Nutrients are essential elements that our bodies require for growth, repair and proper functioning. Unfortunately, humans do not produce these nutrients on their own – instead, they must be obtained through diet.
Deficits in essential nutrients can have serious repercussions for our health, leading to deficiency states that negatively impact health. Nutritionals can be divided into macro- and micronutrients.
Eating a diverse array of foods is the ideal way to ensure you receive all the necessary nutrients.
Carbohydrates
Carbs provide your body with energy. Carbs are a form of macronutrients that encompass sugars, starches and fiber; when shopping for foods labeled with “total carbohydrates”, this refers to this combination. Foods rich in healthy carbohydrates include fruits, vegetables, whole grains and cooked beans and peas.
Your body breaks down carbohydrates into glucose for energy to power cells and organs. Aim for 45-65% of total caloric intake from carbohydrates as part of an optimal diet plan; complex carbs such as those found in unprocessed whole grains, vegetables and fruits should be prioritized over simple ones found in candy, desserts, white bread and soda which digest quickly, leading to elevated blood sugar levels as well as providing extra calories than necessary.
Calcium
Calcium is widely recognized for its role in maintaining strong teeth and bones, as well as other essential functions in the body such as heart rhythm regulation and nerve transmission.
People at different life stages require different amounts of calcium; young children and teenagers often have higher needs than adults. Milk, cheese and yogurt are great sources of calcium; those who cannot get enough through diet may require an dietary supplement instead.
Calcium in blood and other tissues plays a key role in various biological functions, including muscle contraction, bone mineralisation, clotting and maintaining regular heart rhythms. Randomised controlled trials suggest that taking either calcium supplements with or without vitamin D supplements could lower their blood pressure risk significantly in some people.
Proteins
Proteins are crucial components of our health. Protein is one of the building blocks for many of the body’s tissues and plays an essential role in supporting immune function by producing antibodies against infections and diseases. Protein also supplies minerals like calcium, iron and zinc. Although our bodies can produce some amino acids themselves – known as essential amino acids – nine must come from food sources like meat, eggs and dairy products for optimal levels.
Proteins are composed of hundreds of amino acid molecules connected via chemical bonds to form long chains called polypeptides, which bend and twist into three-dimensional shapes that suit their functions in the body.
Fats
Fats are essential nutrients, used by our bodies to form cell membranes, nerve tissue (including the brain) and hormones, provide energy to power daily functions and store any leftover fat in fat cells for later use. Recent research indicates that certain kinds of fats, specifically monounsaturated and polyunsaturated ones may help lower cholesterol and triglycerides while managing blood sugar more effectively.
These healthier fats tend to be liquid at room temperature and can be found in vegetables oils, avocados, nuts, and fish. As your body cannot produce them itself, polyunsaturated fats must come from food sources if you want heart health benefits – specifically omega-3 fatty acids which you can get by eating fish such as salmon, mackerel, herring and sardines as well as walnuts and flax seeds.
Vitamins & Minerals
Vitamins and minerals are integral to human health, with recommendations for appropriate dietary intake ensuring most people consume enough. They play an essential role in biochemical processes and physiological functions alike; deficiencies may result in clinical symptoms like fatigue.
B vitamins (thiamine, riboflavin, niacin, pantothenic acid, folate and vitamin C), iron and magnesium have long been recognized for their essential roles in converting carbohydrates and fats to biologically active oxygen that supports muscle and brain health. Their activities also generate reactive species which require an efficient antioxidative system – something provided by various vitamins and minerals including vitamin C.
In this section, evidence for the role of selected vitamins and minerals in energy production and cognitive function will be reviewed, with particular attention paid to observational and supplementation studies. It aims to include data from healthy adults, as well as adolescents and elderly subjects when possible.
