Nutrient Lexicon

Everything you need to know about macronutrients, vitamins, minerals and trace elements – with daily requirements, deficiency symptoms and the best food sources.

Nutrient Database – Detail Pages & Food Rankings

🍚 Macronutrients

Protein Carbohydrates Sugar Fat Saturated fatty acids Trans fats Monounsaturated fatty acids Polyunsaturated fatty acids Omega-3 Omega-6 Dietary fiber Cholesterol Water content

🪨 Minerals & trace elements

Calcium Magnesium Potassium Salt Phosphorus Iron Zinc Selenium Iodine Copper Manganese Fluoride Chromium Molybdenum

🌟 Vitamins

Vitamin A Vitamin B1 (Thiamine)Vitamin B2 (Riboflavin)Vitamin B3 (Niacin)Vitamin B5 (Pantothenic acid)Vitamin B6 Vitamin B7 (Biotin)Vitamin B9 (Folate)Vitamin B12 Vitamin C Vitamin D Vitamin E Vitamin K

🔬 Other

Purines Caffeine Alcohol

Macronutrients supply the body with energy (calories) and make up the largest components of food by quantity. Includes water as an essential basic requirement.

Calories

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Energy content of food. Daily requirements vary by age, sex and activity level (guideline: 2000 kcal).

Carbohydrates

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The body's main energy source. Complex carbohydrates (starch) are absorbed more slowly than simple sugars. Quality matters – not quantity alone.

Protein

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Protein is a building block for muscles, enzymes and antibodies. Essential for growth, satiety and cell repair.

Fat

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Fats are important for cell membranes, hormone synthesis and fat-soluble vitamins (A, D, E, K). Quality matters – not total amount. EU: ≤ 3 g/100 g qualifies as low fat.

Water content

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Water content per 100 g. Water-rich foods promote satiety and hydration.

Hormonal context in nutrition

Testosterone, estrogens and diet

Diet influences hormone balance mostly indirectly. Most relevant are energy availability, fat quality, protein, micronutrients and phytoestrogens found in plants.

Testosterone support through diet

indirectly supportive

Foods normally contain no directly relevant testosterone. More supportive are sufficient energy, adequate fat, protein and zinc-rich foods.

EggsFatty fishDairy productsBeefNuts and seedsLegumes

More on Protein More on Fat More on Zinc More on Cholesterol

Phytoestrogen foods

plant-based estrogen analogues

Some plants contain phytoestrogens. These are not human estrogens, but much weaker plant compounds with a rather modulating effect.

Soy and tofuFlaxseedSesameLegumesWhole grains

More on Dietary fiber More on Fat More on Protein

Important: This section is for context only. Foods normally contain no directly relevant testosterone, and phytoestrogens are not equivalent to endogenous estrogen.

Daily values are based on D-A-CH reference values for adults. Individual needs may vary. Please consult a doctor if you suspect deficiencies.