Leena Watts
Nutrients are substances required by the body to perform its basic functions. They are needed to provide energy, contribute to body structure, and/or regulate chemical processes in the body. Nutrients are generally classified into seven major groups, each performing unique functions in the body and contributing to our overall health. These seven groups are further classified as macronutrients or micronutrients, organic or inorganic, and energy-yielding or not. This text will explore the different nutrient categories and their functions, as well as their sources in the diet.
| Characteristics | Values |
|---|---|
| Number of nutrient categories | 7 |
| Examples | Carbohydrates, proteins, lipids (fats), vitamins, minerals, fibre, water |
| Carbohydrates | Major source of energy for the body; 4 calories per gram |
| Proteins | Help build, repair and maintain healthy body tissues; 4 calories per gram |
| Fats | Found in meat, dairy products, nuts, seeds, and edible oils; 9 calories per gram |
| Vitamins | Essential to human health; 13 vitamins in total |
| Minerals | Regulate body functions such as fluid balance, muscle contraction, and transmission of nerve impulses |
| Fibre | Promotes gut health and helps stabilise blood sugar |
| Water | Most abundant substance in the human body; essential for maintaining health |
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What You'll Learn
Carbohydrates
There are two types of carbohydrates: simple carbohydrates and complex carbohydrates. Simple carbohydrates are sugars and include monosaccharides, which consist of one sugar (saccharide) unit per molecule, and disaccharides, which contain two sugar units per molecule. Foods that are high in sugar fall into this category and cause a rapid rise in blood sugar, resulting in a surge of energy followed by a rapid drop that can leave you feeling tired.
On the other hand, complex carbohydrates, or polysaccharides, are large molecules made up of many sugar units. Starches (polymers of glucose) are the most common polysaccharides in the diet and can be found in a variety of foods, including cereal grains, legumes, and potatoes. Complex carbohydrates are healthier because they contain vitamins, minerals, and fiber, which help to stabilize blood sugar levels. They also take longer to break down, preventing blood sugar spikes.
It is important to find the right balance of carbohydrate intake. Eating too few or too many carbohydrates can disrupt the production of T3, the thyroid hormone. Fad diets have often encouraged negative perceptions of carbohydrates, but nutritional therapists emphasize the importance of distinguishing between refined sweets and starches, which should be avoided, and natural sources of carbohydrates, which can be beneficial.
A specific carbohydrate diet (SCD) is a type of diet that eliminates hard-to-digest carbohydrates. It involves consuming only carbohydrates that are easily broken down and absorbed by the digestive system, thereby preventing the growth of harmful bacteria that can cause gut inflammation.
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Proteins
The biologic or nutritional value of proteins is not fixed but varies with the age of the consumer. The amino acid requirements change with growth and development. However, the degree to which the mixed proteins in typical diets differ in their nutritional value for younger children through adulthood seems rather small, especially when the diet contains a mixture of good protein sources.
Vegetarians' total protein intake is not much lower than that of omnivores. However, it is important to carefully evaluate epidemiologic studies on vegetarian and omnivore protein intake because the lifestyles of vegetarians are likely to differ from those of omnivores in many ways that may impact their health.
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Lipids
It is important to note that while lipids are necessary for a healthy diet, not all lipids are beneficial. Trans and saturated fats, for example, are associated with increased levels of "bad" LDL cholesterol, which can lead to a higher risk of heart disease, atherosclerosis, and other health problems. Unsaturated fats, on the other hand, can help regulate blood cholesterol levels and reduce the risk of heart disease. Therefore, it is recommended to consume saturated and trans fats in moderation and to replace them with unsaturated fats whenever possible.
In summary, lipids are an important part of a balanced diet, providing energy and essential nutrients. However, it is crucial to consume them in moderation and to prioritize unsaturated fats over saturated and trans fats to maintain optimal health.
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Vitamins
There are various types of vitamins, each with specific functions and sources. For example, vitamin C, also known as ascorbic acid, is important for immune function, iron absorption, and the production of collagen, which is necessary for maintaining healthy skin, bones, and connective tissues. Good sources of vitamin C include citrus fruits like oranges and kiwis, as well as red and green peppers, broccoli, and tomatoes.
Vitamin A is another essential vitamin with multiple functions, including maintaining healthy vision, supporting the immune system, and promoting cell growth. Liver is known to be rich in vitamin A, and other sources include dairy products, fortified cereals, and orange and green fruits and vegetables.
Vitamin D is unique in that it can be challenging to obtain sufficient amounts from diet alone. Vitamin D promotes bone growth and strength, assists in muscle movement, and bolsters the immune system. Fatty fish like salmon and fortified foods like dairy and cereals are good sources of vitamin D, but supplements may be necessary for some individuals to meet their daily requirements.
Vitamin B12, found in animal products like meat, seafood, and dairy, is crucial for blood cell formation, neurological function, and DNA synthesis. Folic acid, or vitamin B9, is another B vitamin that aids in red blood cell formation and is particularly important for pregnant women to support the development of the fetus's neural tube. Leafy greens like spinach, beans, and fortified cereals are good sources of folic acid.
In summary, vitamins are essential micronutrients that play diverse and critical roles in the body's functioning and overall health. While a varied diet rich in fruits, vegetables, whole grains, nuts, dairy, and proteins can provide a good foundation for vitamin intake, certain individuals may benefit from targeted supplementation, especially in the case of vitamin D.
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Minerals
Mineral deficiencies can lead to ill health. For example, a lack of iron in the diet can cause anaemia, while a lack of iodine can lead to goitre. In some cases, supplements may be necessary to ensure adequate mineral intake, but most people can get the required amount of minerals through food alone.
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Frequently asked questions
Carbohydrates, proteins, and fats are the main types of macronutrients that supply energy in the diet.
Fat provides the most energy per gram, with 9 calories per gram, compared to 4 calories per gram for carbohydrates and proteins.
Carbohydrates include sugars, starch, and fiber in the diet.
