Nutrients: Definition, Examples, Meaning, Vitamins, Minerals, Macronutrients

What Are Nutrients?

Nutrients are chemical substances which an organism consumes and assimilates or absorbs, and which it requires to keep up the normal activities of its body. They participate in various cellular activities of the body, provide energy, repair tissues, and regulate body processes. Nutrients promote body growth, bolster the immune system, and control the metabolism process in the body.

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This Story also Contains

1. What Are Nutrients?
2. Types Of Nutrients
3. Functions Of Nutrients

Types Of Nutrients

Nutrients are categorized into two major classes: macronutrients and micronutrients.

• Macronutrients: These are required in large quantities and include carbohydrates, proteins, and fats.

• Micronutrients: Needed in smaller amounts, such as vitamins and minerals

Macronutrients

Macronutrients make up the bulk of energy needs and are needed in greater amounts, primarily providing energy to the human body.

• Carbohydrates: The first and primary source of energy—this class of nutrients includes grains, fruits, and vegetables.

• Proteins: There for building and repairing tissue—of paramount importance—they are composed of amino acids and found in various animal and plant sources, in addition to meats, fish, dairy products, beans, and nuts.

• Fats: Store energy and form cell membranes including saturated, unsaturated and trans fats. They come in oils, butter, nuts and in the flesh of fatty fish.

Micronutrients

Micronutrients also have critical functions in the body, but their daily requirements are lower.

• Vitamins: Assure immune function, the correct production of energy, and help maintain healthy bones. They derive from fruits and vegetables, dairy products, and meat.

• Minerals: They underlie the health of bones, muscle functioning, and nerve signalling. This includes calcium, potassium, iron, and zinc, attained from leafy greens, nuts, and seeds, and from animal products such as red meat.

Nutrient-Dense Foods

Nutrient-dense foods are foods that contain more than one nutrient working together in a balanced diet.

Essential Nutrients

The essential nutrients are those not produced by the organism and, therefore usually must be ingested.

• Essential Amino Acids: Taken from proteins from meat, eggs, and legumes.

• Essential Fatty Acids: Found in fats .

• Vitamins: Both vitamin C and vitamin D are in citrus fruits, leafy greens and fortified foods

• Minerals: Like Calcium and Iron, in milk and red meat respectively, Dark leafy green vegetables

Carbohydrates

They are considered the major energy source of the body. They can either be in the form of sugar, a simple carbohydrate, occurring naturally in fruits or added to most foods that provide immediate sources of energy, or they can occur in complex forms such as starches and fibres in cereal and vegetables, hence promoting sustained energy releases.

Calcium

Calcium is an element that is needed by the body to keep the bones and muscles healthy. It can be found in foods such as milk and other dairy products, green leafy vegetables, fortified foods, almonds, and sesame seeds. Calcium plays a very vital role in the formation and development of healthy and strong bones and teeth. It helps in the adaptation of nerves, muscle contraction, and blood clotting.

Cholesterol

Cholesterol is a form of fat that floats around in your blood. Your body produces it, but it is also found in animal products like eggs, cheese, and meat. Cholesterol performs many essential functions in the body: it forms part of the cell membrane structure, in the manufacturing process of sex hormones, and the production of vitamin D and bile acids required for digestion.

Fats

Fats give energy and organ insulation. They include the following:

• Saturated Fats: These are usually found in animal products and some plant oils.

• Unsaturated Fats: They are found in nuts, seeds, fish and in vegetable oils. It consists of monounsaturated and polyunsaturated fats having positive effects on heart health.

• Trans Fats : They are found in processed foods and should be limited as they come with problems associated with developing heart diseases.

Iron

Iron is essential for the production of blood. It is derived from red meat, beans, fortified cereals, spinach, tofu, and lentils. Iron binds to haemoglobin in red blood cells, which transports oxygen to different parts of a person's body. In addition, it helps in energy metabolism and cognitive function.

Protein

Proteins are known as the building blocks of the body. Where do you get protein? From meat, fish, eggs, milk, legumes, nuts, soy products, and quinoa, it's there. Proteins will build and repair tissues, enzymes, and hormones, support immune function and muscle growth, and be vital to the general structure and function of the human body.

Sodium

Sodium is an essential electrolyte that is found in table salt and a variety of processed foods. It is involved in fluid balance, nerve function, and muscle contractions and impacts blood pressure and volume.

Functions Of Nutrients

Nutrients have diverse functions in supporting health.

Energy Production:

Carbohydrates and fats are the primary energy-providing macronutrients. Proteins can also be mobilized to provide energy when necessary.

Growth and repair:

Proteins are involved in the building and repair of tissues; vitamins and minerals support growing and regenerating cells.

Regulation:

Vitamins and minerals help regulate many of the activities happening within the body, such as immune functions, bone metabolism, and blood coagulation. Electrolytes such as sodium and potassium participate in fluid balance and nerve functions.