From food, we derive essential components that are crucial for our health: macronutrients (carbohydrates, fats, proteins) that provide energy and build structure, and micronutrients (vitamins and minerals) that are necessary for vital functions. Read on to discover how these nutrients play a key role in maintaining health in our article.
Macronutrients are nutrients that make up a significant portion of an individual’s diet and provide energy to the body through their breakdown. The group of macronutrients includes carbohydrates, dietary fibers, fats, fatty acids, cholesterol, proteins, and amino acids. Properly distributing these macronutrients throughout daily caloric intake can greatly accelerate the process of losing body fat.
Fats, along with carbohydrates, are a crucial source of energy and facilitate the absorption of fat-soluble vitamins and growth and development. Consuming an adequate amount of healthy fats is essential for the proper functioning of the hormonal system, especially for testosterone production, so healthy fats should never be completely eliminated from the diet. Carbohydrates are the source of energy for all cells in the body. Carbohydrates are divided into three groups: Monosaccharides or simple sugars – In food, monosaccharides are mainly found as glucose and fructose, or fruit sugar.
Oligosaccharides – The most well-known oligosaccharides in the diet are sucrose or table sugar and lactose or milk sugar. Polysaccharides – These are complex carbohydrates. Polysaccharides include reserve carbohydrate substances in plants (starch) and animals (glycogen), as well as structural components of plants (cellulose). A diet rich in complex carbohydrates and dietary fibers is often associated with a reduced incidence of obesity. Proteins have structural, specific physiological, and energy roles. They are necessary for hormone synthesis, gene expression, and the transport of oxygen, metals, and medications. The building blocks of every protein are amino acids.
| Micronutrient | Health Claims | Food Sources |
| vitamin A(retinol) | Contributes to normal iron metabolism, normal immune system function, maintenance of normal skin, maintenance of normal mucous membranes, and normal vision. | Carrots, green and yellow vegetables, eggs, yellow fruits, milk and dairy products, liver |
| vitamin B1(tiamin) | Contributes to normal psychological function, normal nervous system function, normal heart function, and normal energy metabolism | Yeast, whole grain bread, wheat grains, potatoes, lean pork, milk |
| vitamin B2(riboflavin) | Doprinosi normalnom metabolizmu željeza, normalnom metabolizmu stvaranja energije, održavanju normalnih crvenih krvnih stanica, normalnom funkcioniranju živčanog sustava, održavanju normalne kože, održavanju normalnog vida, smanjenju umora i iscrpljenosti, zaštiti stanica od oksidativnog stresa | Svinjska jetra, pivski kvasac, kelj, špinat, mlijeko |
| vitamin B6(piridoksin) | Contributes to normal psychological function, normal synthesis of cysteine, normal homocysteine metabolism, normal energy metabolism, normal immune system function, normal protein and glycogen metabolism, reduction of tiredness and fatigue, and normal red blood cell formation | Whole grain bread, veal liver, mackerel, dried soybean sprouts, legumes, bell peppers |
| vitamin B12(cijanokobalamin) | Contributes to normal nervous system function, normal psychological function, normal homocysteine metabolism, normal immune system function, reduction of tiredness and fatigue, normal red blood cell formation, and normal energy metabolism. | Pork liver, veal kidneys, mackerel, salmon |
| Micronutrient | Health Claims | Food Sources |
| vitamin C | Contributes to maintaining normal immune function during and after intense physical activity, protects cells from oxidative stress, normal collagen formation for normal teeth function, normal collagen formation for normal blood vessel function, normal collagen formation for normal skin function, normal collagen formation for normal bone function, normal collagen formation for normal cartilage function, reduces fatigue and exhaustion, normal immune system function, increases iron absorption | Black currants, bell peppers, broccoli, kiwi, kale, strawberries, grapefruit, oranges, pomegranate |
| vitamin D (Cholecalciferol) | Contributes to normal blood calcium levels, normal immune system function, maintaining normal muscle function, maintaining normal bones, maintaining normal teeth | Fish oil, salmon, perch, fish, eggs, butter |
| vitamin E (Tocopherol) | Contributes to protecting cells from oxidative stress | Avocado, bell peppers, kale, butter, eggs |
| vitamin K (Phylloquinone) | Contributes to maintaining normal bones, normal blood clotting | Brussels sprouts, kohlrabi, cauliflower, chicken (white meat), beef, mushrooms |
Zinc (Zn) A balanced diet provides 8.6 – 14 mg of zinc per day. Natural sources include: oysters, beef, crustaceans, turkey, tuna, offal, brewer’s yeast, soybeans, pumpkin seeds, cheese, peas. Zinc is present in all organs, with the highest concentrations in red blood cells, bones, muscles, liver, and prostate. It is involved in numerous enzymatic systems in the body (e.g., cell growth and division, immune system). The recommended daily intake is 12 mg for women and 15 mg for men. 
Iron (Fe) Iron is one of the most important minerals in the human body. A balanced diet provides 10-30 mg of iron per day. Natural sources of iron include: liver (beef, chicken, veal), tuna, oysters, soybeans, pumpkin, oats, peas, yeast, and figs. Iron deficiency is very common, with estimates suggesting that 30% of all women have low iron levels. Causes of deficiency can include inadequate diet, impaired absorption, blood loss, and specific conditions such as pregnancy, childhood, adolescence, and reproductive years. Main symptoms of deficiency are fatigue, reduced physical capabilities, and decreased immune system function. The recommended daily allowance (RDA) for healthy women is 15 mg, while for men it is 10 mg of iron. 
| Micronutrient | Health Claims | Food Sources |
| Biotin | Contributes to normal psychological function, normal macronutrient metabolism, normal nervous system function, maintenance of normal hair, skin, and mucous membranes, and normal energy metabolism | Nuts, fruit, brewer’s yeast, whole rice |
| Copper | Contributes to normal energy metabolism, normal immune system function, normal nervous system function, normal hair pigmentation, maintenance of normal connective tissue, normal iron transport in the body, and protection of cells from oxidative stress | Legumes, peas, plums, whole wheat |
| Zinc | Contributes to normal acid-base metabolism, normal protein synthesis, normal macronutrient metabolism, normal carbohydrate metabolism, normal immune system function, normal fatty acid metabolism, normal vitamin A metabolism, maintenance of normal bones, hair, skin, and nails, maintenance of normal vision, normal fertility and reproduction, and protection of cells from oxidative stress | Oysters, beef, crustaceans, turkey, tuna, offal, brewer’s yeast, soybeans, pumpkin seeds, cheese, peas |
| Phosphorus | Contributes to normal function of cell membranes, maintenance of normal bones and teeth, and normal energy metabolism | Whole grains, eggs, seeds, nuts |
| Folate | Contributes to normal psychological function, normal amino acid synthesis, normal immune system function, normal homocysteine metabolism, maternal tissue growth during pregnancy, reduction of fatigue and exhaustion, and normal blood formation | Carrots, yeast, egg yolks, melon, apricots, black rye flour |
| Iron | Contributes to normal energy metabolism, normal immune system function, normal cognitive function, reduction of fatigue and exhaustion, normal red blood cell and hemoglobin formation, and normal oxygen transport in the body | Liver (beef, chicken, veal), tuna, oysters, soybeans, pumpkin, oats, peas, yeast, figs |
Calcium (Ca)
Natural sources of calcium include: milk, yogurt, cheese, oats, broccoli, almonds, spinach, soybeans, walnuts, and dried plums. With a proper diet, we consume about 800 mg of calcium per day. Calcium is the most abundant mineral in the human body. It plays a crucial role in many vital processes, including bone ossification, normal muscle contraction, regulation of cell membrane permeability, and blood clotting. Calcium deficiency is very common, and increased intake is especially important during growth periods and in older age. The recommended daily allowance (RDA) for a healthy adult is 800 mg. 
| Micronutrient | Health Claims | Food Sources |
| Chlorine | Contributes to normal digestion by producing hydrochloric acid in the stomach | Table salt, olives |
| Chromium | Contributes to normal macronutrient metabolism, maintenance of normal blood glucose levels | Brewer’s yeast, veal liver, corn oil, carrots, apples, broccoli, bananas, spinach, cabbage, oranges |
| Iodine | Contributes to normal growth in children | Cod, herring, sardines, crustaceans, shellfish, seaweed |
| Calcium | Contributes to normal muscle function, nerve transmission, digestive enzyme function, maintenance of normal bones and teeth, energy metabolism, and blood clotting | Milk, yogurt, cheese, oats, broccoli, almonds, spinach, soy, walnuts, dried plums |
| Potassium | Contributes to maintaining normal blood pressure, muscle functiona | Dried apricots, avocados, potatoes, beans, tomatoes, bananas, broccoli, artichokes, orange juice |
| Magnesium | Contributes to normal psychological function, maintenance of normal bones and teeth, electrolyte balance, protein synthesis, reduction of fatigue and exhaustion, energy metabolism, muscle function, and nervous system function | Soybeans, peanuts, leafy green vegetables, seeds, nuts, bananas, oats, avocados, unpeeled potatoes, brown rice |
| Selenium | Contributes to normal thyroid function, immune system function, maintenance of normal hair and nails, spermatogenesis, and protection of cells from oxidative stress | Salmon, shellfish, oats, sunflower seeds, brown rice, barley, orange juice, coconut, garlic, lard |
Potassium (K) Potassium is widely found in food, especially in fruits and vegetables. Natural sources include: dried apricots, avocados, potatoes, beans, tomatoes, bananas, broccoli, artichokes, and orange juice. In the body, potassium is mainly located within cells. It is important for nerve impulse transmission, muscle contraction, and maintaining normal blood pressure. Deficiency often occurs as a side effect of diuretic use, with symptoms including weakness, anorexia, nausea, indifference, drowsiness, and irritability. The recommended daily allowance (RDA) for a healthy adult is 2000 mg of potassium per day.
Iodine (I) Natural sources of iodine include: cod, herring, sardines, crustaceans, and shellfish. The iodine content significantly decreases during food preparation. In the body, iodine is predominantly found in the thyroid gland. Iodine is a component of thyroid hormones, which are essential for cellular metabolism and the growth of many organs (especially the brain). Iodine also has a local effect due to its high reactivity and bactericidal properties, making it useful as a disinfectant and antiseptic. Iodine deficiency is one of the most widespread health issues in the world. 
Hug Your Life dietary supplements are Croatian products, and they are high-quality standardized natural dietary supplements with innovative formulas created in harmony with nature and your body. They are produced with great care and love for health and a healthy lifestyle.
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