Nutrients are food components essential to the growth, development and reproduction of all organisms. They provide energy (in the form of calories). There are six classes of nutrients: proteins, carbohydrates (sugars and fiber), fats, minerals, vitamins and water.
Some nutrients are produced by our bodies while others must be consumed through diet in order to prevent deficiencies and diseases; these essential nutrients must also be considered an integral part of health and well-being.
Proteins
Proteins are essential components of life and make up nearly every cell in our bodies, providing energy as well as acting as enzymes, hormones and neurotransmitters – and even viruses such as influenza, dengue fever and AIDS contain proteins in their shells!
Protein is composed of amino acids linked together in long chains. While your body can produce nine of the 22 essential amino acids it needs for proper functioning, the remaining nine must come from food sources – essential amino acids can be found in animal products, soy, quinoa and some plant foods like beans and nuts.
Leucine is an essential amino acid for protein synthesis and cell repair, helping stimulate fat metabolism while producing growth hormones. Valine serves as an additional BCAA, supporting muscle tissue while providing natural energy sources.
Carbohydrates
Carbs provide energy to the body. They fuel brain, kidney, heart and muscle functions. After consuming carbohydrates, your body breaks them down into glucose (blood sugar) for energy production; any excess can also be stored as glycogen for later use.
Carbs can be found in grains, vegetables and fruits; opt for whole-grain varieties when choosing food with added sugars.
Complex carbohydrates are broken down more slowly, providing sustained energy and maintaining stable blood sugar levels. Examples of complex carbs include whole grains, legumes, starchy vegetables such as potatoes and corn as well as some fruits.
Simple carbohydrates contain one or two sugar molecules and are quickly digested, leading to an abrupt rise in blood sugar levels. Such foods include sweetened beverages, fruit and some processed food items.
Fats
Fats store energy and are essential in the formation of cell membranes, nerve tissue (including brain) and hormones. Furthermore, they aid in transporting fat-soluble vitamins such as A, D and E.
Fats are comprised of carbon atoms bonded with hydrogen atoms. Each fat differs depending on its length of carbon chain and number of hydrogen attachments; hence its behavior differs accordingly.
Monounsaturated and polyunsaturated fats are considered the healthiest forms of fat. You’ll find them in avocados, nuts, seeds and vegetable oils like olive and canola oil – they may help lower bad cholesterol, control blood sugar more efficiently and decrease triglycerides in the bloodstream.
Experts generally agree that cutting down on saturated fat from animal products and replacing it with unsaturated fats can lower the risk of heart disease. But too much dietary fat over time may contribute to weight gain and other diseases, so it’s crucial that consumers read food labels carefully and make smart dietary choices.
Minerals
Minerals are inorganic substances found naturally within Earth’s crust and solid under normal temperatures and pressure conditions; they do not originate from living organisms, unlike organic compounds like lipids and carbohydrates which have complex chemical structures.
Minerals are vital components of our bodies’ proper functioning. We rely on them for bones, teeth, tissues and other body parts such as muscles. Furthermore, they are vital in blood clotting and muscle contraction processes. Key minerals include magnesium, calcium, sodium potassium phosphorus which are plentifully found in foods like pulses nuts seeds fish meat sultanas.
Minerals are used in our daily lives to create products we rely on, such as iron ore, glass, gypsum, copper, gold, zinc and aluminium. We also need minerals for healthy skin, hair and nails – some even act as antioxidants to protect cells against damage! A balanced diet should provide most people with enough of these essential elements – though older individuals and those on restricted or low-calorie diets could be vulnerable.
