Nutrients are essential for our health and wellbeing. They are the building blocks of life, providing us with energy, helping to maintain our immune system, and playing an important role in cell growth and repair. Nutrients can be found in a variety of foods, including fruits, vegetables, grains, dairy products, and meat. It is important to understand the different types of nutrients and how they work together to keep us healthy.
Eating a balanced diet rich in nutrients can help us stay healthy and fit. Each nutrient plays an important role in keeping us healthy and providing energy to our bodies. From proteins to carbohydrates, vitamins to minerals, all these nutrients are essential for our body’s health and well-being. Knowing more about the different types of nutrients can help us make better food choices and ensure that we are getting all the nutrients that we need for a healthier life.
Types of nutrients
- Carbohydrates.
- Proteins.
- Fats.
- Vitamins.
- Minerals.
- Dietary fiber.
- Water.
- Amino Acids
1) Carbohydrates
Carbohydrates are one of the most important macronutrients in our diet. They provide us with energy and help to regulate our blood sugar levels. There are two types of carbohydrates: simple carbohydrates and complex carbohydrates. Simple carbohydrates, such as sugars, can be found in fruits, honey, and processed foods. Complex carbohydrates, such as starches and fibres, are found in whole grains, legumes, and vegetables. Eating a balanced diet that includes both types of carbohydrates is essential for maintaining good health.
Carbohydrates or carbs are sugar molecules. Carbohydrates are biomolecules consisting of carbon, hydrogen, and oxygen atoms. The body breaks down carbohydrates into glucose. Glucose or blood sugar is the main source of energy for our body’s cells, tissues, and organs.
Three Types Of carbohydrates
- Sugars
- Starches
- Fiber
Sugar
Soluble Carbohydrates, Sweet taste sugar also called a monosaccharide, include glucose, fructose and galactose.
Sugar is one of the most common sources of energy. It is found naturally in many foods such as fruits and vegetables, as well as in processed foods like candy and baked goods. While sugar can provide a quick burst of energy, it should be consumed in moderation as it can lead to health issues such as obesity and diabetes if consumed in excess.
Starches
Starch is a polymeric carbohydrate, many grains, and vegetables, including wheat, maize, potatoes, rice, peas, pulses, manioc, sweet potatoes, and bananas, naturally contain the carbohydrate known as starch.
The majority of us consume foods containing starch (grains and vegetables) on a regular basis because our bodies require carbohydrates to function. Starch is the body’s primary source of energy. All of these vegetables and grains can also be used to extract the starch, which can then be used as a distinct, premium culinary ingredient or to create other starch-based products.
Fiber
Fiber is a type of carbohydrate that the body can’t digest. Though most carbohydrates are broken down into sugar molecules called glucose, fiber cannot be broken down into sugar molecules instead it passes through the body undigested.
2) PROTEIN
Molecules are made up of amino acids. Proteins are needed for the body to function properly. They are the basis of body structures such as skin and hair and other substances such as enzymes, cytokines and antibodies.
Type of protein.
- Antibodies.
- Contractile protein.
- Enzymes.
- Hormonal Protein.
- Structural Protein.
- Storage Protein.
- Transport Protein.
Antibodies
Specialized proteins called antibodies protect the body from foreign invaders or antigens. They can be utilized by the immune system to identify and defend against bacteria, viruses, and other foreign invaders in blood since they can move through the bloodstream. Antibodies can block antigens so that white blood cells can kill them as a form of defence.
Contractile Protein
Muscle contraction and movement are induced by contractile proteins. Cells have a colloidal network of contractile proteins in their cytoplasm. Actin, which regulates muscular contraction as well as cellular movement and division processes, is mostly abundant in eukaryotes. Actin’s functions are powered by myosin, which provides it with energy.
Enzymes
Proteins have been found to contain enzymes. Proteins, nucleic acids, carbohydrates, and lipids are all necessary for life, and enzymes help an organism to build these things up, convert them into other substances, and breakdown them. Enzymes are the catalysts for all metabolic reactions. Life cannot exist without enzymes.
Hormonal Protein
Hormonal proteins are messenger proteins that helps to coordinate certain bodily functions. Growth factors support a specific type of cell to divide and differentiate. Growth factors for skeletal muscle hypertrophy include insulin-like growth factor (IGF). The skeletal muscle produces IGF. It promotes protein synthesis and controls insulin metabolism.
Androgens, or male sex hormones, include testosterone. Androgens’ main physiological function is to support the development of male organs and features. The neurological system, skeletal muscle, bone marrow, skin, hair, and sex organs are all affected by testosterone.
Structural Protein
Collagen is the most perfect example of a structural protein and is found in skin, cells, and bones. Cells include structural proteins as well. They are sometimes involved in cell movement and serve to provide the cell with its internal structure (the cytoskeleton). In larger cells, structural proteins are extremely important.
Storage Protein
The body stores amino acids in storage proteins until it is ready to utilize them. Storage proteins include, for example. Ferritin is a storage protein that contains iron.
Transport Protein
In the body, transport proteins act as transporters to carry chemicals from one place to another. As an oxygen transporter in the blood, the respiratory protein hemoglobin carries oxygen from the lungs to the body’s organs and tissues.
Another type of transport protein known as cytochromes serves as an electron carrier protein in the electron transport chain.
Protein-rich foods are
- Peanuts and peanut butter.
- Shellfish.
- Turkey breast.
- Pumpkin seeds.
- Ezekiel bread.
- Protein powder.
- Quinoa.
- Fish.
- Milk.
- Lentil.
- Chicken breast.
- Almonds.
- Eggs.
3) FATS
Fat is one of the most important sources of calories. Saturated, unsaturated, and Trans fats are the three basic forms of fat. Omega-3 fatty acids, which are found in foods like salmon, walnuts, and flax seeds, are among the unsaturated fats that are essential for good health. Animal products often include saturated fats. Tran’s fats should be avoided because they are frequently present in packaged meals like chips and cookies.
TYPES OF FAT
- Monounsaturated Fats
- Polyunsaturated Fats
- Saturated Fats
- Trans Fats
Monounsaturated Fats
Monounsaturated fat is a type of dietary fat. Monounsaturated fats are liquid at room temperature, but start to harden when chilled.
Monounsaturated fat is found in olive oil, nuts, seed, and some animal-based foods. Diets high in monounsaturated fats can help with weight loss, reduce the risk of heart disease and decrease inflammation.
Polyunsaturated Fats
Polyunsaturated fatty acids are fatty acids that contain more than one double bond in their backbone. Foods and oils with higher amounts of polyunsaturated fats are
- Walnuts
- Sunflower seeds
- Flax seeds or flax oil
- Fish such as salmon, mackerel, Herrel, albaco
- Corn Oil
- Soybean Oil
- Canola oil
Saturated Fat
Saturated fat is a type of fat in which the fatty acid chains have all single bonds.
Examples of saturated fats are
Butter ghee, Coconut oil, and palm oil
- Cakes
- Fatty cuts of meat
- Sausages
- Bacon
- Cheese
TRANS FAT
Trans fatty acid is a type of unsaturated fat that naturally occurs in small amounts in meat and milk fat.
- Microwave popcorn
- Frozen Pizza
- Refrigerated dough, such as biscuits and rolls
- Fried Foods, including French fries, doughnuts, and fried chicken
Fatty Acids
The Building blocks of the fat in our bodies and in the food we eat. During digestion, the body breaks down fats into fatty acids which can then be absorbed into the blood.
Sources of Fatty Acids
Fruit, Vegetable oils, Seeds, nuts, animal fats and fish oils.
4) Vitamins
A range of biological activities, such as growth and development, wound healing, bone and tissue maintenance, immune system health, and other bodily functions, require vitamins, which are natural, essential elements, in little amounts. These essential organic compounds carry out a number of metabolic functions.
Type of protein are vitamin A,D,E,K,C,B1,B2,B3,B5,B6,B7.
Vitamin A
The human body relies on vitamin A to support cell growth and development. It supports the growth of the gums, glands, bones, teeth, and hair. In addition to helping to prevent lung cancer, vitamin A also helps to reduce night blindness.
Get Vitamin A from – Salmon, other cold-water fish, egg yolks, and fortified dairy products.
Vitamin D
Vitamin D is a necessary vitamin that helps the body absorb calcium and supports healthy bones and teeth.
Get Vitamin D from
Butter, egg yolks, fatty fish, and fish-liver oil, all of which are fortified; as well as beverages prepared from soy or rice and fortified milk.
Vitamin E
Fatty acids are protected by vitamin E, which also supports healthy muscles and red blood cells.
Get vitamin E from
Nuts, seeds, and fortified cereals; eggs; vegetable oils; margarine; and mayonnaise.
Vitamin K
The body needs vitamin K, It is required by the body for healthy blood clotting it is very essential.
Get vitamin K from-
Liver, broccoli, spinach, and other green leafy vegetables.
Vitamin C (Ascorbic Acid)
Citrus fruits include vitamin C, which is a vital nutrient for health. Strengthens blood vessel walls, aids in the healing of wounds and the absorption of iron, revents atherosclerosis, boosts immunity, and acts as an important antioxidant.
Get Vitamin C from
Citrus fruits, peppers, broccoli, potatoes, juices, melons, and berries.
Thiamine (Vitamin B1)
Maintaining a healthy metabolism requires vitamin B1. Also, it supports healthy neuronal activity, healthy appetite, and digestion.
Get Vitamin B1 from
Pork, cereals, fortified, legumes, grains, seeds, and nuts
Riboflavin (Vitamin B2)
The metabolism of energy depends on vitamin B2. Additionally, it promotes healthy skin, proper vision, and adrenal function.
Get Vitamin B2 from
Fortified cereals, grains, lean meat, poultry, dairy products, fortified soy/rice beverages, and raw mushrooms.
Niacin (Vitamin B3)
The body needs vitamin B3 to function properly. It facilitates typical growth and is utilised to digest energy. Vitamin B3 can help decrease cholesterol when taken in sufficient levels.
Get Vitamin B from
Eggs, beans, fortified bread, cereals, lean meats, poultry, fish, and milk.
Pantothenic Acid (Vitamin B5)
Vitamin B5 is a so very simple vitamin to find, it is one of the important vitamins.
Blood sugar levels are normalized and energy metabolism is aided. That’s why the human body needs vitamin B5
Get it from, almost all foods containing Vitamin B5.
Pyridoxine (Vitamin B6)
For good health, vitamin B6 is important. It stimulates the breakdown of proteins, the breakdown of carbohydrates, and the release of energy. Also, it helps red blood cell production and healthy neuronal activity.
Get Vitamin B6 from-
Food items include meat, fish, poultry, grains, cereals, bananas, kale, potatoes, and soybeans.
Biotin (Vitamin B7)
A healthy metabolism is maintained by vitamin B7, often known as biotin, which is a necessary vitamin.
Get Vitamin B7 from
Egg yolks, nuts, whole grains, yeast, and soybeans.
Folate, Folic Acid (Vitamin B9)
An essential vitamin, vitamin B9 is very necessary for women who are pregnant.
To create particular amino acids, DNA, RNA, red blood cells, and other compounds. For pregnant women, vitamin B9 is also crucial since it reduces the risk of birth defects.
Need Vitamin B9 from
Liver, yeast, asparagus, fortified flour, orange juice, avocados, leafy green vegetables, and legumes
5) MINERALS
Minerals are those elements on the earth and in foods that our bodies need to develop and function normally. Those essential for health include calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.
Calcium
Calcium is a mineral found in many foods. Almost all calcium is stored in bones and teeth to help make and keep them strong. Body needs calcium to help muscles and blood vessels contract and expand, and to send messages through the nervous system. Calcium is also used to help release hormones and enzymes that affect almost every function in the human body.
- Helps blood clotting.
- Helps muscle contraction and nerve function.
- Essential for building strong and healthy bones
Iodine
Iodine is a mineral found in some foods. The body needs iodine to make thyroid hormones. These hormones control body’s metabolism and other functions. They are also important for bone and brain development during pregnancy and infancy.
- Promotes the normal functioning of the thyroid gland.
- Helps in the proper functioning of brain functions.
- Promotes normal growth and development of cells.
Iron
Iron is a mineral. It is also added to some food products and is available as a dietary supplement. Iron is a part of hemoglobin, a protein that transports oxygen from the lungs to the tissues. It helps provide oxygen to muscles. Iron is important for cell growth, development, and normal body functions. Iron also helps the body make some hormones and connective tissue.
- Helps in transporting oxygen to all parts of the body
- Produces and stores the energy for further metabolisms.
Magnesium
Magnesium is a mineral naturally present in many foods, and is added to other food products. It is also available as a dietary supplement and is present in some medicines. It helps the body regulate muscle and nerve function, blood sugar levels, and blood pressure. It also helps the body make protein, bone, and DNA.
- Provides structure for healthy bones
- Produces energy from the food molecules
- Maintains proper functioning of muscle and nervous system
Sodium
Table salt is made up of the elements sodium and chlorine – the technical name for salt is sodium chloride. The body needs some sodium to work properly. It helps with the function of nerves and muscles. It also helps to keep the right balance of fluids in the body.
- Maintains cellular osmotic pressure.
- Helps in maintaining blood volume and blood pressure and fluid balance in the body.
Phosphorus
Phosphorus is a mineral that helps keep bones healthy. It also helps keep blood vessels and muscles working. Phosphorus is found naturally in foods rich in protein, such as meat, poultry, fish, nuts, beans, and dairy products. Phosphorus is also added to many processed foods.
- Helps the body store and use energy.
- Works with calcium in the formation of strong, healthy bones and teeth.
Potassium
Potassium is a mineral that cells, nerves, and muscles need to function properly. It helps body regulate blood pressure, heart rhythm and the water content in cells. It also helps with digestion. Most people get all the potassium they need from what they eat and drink. It is also available as a dietary supplement.
- Controls nerve impulses and muscle contractions.
- Helps in maintaining fluid balance in the body.
- Maintains proper functioning of muscle and nervous system.
Chloride
Chloride in association with sodium maintains the normal fluid balance in the body. It is used in the formation of hydrochloric acid (stomach acid) for digestion and to sustain electrical neutrality in the body. Table salt, tomatoes, celery and lettuce are rich sources of chloride.
- Maintains proper blood volume, blood pressure, and pH of our body fluids.
Copper
Copper helps in energy production and facilitates iron uptake from the gut. Chocolate, liver, shellfish and wheat bran cereals are rich sources.
- Formation of red blood cells.
- Helps with the functioning of the nervous system
Zinc
Zinc, a mineral that people need to stay healthy, 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 our ability to taste and smell. Zinc is found in a wide variety of foods, and is found in most multivitamin/mineral supplements.
- Aids in wound healing.
- Supports the immune system.
- Helps in the formation of strong bones.
- Controls the functioning of the sense organs in the nervous system.
- Important and essential process of cell division and reproduction.
Manganese
Manganese plays an important role in protein, carbohydrate and cholesterol breakdown and cell division. Along with vitamin K, it helps in blood clotting. Whole grains, nuts, soybeans and rice are rich in manganese.
- Helps maintain water balance.
- Controls nerve impulse transmissions.
Molybdenum
Molybdenum works in the body to break down proteins and other substances. Molybdenum is stored in the body, particularly in the liver, kidneys, glands, and bones. It is also found in the lungs, spleen, skin, and muscles. Good sources dietary sources of molybdenum are legumes, including beans, peas and lentils, green leafy vegetables, grains, nuts and liver. Molybdenum deficiency is very uncommon.
- Activates several enzymes that break down toxins
- Prevents the buildup of harmful sulfites in the body.
Chromium
Chromium is an aid to normal glucose metabolism and is usually in adequate supply in a balanced diet. The estimated safe and adequate daily dietary intake is from 0.05 to 0.2 mg for adults. The upper level of 0.2 mg should not be habitually exceeded, because toxic levels for many trace elements may be only several times the usual intakes. Good sources of available chromium are brewer’s yeast, meat products, cheeses, whole grains and condiments.
- Helps maintain normal blood sugar levels
- Helps cells draw energy from blood sugar.
Fluoride
Fluoride is vital to the formation and strength of teeth and bones. Fluoridated water is the best source of this mineral, also found in canned fish and tea. In those areas where natural fluoride levels in the water are low, fluoridation is recommended by public health authorities.
Selenium
Selenium is a trace mineral found naturally in the soil that also appears in certain high-selenium foods, and there are even small amounts in water. Selenium increases immunity, takes part in antioxidant activity that defends against free radical damage and inflammation, and plays a key role in maintaining a healthy metabolism. Good sources include Brazil nuts, sunflower seeds, sardines, poultry, eggs and spinach.
6) Dietary fiber
The components of plant meals that body cannot digest or absorb are referred to as dietary fiber, roughage, or bulk. Body doesn’t digest fiber like it does other meal ingredients like lipids, proteins, and carbs that it then absorbs. Instead, it exits body largely undamaged after passing through stomach, small intestine, and colon. Fiber is often categorized as soluble or insoluble, depending on whether it dissolves in water.
Soluble fiber.
This kind of fiber breaks down in the water to create a gel-like substance. It can aid in lowering blood sugar and cholesterol levels. Oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium all contain soluble fiber.
Insoluble fiber.
Those who experience constipation or irregular stools may find this sort of fiber helpful since it encourages the passage of material through your digestive tract and improves stool bulk. Insoluble fiber is found in foods like whole-wheat flour, wheat bran, nuts, beans, and vegetables including potatoes, cauliflower, and green beans.
Top 10 Fiber-Rich Foods
- Beans. In salads, soups, and stews, lentils and other beans are a simple way to add fiber to your diet. This vegetable might be labeled as a fiber vegetable.
- Berries.
- Avocadoes.
- Popcorn.
- Whole Grains.
- Apples.
- Dry Fruit
7) Water
Water is a macronutrient as well! It is equally important even though it doesn’t contain energy like the other three macronutrients. The most common substance in the human body is water, which is also a vital nutrient for good health. Water plays an essential role in the body, controls body temperature, produces bodily fluids, transports nutrients, and removes waste.
Amino Acids
Amino acids are organic compounds that contain both amino and carboxylic acid functional groups. Amino acids come together to form proteins in your body.
The function of Amino Acid
Amino acid builds muscles cause chemical reactions in the body transport nutrients, and prevent illness.
Essential Amino Acids
Essential Amino Acids are histidine, isoleucine, luicine, lysine, methionine, phenylanine, threonine, tryptophan, Valine.
Foods with Amino Acid
1) Quinoa
Quinoa contains all nine essential amino acids that our body needs from food.
2) Eggs
Eggs are an excellent source of protein containing all of the essential amino acids.
3) Cottage Cheese
Cottage cheese contains significant quantities of several amino acids including threonine and tryptophan.
4) 4 Mushrooms
Mushrooms contain a total of 17 amino acids.
5) 5 Fish
Most type of fishes contains essential amino acids.
6) Legumes & Beans
Great source of high-quality proteins rich in amino acid lysine.
7) Turkey
Turkey has a high amount of amino acids, (Tryptophan) Tryptophan also helps produce serotonin which affects your mood and contributes to feelings of happiness and relaxation.