Asian Dietary Guidelines

Here’s a list of essential nutrients required for a healthy adult (Asian or otherwise), based on general dietary guidelines like those from the World Health Organization (WHO) and FAO, but with relevance to Asian dietary patterns (which often include more rice, vegetables, soy, fish, and less dairy and red meat).

🧬 Macronutrients

1. Carbohydrates
   • Main energy source
   • Recommended: 45–65% of daily calories
   • Sources: rice, noodles, sweet potatoes, fruits
2. Proteins
   • For tissue repair, enzymes, hormones
   • Recommended: ~0.8g/kg body weight
   • Sources: fish, tofu, legumes, eggs, meat
3. Fats
   • Essential for hormone production and cell membranes
   • Recommended: 20–35% of daily calories
   • Focus on unsaturated fats (omega-3, omega-6)
   • Sources: fish oil, nuts, sesame oil, soybeans, avocados
4. Water
   • ~2–3 liters/day depending on climate and activity
   • Essential for every metabolic process

⚗️ Micronutrients

Vitamins

• Vitamin A – Vision, immune function
  • Sources: liver, carrots, sweet potatoes, leafy greens
• Vitamin B-complex
  • B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5, B6, B7 (Biotin), B9 (Folate), B12
  • Roles: energy metabolism, nervous system, red blood cells
  • Sources: whole grains, legumes, eggs, leafy greens, meats
• Vitamin C – Immune function, antioxidant
  • Sources: citrus fruits, guava, bell peppers, amla (Indian gooseberry)
• Vitamin D – Bone health, calcium absorption
  • Sources: sunlight, fatty fish, fortified foods
• Vitamin E – Antioxidant
  • Sources: nuts, seeds, vegetable oils
• Vitamin K – Blood clotting, bone health
  • Sources: leafy greens, broccoli, fermented foods (e.g., natto)

Minerals

• Calcium – Bone and teeth health
  • Sources: tofu, leafy greens, sesame seeds, dairy (if consumed)
• Iron – Red blood cell formation
  • Sources: red meat, legumes, spinach, dried fruits
  • Note: Vitamin C helps absorption of plant-based (non-heme) iron
• Zinc – Immunity, wound healing
  • Sources: seafood, meat, legumes, seeds
• Magnesium – Muscle, nerve, and enzyme function
  • Sources: whole grains, nuts, legumes
• Iodine – Thyroid function
  • Sources: iodized salt, seaweed, seafood
• Sodium & Potassium – Electrolyte balance, blood pressure
  • Sodium (limit intake), Potassium (important to get enough)
  • Sources: fruits (bananas), vegetables, beans
• Selenium – Antioxidant, thyroid function
  • Sources: Brazil nuts, seafood, whole grains
• Phosphorus – Bone health, energy metabolism
  • Sources: meat, dairy, legumes

🧂 Other Considerations for Asian Diets

• Lactose intolerance is common → need non-dairy calcium sources
• Vegetarian/vegan diets are common in South Asia → watch for B12, iron, and zinc
• High sodium intake from soy sauce, pickles, etc. → monitor blood pressure