Nutrients are essential substances required by our bodies to generate energy and provide materials used in tissues and cellular processes, including carbohydrates (starches and sugars), proteins, fats, vitamins minerals and dietary fibre.
Human bodies require specific essential nutrients from food in order to function optimally, such as amino acids, fatty acids, iron and calcium. These “essential nutrients” must come from outside sources in order to stay alive.
Carbohydrates
Carbohydrates (also referred to as sugars) are one of the primary sources of energy for our bodies. Carbs can be found in starches like grains and beans, fruits and vegetables as well as being added as sucrose to foods. When digested, carbohydrates are broken down into glucose (blood sugar), providing energy quickly for use by cells in our bodies; any excess is stored as glycogen in livers and muscles until needed again later on.
Complex carbohydrates are long chains of sugar molecules that the body breaks down more slowly. You’ll find complex carbs in whole grains, beans and legumes, fruits and vegetables and foods as dietary fiber. When reading food labels you will see “total carbohydrates”.
Simple carbohydrates are short-chain molecules that the body quickly breaks down for energy, such as those found in sweets, soda, candy and some packaged fruit juices and desserts. Look out for food packages labeled with “sugars” or “sucrose”.
Proteins
Proteins are biological molecules that serve many functions in our bodies, from providing building blocks for cells to co-enzymes, hormones, and immune system components. Their presence varies between foods depending on their amino acid composition – while humans can synthesize most amino acids themselves, nine essential ones must come from food sources (called essential amino acids ). Animal foods like meat, fish and dairy contain complete proteins which contain all nine essential amino acids necessary for survival – thus qualifying as complete proteins.
Body proteins are broken down into amino acids for use in cell repair and growth, energy production, producing hormones and vitamins and producing other necessary substances such as hormones and nutrients. Protein consumption is especially essential in certain groups such as pregnant women, athletes and those undergoing bariatric surgery; its structure influences digestibility and bioavailability which will be discussed further in more depth below. Incorporation may alter its conformation or expose potential enzyme cleavage sites or hydrophobic regions that could reduce digestibility further.
Lipids
Lipids play many essential functions within and around our cells, from providing an energy reserve to regulating hormones to transmitting nerve impulses and cushioning vital organs. Furthermore, lipids transport fat-soluble vitamins and other substances.
Fats are the lipids found in most foods we eat and can either be solid or liquid at room temperature, coming from plants or animals. Lipids can be further divided into two major groups: simple lipids with hydrogen, carbon and oxygen molecules as their basic constituents; and complex lipids, which contain additional groups beyond these elements.
Lipids can be broken down into three main groups: fatty acids, glycerol and cholesterol. Each lipid type can then be further classified based on its chemical structure – for instance fatty acids may either be saturated (no double bonds) or unsaturated, with latter comprising monounsaturated and polyunsaturated forms of these lipids.
Saturated fats come from animal sources, while unsaturated fats are predominantly found in vegetable oils. Long-chain polyunsaturates like omega-3 and omega-6 fatty acids are considered healthy forms of polyunsatured fatty acids.
Water
Water is an essential element for life and one of the world’s most commonly used solvents, with two hydrogen and one oxygen atoms composing its composition. Water plays a pivotal role in life as both its essential component and as the most widely utilized solvent; its ability to dissolve various substances under various conditions has earned it the label “Universal Solvent.” Additionally, its polarity affects how it interacts with various substances including cholesterol and proteins found within our bodies.
Water is essential to life: its chemical reactions help build essential cell components like DNA and proteins, while acting as a solvent transporting nutrients and materials across cell membranes. Water also aids digestion and waste expulsion from our bodies – helping form healthy stool in large intestines while helping reabsorb nutrients we take in via foods and beverages into bloodstream. In order to stay hydrated and avoid dehydration it is necessary that enough water be consumed daily in order to achieve overall wellness and avoid dehydration.
