When people talk about the calories in food, what do they mean? A calorie is a unit of measurement—but it doesn't measure weight or length. A calorie is a unit of energy. When you hear something contains 100 calories, it's a way of describing how much energy your body could get from eating or drinking it.

KidsHealth from Nemours, https://kidshealth.org/en/kids/calorie.html ×

This number on a food label indicates how much fat is in a single serving of a food. Limit total fat to less than 25% to 35% percent of the calories you consume each day. All fats have 9 calories per gram.

WebMD, https://www.webmd.com/food-recipes/definitions-glossary

Usually solid at room temperature, saturated fats are found in animal products such as meat and milk, as well as in coconut and palm oil. Saturated fat is often used in foods to prevent rancidity and off flavors. No more than 5% to 10% of your total daily calories should come from saturated fat.

WebMD, https://www.webmd.com/food-recipes/definitions-glossary

This number on a food label indicates how many grams of carbohydrates are in a single serving of a food.

WebMD, https://www.webmd.com/food-recipes/definitions-glossary

The part of plant foods that we cannot digest. Whole grains, fruits, vegetables, nuts, and seeds contain fiber. Fiber helps fill you up, can help lower cholesterol, and keeps you regular. You need at least 25 to 38 grams daily. To be considered high in fiber, a food must contain least 5 grams per serving.

WebMD, https://www.webmd.com/food-recipes/definitions-glossary

This section of the nutrition label lists added and natural sugars separately. Added sugars include sucrose, glucose, fructose, and corn and maple syrups. Natural sugars include lactose in milk and fructose in fruit. If you are concerned about your intake of sugar, be sure added sugars are not one of the first few items in a food's ingredients list.

WebMD, https://www.webmd.com/food-recipes/definitions-glossary

Protein in food labeling is the amount of Protein in 100g of the total component. From a nutritional point of view Protein quality labeling is associated with the number and types of amino acid found that can complement the body amino acid requirement and how much of the amino acid in the particular food is appropriate for body protein formation, which is associated with biological value, digestibility, efficiency ratio, and amino acid ration. Protein in nutrition plays a crucial role in almost all biological processes and amino acids are the building blocks of it. A large proportion of our cells, muscles and tissue is made up of amino acids, meaning they carry out many important bodily functions, such as giving cells their structure.

ResearchGate, https://www.researchgate.net/post/What_classifies_protein_in_the_context_of_nutrition_facts_labeling

A nutrient that the body needs in small amounts to function and stay healthy. Vitamin A helps in vision, bone growth, reproduction, growth of epithelium (cells that line the internal and external surfaces of the body), and fighting infections. It is fat-soluble (can dissolve in fats and oils). Vitamin A is found in liver, egg yolks, and whole milk dairy products from animals and in fish oils. It can also be made in the body from a substance found in some fruits and vegetables, such as cantaloupes, carrots, spinach, and sweet potatoes. Vitamin A is being studied in the prevention and treatment of some types of cancer. Also called retinol.

NIH National Cancer Institute, https://www.cancer.gov/publications/dictionaries/cancer-terms/def/vitamin-a

Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun.

https://ods.od.nih.gov/factsheets/VitaminC-Consumer/

Vitamin D is a nutrient you need for good health. It helps your body absorb calcium, one of the main building blocks for strong bones. Together with calcium, vitamin D helps protect you from developing osteoporosis, a disease that thins and weakens the bones and makes them more likely to break. Your body needs vitamin D for other functions too. Your muscles need it to move, and your nerves need it to carry messages between your brain and your body. Your immune system needs vitamin D to fight off invading bacteria and viruses.

https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

Vitamin E is a nutrient that's important to vision, reproduction, and the health of your blood, brain and skin. Vitamin E also has antioxidant properties. Antioxidants are substances that might protect your cells against the effects of free radicals - molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation. Free radicals might play a role in heart disease, cancer and other diseases. If you take vitamin E for its antioxidant properties, keep in mind that the supplement might not offer the same benefits as naturally occurring antioxidants in food.

https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144

Vitamin K refers to structurally similar, fat-soluble vitamers found in foods and marketed as dietary supplements. "Vitamin K" include several chemical compounds. These are similar in structure in that they share a quinone ring, but differ in the length and degree of saturation of the carbon tail and the number of repeating isoprene units in the side chain (see figures in Chemistry section). Plant-sourced forms are primarily vitamin K1. Animal-sourced foods are primarily vitamin K2.[1][5][6] Vitamin K has several roles: an essential nutrient absorbed from food, a product synthesized and marketed as part of a multi-vitamin or as a single-vitamin dietary supplement, and a prescription medication for specific purposes.[1]

Vitamin B1, thiamin, or thiamine, enables the body to use carbohydrates as energy. It is essential for glucose metabolism, and it plays a key role in nerve, muscle, and heart function.

https://www.medicalnewstoday.com/articles/219545

×

Riboflavin (also called vitamin B₂) is important for the growth, development, and function of the cells in your body. It also helps turn the food you eat into the energy you need.

https://ods.od.nih.gov/factsheets/Riboflavin-Consumer/

Niacin (also called vitamin B3) helps turn the food you eat into the energy you need. Niacin is important for the development and function of the cells in your body.

https://ods.od.nih.gov/factsheets/Niacin-Consumer/

Vitamin B6 is a vitamin that is naturally present in many foods. The body needs vitamin B6 for more than 100 enzyme reactions involved in metabolism. Vitamin B6 is also involved in brain development during pregnancy and infancy as well as immune function.

https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/

Folate is a B-vitamin that is naturally present in many foods. Your body needs folate to make DNA and other genetic material. Your body also needs folate for your cells to divide. A form of folate, called folic acid, is used in fortified foods and most dietary supplements.

Vitamin B₁₂ is a nutrient that helps keep your body's blood and nerve cells healthy and helps make DNA, the genetic material in all of your cells. Vitamin B₁₂ also helps prevent megaloblastic anemia, a blood condition that makes people tired and weak.

https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/

Biotin is a B-vitamin found in many foods. Biotin helps turn the carbohydrates, fats, and proteins in the food you eat into the energy you need.

https://ods.od.nih.gov/factsheets/Biotin-Consumer/

Pantothenic acid (also called vitamin B₅) helps turn the food you eat into the energy you need. It's important for many functions in the body, especially making and breaking down fats.

https://ods.od.nih.gov/factsheets/PantothenicAcid-Consumer/

Calcium is a mineral found in many foods. The body needs calcium to maintain strong bones and to carry out many important functions. Almost all calcium is stored in bones and teeth, where it supports their structure and hardness.

National Institutes of Health, Office of Dietary Supplements

Phosphorus is a mineral contained in each cell in our body. Most phosphorus is in the bones and teeth, and some is in your genes. Your body needs phosphorus to make energy and to carry out many important chemical processes.

https://ods.od.nih.gov/factsheets/Phosphorus-Consumer/

Iodine is a mineral found in some foods. The body needs iodine to make thyroid hormones. These hormones control the body's metabolism and many other important functions. The body also needs thyroid hormones for proper bone and brain development during pregnancy and infancy. Getting enough iodine is important for everyone, especially infants and women who are pregnant.

https://ods.od.nih.gov/factsheets/Iodine-Consumer/

Magnesium is a mineral that's crucial to the body's function. Magnesium helps keep blood pressure normal, bones strong, and the heart rhythm steady.

https://www.webmd.com/diet/supplement-guide-magnesium#1

Zinc is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses. The body also needs zinc to make proteins and DNA, the genetic material in all cells. During pregnancy, infancy, and childhood, the body needs zinc to grow and develop properly. Zinc also helps wounds heal and is important for proper senses of taste and smell.

https://ods.od.nih.gov/factsheets/Zinc-Consumer/

Selenium is a nutrient that the body needs to stay healthy. Selenium is important for reproduction, thyroid gland function, DNA production, and protecting the body from damage caused by free radicals and from infection.

https://ods.od.nih.gov/factsheets/selenium-consumer/

Your body uses manganese to make energy and protect your cells from damage. Your body also needs manganese for strong bones, reproduction, blood clotting, and a healthy immune system.

https://ods.od.nih.gov/factsheets/Manganese-Consumer/

Chromium is an essential trace mineral that can improve insulin sensitivity and enhance protein, carbohydrate, and lipid metabolism.

https://www.medicalnewstoday.com/articles/288177

Your body uses molybdenum to process proteins and genetic material like DNA. Molybdenum also helps break down drugs and toxic substances that enter the body.

https://ods.od.nih.gov/factsheets/Molybdenum-Consumer/

While sodium (commonly called salt) is vital for healthy nerves and muscles, most of us get too much salt in our diet, often from processed foods. Read food labels to help keep your sodium intake to 2,300 milligrams a day or less. Persons 51 and older, African Americans, or people who have hypertension, diabetes or chronic kidney disease should limit sodium to 1500 milligrams daily.

WebMD, https://www.webmd.com/food-recipes/definitions-glossary

Potassium. Essential for life, potassium helps maintain normal blood pressure and keeps your heart and kidneys working normally. Potassium is found in bananas, nuts, potatoes, dairy, and other foods. Adults should aim for 4,700 milligrams of potassium daily.

WebMD, https://www.webmd.com/food-recipes/definitions-glossary

Milk thistle is a plant named for the white veins on its large prickly leaves. One of the active ingredients in milk thistle called silymarin is extracted from the plant's seeds. Silymarin is believed to have antioxidant properties. Milk thistle is sold as an oral capsule, tablet and liquid extract.

https://www.mayoclinic.org/drugs-supplements-milk-thistle/art-20362885

Hu zhang is the Chinese name given to a plant with the scientific name of Polygonum cuspidatum. The root is used as medicine.
Hu zhang is commonly used by mouthy for conditions of the heart, liver, and digestive system and to reduce symptoms of menopause. It is also applied to the skin to help speed wound healing. But there is no good scientific research to support these or other uses.

https://www.webmd.com/vitamins/ai/ingredientmono-1111/hu-zhang

Turmeric - and especially its most active compound, curcumin - have many scientifically proven health benefits, such as the potential to improve heart health and prevent against Alzheimer's and cancer. It's a potent anti-inflammatory and antioxidant. It may also help improve symptoms of depression and arthritis.

https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric#TOC_TITLE_HDR_12

Sulforaphane is found in cruciferous vegetables like broccoli, cauliflower, and kale. It may offer anticancer, antidiabetes, and other benefits.

https://www.healthline.com/nutrition/sulforaphane

While it contains hundreds of plant compounds, licorice root's primary active compound is glycyrrhizin. Glycyrrhizin is responsible for the root's sweet taste, as well as its antioxidant, anti-inflammatory, and antimicrobial properties (1Trusted Source, 3Trusted Source, 6Trusted Source).

https://www.healthline.com/nutrition/licorice-root#uses