | NONE | Dark green and orange-yellow vegetables, such as carrots, sweet potatoes, pumpkin, squash, spinach, broccoli, romaine lettuce, apricots, collard greens, and green peppers. |
| Vitamin B1 (thiamin) | Helps the body with carbohydrate and protein processing for energy and with nerve and muscle enzymes | Tuna | Sunflower seeds, Wwhole grains, bread, cereals, potatoes, kidney beans, black beans, green peas, navy beans, split peas, corn, lentils, pinto beans, lima beans, asparagus, romaine lettuce, spinach, mushrooms, tomatoes, eggplants, Brussels' sprouts |
| Vitamin B2 (riboflavin) | Helps with metabolism and energy use in the body. Helps with red blood cell production | liver, yogurt, milk, beef | Bread, fortified cereals, spinach, soybenas, tempeh, mushrooms |
| Vitamin B3 (niacin) | Helps with digestion and energy conversation. Controls cholesterol and fat processing | meat, fish, poultry | whole grains, fortified cereals, mushrooms, asparagus |
| Vitamin B5 (pantothenic acid) | helps with fat metabolism | chicken, beef, liver, yogurt | potatoes, tomatoes, oats, cereals, mushrooms, cauliflower, sunflower seeds, corn, broccoli, squash |
| Vitamin B6 | Aids the nervous system and assists with sugar and protein metabolism | meat, fish, poultry | fortified cereals, fortified soy products, bell peppers, turnip greens, spinach, banana |
| Vitamin B7 (biotin) | Helps with fat, protein, and glycogen energy use | organ meats, beef, chicken, fish, | green peas, broccoli, cabbage, cauliflower, sweet potatoes, spinach, kale, mustard greens, chards, collards, bananas, avocados, strawberries, raspberries, watermelon, grapefruit, oats, soybeans, wheatgerm, lentils, split peas, bran, brown rice, almonds, pecans, peanuts, walnuts, Brewer's yeast |
| Vitamins Bs | This complex of eight different vitamins helps our bodies use energy from food. It boosts metabolic function, immune system, and nervous system. | Pork, poultry, eggs, fish, kidney, liver, tuna | Bananas, potatoes, lentils, whole grains like brown rice, whole wheat, oatmeal, soybeans, peanuts, peas, walnuts, chili peppers, green vegetables, and brewer's yeast. The exception is B12 vitamin, which does not naturally occur in plant foods. |
Vitamin B9 (folic acid) |
Helps to make blood and red blood cells. Prevents anemia and helps with nerve and bone maintenance. Also called folate or folacin. |
Eggs, liver, cheese, milk | Spinach, asparagus, turnip greens, collard greens, broccoli, Brussels sprouts, romaine lettuce, bok choy, whole grains, peas, lentils, beans, brewer's yeast, melon, banana, grapefruit, strawberry, beets, corn, sunflower seeds, fortified cereals |
| Vitamin B12 | Protects the nervous system, forms red blood cells, and keeps the digestive system healthy. The nutrition data for recommended daily intake is usually too low, so please check indepent B12 sources for the right intake amount | Meat, fish, milk, eggs, cheese | None - needs to be supplemented with fortified foods. Example: fortified nutritional yeast, soy milk, rice milk, hemp milk, cereals, vegetable protein, B12 vitamin tablets. |
| Vitamin C | Forms collagen to hold tissue together and heals wounds, cuts, burns. Helps blood clotting; helps prevent certain cancers; contributes to brain functions. Essential as not stored in the body and therefore needed daily. |
NONE | Fruits like papaya, strawberries, orange, cantaloupe melon, kiwi, lemon, grapefruit, guava, Vegetables like peppers, chilis, broccoli, Brussels sprouts, cauliflower, kale, spinach, tomatoes |
| Vitamin D | For forming and strengthening bones. Nutrition data proves that the best vitamin D is produced by the body itself when the skin is exposed to the sun without sun screen for about 10-15 min a day. Apply sun screen after this time if you stay longer in the sun. |
Fatty fish, fish oil, eggs |
Sundried button and shitake mushrooms; fortified soymilk, orange juice, and cereals. |
| Vitamin E | Phytochemical and antioxidant; protects cells from damage. | NONE | Vegetable oils, green leafy vegetables, avocados, wheat germ, whole grains, almonds, sunflower seeds, hazelnuts, peanuts, pine nuts, olives, spinach, broccoli, papaya |
| Vitamin K | Essential for proper blood clotting, maintenance of blood vessels, and proper bone development. | Fish oil, liver, milk | Dark leafy greens like kale, spinach, collard greens, mustard greens, and chards; alfalfa, sea kelp, Brussels sprouts, parsley, asparagus, broccoli, onions, lettuce, endive, okra, red cabbage, avocados, kiwi, lentils, kidney beans, cucumbers, leeks, celery, artichokes, peas, plums, dried basil, coriander |
| Vital Nutrient | Purpose | Animal Sources | Plant Sources |
| Boron | Aids with healthy bones, muscle growth, and calcium metabolism | NONE | apples, pears, carrots, grapes, dark leafy green vegetables, raw nuts, whole grains |
| Calcium | Builds strong bones and teeth. | Meat, milk products | Leafy greens like kale, mustard greens, collard greens, spinach, broccoli, tofu, soy foods, white beans, navy beans, soy beans, instant oats, cabbage, bok choy, turnip greens, okra, almonds, fortified foods like rice milk, soy milk, etc. |
| Chromium | Stimulates insulin activity for glucose metabolism | liver, oysters, egg yolk | romaine lettuce, onions, tomatoes, potatoes, whole wheat bread, whole grains, bran cereals, Brewer's yeast, molasses |
| Copper | Formation of red blood cells along with iron, building bones | liver, fish | green vegetables, prunes, peas, beans, lentils, soybeans, potatoes, sweet potatoes, turnip greens, mushrooms, walnuts, peanuts, cashews, Brazil nuts, pumpkin seeds, sunflower seeds, sesame seeds, whole wheat breads, whole grain cereals, barley, tempeh |
| Fluoride | Keeps teeth and bones heathy | NONE | fluoride added to drinking water - but this is controversial. The best remedy against tooth decay appears to be toothpaste with fluoride |
| Germanium | Aids the immune system and helps fighting pain | milk | broccoli, celery, garlic, shitake mushrooms, onions, rhubarb, sauerkraut, tomato juice |
| Iodine | Important for thyroid gland health along with two hormones | seafood | sea vegetables, kelp, seaweed, iodized salt |
| Iron | Mineral that builds red blood cells; carries oxygen through the body. | Eggs, beef, pork, chicken, turkey, clams, oysters and to a lesser degree in milk and cheese | Soy beans, lima beans, black beans, lentils, pinto beans, chickpeas, kidney beans, peas, quinoa, tofu, tempeh, bran, bulgur, dried fruits, raisins, swiss chard, turnip greens, spinach, Brussels sprouts, bok choy, avocado, asparagus, brown rice, potato, beet greens, cashews, almonds, vegetable protein - best absorbed in combination with vitamin C rich food. |
| Magnesium | Builds bones; relaxes nerves and muscles | fish | swiss chard, spinach, pumpkin seeds, soybeans, sunflower seeds, sesame seeds, black beans, navy beans |
| Manganese | Aids in bone strength; assists with fat metabolism; maintains blood sugar level; protects cells and nerves | NONE | mustard greens, kale, chard, collards, romaine, pineapple, raspberries, brown rice, garbanzo beans, spinach, rye, oats, spelt, soybeans, tempeh, dried cloves, maple syrup |
| Molybdenum | Nutrition data for this show dissolving of sulfite toxins and assistance with cell function | organ meats, dairy products | beans, peas, lentils, kale, chards, collards, cereals, whole grains, brown rice, yeast |
| Phosphorus | Component of bones and teeth; production of collagen for bones, joints, skin, etc; regulate calcium absorption | fish, seafood, meat, dairy products | chickpeas, lentils, soybeans, wheat bran, wheat germ, garlic, buckwheat, millets, oats, brown rice, wild rice, rye, whole wheat, all nuts, pumpkin seeds, sunflower seeds, sesame seeds, kelp, yeast |
| Potassium | Provides electrolytes for heathy cells, muscles and nerves; controls glycogen processing; controls blood pressure | fish, pork | Swiss chard, mushrooms, dried herbs, paprika and dried chili, cocoa powder, dried fruits (prunes, apricots, raisins, currants), yum, white beans, lima beans, pinto beans, soybeans, kidney beans, navy beans, black beans, split peas, lentils, winter squash, avocados, spinach, papaya, pistachios, Beech nuts, chestnuts, almonds, hazelnuts, cashews, coconuts, walnuts, pine nuts, pumpkin seeds, sunflower seeds, flax seeds, dates |
| Selenium | Acts as antioxidant and keeps cell membranes healthy; aids the pancreas and thyroid gland | meat, poultry, fish, liver | mushrooms, Brazil nuts, walnuts, dark green leafy vegetables, whole grains, onions, Brewer's yeats, wheatgerm, garlic, whole wheat pasta, brown rice |
| Silicon | Nutrition data shows that silicon helps with collagen formation for bones and tissues | NONE | alfalfa sprouts, beets, brown rice, bell peppers, soybeans, leafy dark green vegetables, whole grains |
| Sodium (Chloride) - natural | Keeps the pressure balance between the inside and outside of our cells. Beware of too much, as sodium naturally occurs in most foods. | Butter, cheese | Barley, beets, celery, kelp, sea salt |
| Sodium - added | Too much sodium can lead to high blood pressure, which increases the risk of stroke and heart attack. | All processed meats and dairy foods; refined table salt | Corn, bagels, muffin, mixed nuts, pickles, sauerkraut, tomato juice, soy sauce |
| Sulphur | Aids with cell and skin health; assists with collagen production; detoxifies; has anti-aging properties | meat, dairy products, eggs, fish | bran, cauliflower, nuts, onions, broccoli, wheatgerm, cucumbers, turnips, corn, beans, cabbage, kale, lettuce, Brussels' sprouts, kelp, seaweed |
| Vanadium | Needed for cellular metabolism, bones, and teeth; controls cholesterol | meat, fish | dill, olives, radishes, snap beans, whole grains, vegetable oils |
| Zinc | Nutrition data found that zinc aids zellular metabolism; boosts immune function. | Seafood, fish, meat, milk, cheese | Fortified cereals, oatmeal, peanuts, pumpkin seeds, cashews, raisin bran, chickpeas, almonds, baked beans, peas, kidney beans, yeast, brown rice, whole wheat bread, dried figs, brazil nuts, potatoes, orange |
| Vital Nutrient | Purpose | Animal Sources | Plant Sources |
| High Antioxidant Foods | Antioxidants prevent some unwanted oxidation of components and thus the creation of free radicals, which can damage or kill cells. | NONE | Blueberry, cranberry, blackberry, prune, raspberry, strawberry, plum, apple, pecan nut, grapes, orange, kale, pepper, red cabbage, broccoli, tomatoes, garlic, spinach, Brussels sprouts, ginger, lemon, red beets, carrots, red beans, kidney beans, soy beans, pinto beans, black beans, walnuts, hazelnuts, roasted peanuts, whole grains, green tea, white tea |
Find out more about how nutrition data and healthy eating guidelines can prevent the most common fatal diseases like heart disease, cancer, diabetes, obesity, etc.
Go back to top of Nutrition Data page or move on to our overview of Alkaline Food.
Sources
(1) Dr. McDougall on food nutrition data facts: http://w ww.drmcdougall.com/free_2e.html
(2) Food nutrition facts: Linscheer WG, Vergroesen AJ. Lipids. In: Modern Nutrition in Health and Disease. Shils ME, Olson JA, Shike M, eds. Lea and Febiger, Philadelphia, 1994.
(3) Nutrition data from Barnard N. Foods That Fight Pain. Harmony Books, New York, 1998.
(4) Omega 3 fatty acids and depression: new nutrition data. Harv Ment Health Lett 2003 Jun;19(12):7.
(5) Odeleye OE, Watson RR.Nutrition data and health implications of the omega 3 fatty acids. Am J Clin Nutr 1991;53:177-8.
(6) Healthy omega 3 fatty acids: http://www.healthcastle.com/omega3.shtml
(7) WebMD about nutrition data and protein rich foods: webmd.com/fitness-exercise/guide/benefits-protein
(8) About food nutrition facts and minerals in food: wikipedia.org/wiki/Dietary_mineral
(9) Kromhout D, Giltay EJ, Geleijnse JM. n-3 fatty acids and cardiovascular events after myocardial infarction. N Engl J Med. new nutrition data published ahead of print August 29, 2010: doi: 10.1056/NEJMoa1003603.
(10) About sources of omega 3 and fat nutrition data: http://www.webmd.com/diet/guide/good-fat-bad-fat-facts-about-omega-3
(11) About nutrition data on good carbohydrates: http://en.wikipedia.org/wiki/Carbohydrate
(12) About healthy nutrition in complex carbohydrates: http://www.eufic.org/article/en/page/BARCHIVE/expid/basics-carbohydrates/
(13) About vital nutrients in antioxidant foods: http://en.wikipedia.org/wiki/Antioxidant
(14) Nutrition data regarding protein and calcium interaction: http://www.news.cornell.edu/chronicle/96/11.14.96/osteoporosis.html