Brenda Khan
Nutrients are chemical substances found in food that are required by the body to provide energy, give the body structure, and help regulate chemical processes. There are six classes of essential nutrients required for the body to function and maintain overall health: carbohydrates, lipids (fats), proteins, water, vitamins, and minerals. Nutrients can be further classified as either macronutrients or micronutrients, and either organic or inorganic. Macronutrients are energy-yielding nutrients, and the three main energy-yielding nutrients are carbohydrates, lipids (fats), and proteins.
| Characteristics | Values |
|---|---|
| Nutrient category that supplies calories in the diet | Carbohydrates, lipids (fats), proteins |
| Calories per gram | Carbohydrates and proteins: 4 calories per gram, Fats: 9 calories per gram |
| Most energy-dense nutrient | Fats |
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What You'll Learn
Carbohydrates
The body breaks down carbohydrates into glucose, which is the body's main source of energy. Glucose can be used immediately by the body or stored in the liver and muscles for later use. This stored form of glucose is called glycogen, and it can be converted back into glucose when the body needs a quick source of energy, such as during exercise or other physical activity.
There are two main types of carbohydrates: simple carbohydrates and complex carbohydrates. Simple carbohydrates are found in foods such as sugar, honey, and fruit juice. They are quickly digested and absorbed by the body, leading to a rapid increase in blood sugar levels. Complex carbohydrates, on the other hand, are found in foods such as whole grains, legumes, and starchy vegetables. They take longer to digest and absorb, resulting in a slower and more sustained release of energy.
It is important to include a variety of carbohydrate-rich foods in the diet to ensure adequate intake of this essential nutrient. The recommended daily intake of carbohydrates can vary depending on factors such as age, gender, and activity level. However, as a general guideline, the Dietary Guidelines for Americans recommend that carbohydrates make up 45 to 65 percent of total daily calorie intake.
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Proteins
Carbohydrates, lipids (fats), proteins, water, vitamins, and minerals are the six classes of nutrients essential for health. Proteins provide 4 calories per gram, which is less than half the amount of calories provided by fats.
There are two types of proteins: complete and incomplete. Complete proteins contain all the essential amino acids that our bodies need, while incomplete proteins are missing one or more of these amino acids. Animal sources of protein, such as meat, poultry, fish, eggs, and dairy, are complete proteins. Plant sources of protein, such as beans, legumes, nuts, and seeds, are incomplete proteins. However, it is possible to get all the essential amino acids from plant sources by combining different types of plant proteins.
The recommended daily intake of protein varies depending on age, sex, and activity level. On average, adults need about 0.8 grams of protein per kilogram of body weight. For example, a person weighing 70 kilograms would need about 56 grams of protein per day. It is important to note that consuming too much protein can have negative health effects, so it is best to speak with a healthcare professional to determine your individual needs.
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Fats
Nutrients are chemical substances found in food that are required by the body to provide energy, give the body structure, and help regulate chemical processes.
There are different types of fats, including saturated fats, unsaturated fats, and trans fats. Saturated fats are typically solid at room temperature and are found in animal products such as meat and dairy. Unsaturated fats are usually liquid at room temperature and are found in plant sources such as nuts, seeds, and vegetable oils. Trans fats are created through an industrial process called hydrogenation and are often found in processed foods.
It is important to consume fats in moderation and to choose healthy sources of fats, such as those found in avocados, olive oil, nuts, and fatty fish like salmon. These foods provide essential fatty acids, such as omega-3 and omega-6, which are important for maintaining overall health and reducing the risk of certain diseases.
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Vitamins
Nutrients are chemical substances found in food that are required by the body to provide energy, give the body structure, and help regulate chemical processes. There are six classes of essential nutrients required for the body to function and maintain overall health: carbohydrates, lipids (fats), proteins, water, vitamins, and minerals.
The body cannot synthesise most vitamins, so they must be obtained from the diet. Good sources of vitamins include fruits, vegetables, whole grains, dairy products, meat, and fish. However, it is possible to consume too much of certain vitamins, which can lead to health problems. For example, excessive intake of vitamin A can cause liver damage and birth defects, while too much vitamin D can lead to a build-up of calcium in the blood, resulting in nausea, vomiting, and kidney damage. Therefore, it is important to maintain a balanced diet and consume vitamins in moderation.
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Minerals
There are two types of minerals: macrominerals and trace minerals. Macrominerals are required in larger amounts than trace minerals, but both are essential for the body to function properly. Macrominerals include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulphur. Trace minerals include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium.
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Frequently asked questions
Carbohydrates, proteins and fats.
Fats, which provide 9 calories per gram. Carbohydrates and proteins provide 4 calories per gram.
Carbohydrates, lipids (fats), proteins, water, vitamins and minerals.
Macronutrients are required in larger quantities and include carbohydrates, fats and proteins. Micronutrients are required in smaller quantities and include vitamins and minerals.
