Macro-nutriments
| RDA* | Roles | Extra special need | ||
|---|---|---|---|---|
|
Proteins |
|
11-15% RDA
1g/kg |
・Cellular role :
-structure (bone, external tissus : hair, skin, nails… -functional (enzymes, neurotransmitters, hormones, antibodies…) -contractile (acting, myosin…) -Cells regeneration. ・Secondary energetic source |
-Growth -Pregnancy, breast feeding. -Activity +++ -injuries, pathologies… -Weight and muscle gain. |
|
Fats |
|
35-40% RDA |
・Energy ・Provide fats-soluble vitamins and essential fatty acids. ・Organoleptic |
|
|
|
AG saturés |
12 % |
Cholesterol raising |
|
|
|
AG mono-insaturés |
20 % |
Cardioprotective
↓ LDL |
|
|
|
Omega 3 |
1 % |
Anti-inflammatory
↑ HDL Skin, retina and nervous system. |
|
|
|
Omega 6 |
4 % |
Functional and structural stability of cellular membranes. Anti inflammatory Active the immune system ↓ LDL + hypocholesterolemiant |
|
|
|
DHA/EPA |
250mg |
Hypotriglyceridemic |
|
|
Carbohydrates
|
|
45-54% RDA |
Energy |
|
|
Fibers |
|
25-30g |
Prebiotics
Regulate digestion. |
|
Fats-soluble vitamins
| RDA* | Role | |
|---|---|---|
|
A |
800 µg |
Vision
Cell division Antioxydant |
|
D |
5 µg |
Calcium absorption and bone mineralization. |
|
E |
12 mg
|
Antioxydant
Immune system support Fertility |
|
K |
45 µg |
Blood coagulation
Bone metabolism |
Water-soluble vitamins
| RDA* | Role | |
|---|---|---|
|
B1 |
1,2 mg |
Carbohydrates metabolism |
|
B2 |
1,5 mg |
Enzymes cofactor : Carbohydrates, fats and proteins metabolism.
-Vision -Growth -Skin and mucosa care |
|
B3/PP |
14 mg |
Enzymes cofactor : Carbohydrates, fats and proteins metabolism. |
|
B5 |
5 mg |
Enzymes cofactor : Carbohydrates, fats and proteins metabolism. |
|
B6 |
1,8 mg |
-Coenzyme Mg-Zn
-Facilitate magnesium entrance in cells. -Proteins metabolism -immune function |
|
B8 |
50 µg |
-coenzyme -carboxydases-
-Proteins, fats, and carbohydrates metabolism. |
|
B9 |
330 µg |
-neurotransmitters and amino acids synthesis |
|
B12 |
2,4 µg |
-Integrity of the nervous system
-red blood cels |
|
C |
110 mg |
-Antioxydant
-immunity -oxyde-reduction reaction -hydroxylation reaction (collagen, cartilage, ligaments, blood vessels, bones…) |
Minerals
| RDA* | Role | |
|---|---|---|
|
Calcium |
900 mg |
-Bone stock
-Muscular and cardiac contraction -Blood coagulation -Cellular exchanges -Transmission of nerve impulses |
|
Magnesium |
420 mg |
-Regulate metabolisms
-myorelaxant -Intestinal motricity -↓stress |
|
Phosphorus |
750 mg |
-Acid-base balance
-Bone structure |
|
Iron |
9-16 mg |
-Haemoglobin and myoglobin synthesis
-Oxygen transport. |
|
Zinc |
10 mg |
-Enzyme activity -> cellular functions, healing, immunity, hormonal, antioxydant… |
|
Selenium |
50 µg |
-Cells protection
-Detoxification |
|
Coper |
1,5 mg |
-Enzyme component |
|
Iodine |
150 µg |
-Thyroid hormones component |
|
Manganese |
|
-Pituitary gland
-Cartilage and connective tissu synthesis |
|
Chromium |
60 µg |
-Regulate carbohydrates and fats metabolisms. |
*RDA : Recommended Daily Allowance (average)
