Nutrients are compounds in foods essential to life and health, providing us with energy, the building blocks for repair and growth and substances necessary to regulate chemical processes.organisms need to make energy, grow, develop, and reproduce. Nutrients are digested and then broken down into basic parts to be used by the organism.
Essential nutrients are compounds that the body can’t make or can’t make in sufficient quantity. According to the , these nutrients must come from food, and they’re vital for disease prevention, growth, and good health.
While there are many essential nutrients, they can be broken into two categories: macronutrients and micronutrients.
Macronutrients are eaten in large amounts and include the primary building blocks of your diet — protein, carbohydrates, and fat — which provide your body with energy.
Vitamins and minerals are micronutrients, and small doses go a long way. The three main categories of macronutrients include carbohydrate, protein, and fat. The two types of micronutrients are vitamins and minerals, and these are extra molecules that cells need to make energy. Let’s take a look at the three groups of macronutrients mentioned.
Carbohydrates are a type of macronutrient used for quick energy in cells. The basic unit of carbohydrates is a monosaccharide. An example of a monosaccharide is glucose or sugar. Glucose can be by itself, or assembled into long chains to make things like starch, which can be found in potatoes.
Proteins are a macronutrient that the cells in your body use for structure. Protein is very important for building tissues, such as muscle. Muscle is mainly made up of proteins. Think how bodybuilders are always eating plain chicken and protein bars – they’re trying to build their muscles by getting lots of protein in their diet.Proteins are made from smaller monomers called amino acids. There are twenty amino acids that make up all the kinds of protein your body needs.Your body can make some of the amino acids you need, but there are nine that you must consume in your diet. These are called essential amino acids. Meat, fish, beans, and eggs are examples of foods rich in protein.
Fats are called lipids and are a macronutrient in your body that stores energy. Fats have long chains of carbon and hydrogen, which store lots of energy in the chemical bonds. Fats are important in our body to cushion organs, protect our cells, and send signals in the form of hormones around our body. Foods that are rich in fats are butter and oil.healthy fats can be found in nuts, seeds, fish, and vegetable oils (like olive, avocado, and flaxseed).Avoid trans fats and limit your intake of saturated animal-based fats like butter, cheese, red meat, and ice cream.
Vitamins: common vitamins include the water soluble B group vitamins and vitamin C and the fat soluble vitamins A, D, E and K
Fruits and vegetables are generally good sources of Vitamin C and A and folic acid (a B group vitamin)
Grains and cereals are generally good sources of the B group vitamins and fibre
Full-fat dairy and egg yolks are generally sources of the fat soluble vitamins A, D and E
Milk and vegetable or soya bean oil are generally good sources of vitamin K, which can also be synthesised by gut bacteria.
Vitamins are vital for warding off disease and staying healthy. The body needs these micronutrients to support its functions. There are 13 essential vitamins that the body needs to function properly, including vitamins A, C, B6, and D.Each vitamin plays an important role in the body, and not getting enough of them can cause health problems and disease.Vitamins are essential for healthy vision, skin, and bones.Vitamins are essential for healthy vision, skin, and bones.Vitamins may lower the risk of lung and prostate cancer, and they’re powerful antioxidants. Vitamins like vitamin C boost the immune system and help the body heal.
Minerals: (sodium, calcium, iron, iodine, magnesium, etc.): all foods contain some form of minerals.
- Milk and dairy products are a good source of calcium and magnesium
- Red meat is a good source of iron and zinc
- Seafood and vegetables (depending on the soil in which they are produced) are generally good sources of iodine.
They’re essential for many body functions, including building strong bones and teeth, regulating your metabolism, and staying properly hydrated. Some of the most common minerals are calcium, iron, and zinc.
In addition to strengthening bones, calcium helps with nerve signal transmission, maintaining healthy blood pressure, and muscle contraction and relaxation. Iron supports your red blood cells and hormone creation, while zinc boosts your immune system and wound healing.
Water is absolutely crucial for every system in your body. It’s also the main thing you are made of. About 62 percent of your body weight is water.
Water improves your brain function and mood. It acts a shock absorber and a lubricant in the body. It also helps flush out toxins, carry nutrients to cells, hydrate the body, and prevent constipation.
The best way to know if you’re properly hydrated is the color and volume of your urine. If your urine isn’t frequent and pale yellow or nearly clear, you need more water.