Nutrients are chemical compounds your body requires in small amounts for energy and controlling basic bodily processes. There are six major nutrient groups: proteins, carbohydrates (sugars and fiber), fats, water, vitamins and minerals.
Studies of single nutrient interventions have not proven successful, suggesting that an analysis of overall diet patterns might be more beneficial. The goal should be to consume “less than” the daily Value amounts listed on food labels.
Carbohydrates
Carbs are one of the body’s primary energy sources. Thought to have more of an effect than just quantity eaten, refined sugars and high glycemic load foods have been linked with higher rates of obesity and metabolic disease; on the other hand, carbohydrates may help boost mood while increasing alertness depending on which variety is consumed.
The body relies on both simple and complex carbohydrates for energy. Simple carbs (monosaccharides and disaccharides) with their straightforward chemical structures can quickly be converted into energy, leading to an immediate spike in blood sugar and subsequent increases in insulin secretion. Complex carbohydrates consist of three or more sugar molecules joined together into an intricate chemical structure. Foods containing complex carbohydrates may include starches like corn, potatoes and wheat as well as fruits like cherries or spinach or arugula. Some dairy and meat products contain carbohydrates, particularly dietary fiber – a complex non-starch carb composed of both insoluble and soluble components – which has the potential to positively alter gut microbiota by stimulating short chain fatty acid production, decreasing inflammation, and modulating immune function [213].
Proteins
Protein can be found in all foods and is one of the body’s macronutrients. It provides energy as well as aiding bone, muscle and blood development as well as producing enzymes, hormones and vitamins.
Each protein consists of long chains (or strings) of amino acids linked together by hydrogen bonds. There are 20 amino acids available and each one can be combined in infinite combinations to create new proteins. Eleven of the 20 can be produced naturally in your body while nine must come from food; these essential amino acids.
Complete proteins are defined as those that contain all essential amino acids. Animal products like meat, fish and dairy provide these essential amino acids while plant sources include beans, lentils, nuts and seeds (including quinoa) and vegetables as plant-based sources. Although both animal and plant proteins can provide all essential amino acids necessary for healthful living. A varied diet should ensure you obtain all essential amino acids.
Fats
Fat is an invaluable source of energy and plays an essential role in assimilation of vitamins by the body. Additionally, fats play an integral part in cell membrane construction as well as nerve sheathing formation – they even play an anti-clotting and inflammation role! For optimal health it’s crucial that we select appropriate fat types.
Monounsaturated and polyunsaturated fats, which are liquid at room temperature, are the best type of fats for most applications. You’ll find them in foods such as avocados, olive oil and nuts; in plant-based cooking oils like canola, sunflower and safflower oils too!
Unsaturated fats provide health advantages when substituted for saturated fats. By replacing saturated fats, unsaturated fats may lower bad cholesterol and triglycerides levels in the blood, potentially decreasing heart disease risks. As your body can’t produce these essential dietary components itself, they must come from food. Remember that one gram of fat contains 9 calories; too much could increase your risk for cardiovascular issues.
Water
Water is one of the essential elements for all forms of life. Its properties make it essential for metabolism, providing a solvent in which solutes (such as organic molecules ) dissolve to become larger molecules that ultimately form starches, triglycerides, and proteins for energy storage and information transfer.
Water molecules consist of two hydrogen and one oxygen atoms bound together by hydrogen bonding; this property gives water its extraordinary abilities.
Water needs are determined by many complex factors, ranging from metabolic differences and environmental conditions and activities, to metabolic differences between individuals as well as activities performed. Due to this complexity of factors compared with those that dictate caloric intake, developing rational recommendations for fluid consumption was challenging; hence the Institute of Medicine and National Academy of Sciences decided not to develop Estimated Average Requirements (EARs), instead they established Adequate Intakes (AIs). Table 5 displays these AIs which have been converted from IOM AIs established based on nationally representative diet survey data.
