熱量和營養 Calories and nutrition
Essential nutrients can be grouped into six categories: Carbohydrate, protein, fat, vitamins, minerals, and water. Carbohydrate, protein, and fat are macronutrients because they make up most of your diet. Vitamins and minerals are micronutrients because you need them in much smaller amounts.
基本營養素可分為六類：碳水化合物，蛋白質，脂肪，維生素，礦物質和水。 碳水化合物，蛋白質和脂肪是大量營養素，因為它們構成了您大部分的飲食。 維生素和礦物質是微量營養素，因為您需要的含量要少得多。
Essential minerals — that is, those necessary for human health — are classified into two equally important groups: major minerals and trace minerals. The major minerals, which are used and stored in large quantities in the body, are calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur.
You only need small amounts of trace minerals. They include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium. Most people get the amount of minerals they need by eating a wide variety of foods. In some cases, your doctor may recommend a mineral supplement.
您只需要少量的微量礦物質。 它們包括鐵，錳，銅，碘，鋅，鈷，氟化物和硒。 大多數人通過吃各種各樣的食物來獲得所需的礦物質。 在某些情況下，您的醫生可能會建議您補充礦物質。
11 Essential Vitamins and Minerals Your Body Needs
We all know vitamins and minerals are essential nutrients the body needs – but what does each vitamin do? And which foods are vitamin powerhouses? Here’s the low-down on which letter does what, from A (that is, Vitamin A) to Z (or – zinc). 人體所需的11種必需維生素和礦物質
我們都知道維生素和礦物質是人體所需的必需營養素-但是每種維生素都有什麼作用？ 維生素是什麼食物？ 這是字母從A（即維生素A）到Z（或-鋅）的作用原理。
For those among us who aren’t nutritionists, dieticians or experts in natural health, the letters and numbers which explain the world of healthy food can seem pretty daunting. One thing’s for sure – experts recommend fueling your body with healthy food before you turn to supplements. The best bet is to make sure you eat a balanced diet with as many wholefoods as possible –if you need a boost, here’s the low-down on what letter does what, from A (that is, vitamin A) to Z (or – zinc).
對於我們當中不是營養學家，營養學家或自然健康專家的人們，解釋健康食品世界的字母和數字似乎非常艱鉅。 可以肯定的一件事–專家建議您在使用補充劑之前先向身體補充健康的食物。 最好的選擇是確保您均衡飲食，盡可能多吃全脂食品–如果您需要增加營養，這是從A（即維生素A）到Z（或- 鋅）。
GOOD FOR: Building muscles naturally and maintaining healthy blood.
NATURAL SOURCE: You might be surprised to know that clams take the top spot for iron content, followed by oysters and organ meats like liver. For the vegetarians among us, soybeans, cereal, pumpkin seeds, beans, lentils and spinach are great sources of iron.