Nutrients are substances that the body needs to grow, maintain health, and perform its functions.
They are derived from food and are vital for disease prevention, growth, and good health.
Nutrients are generally divided into two primary groups: macronutrients and micronutrients.
Here's a classification of nutrients based on their functions and importance:
1. Macronutrients:
Macronutrients are required by the body in larger amounts, and they provide the energy we need to function. They include:
A. Carbohydrates:
I. Simple Carbohydrates (Sugars): Includes glucose (blood sugar), fructose (fruit sugar), sucrose (table sugar), and lactose (milk sugar).
II. Complex Carbohydrates: Includes starches (found in grains, potatoes, etc.) and dietary fiber (soluble and insoluble).
B. Proteins:
Made up of amino acids, which are their basic building blocks. There are essential amino acids (which need to be consumed in the diet) and non-essential amino acids (which the body can produce).
C. Fats (Lipids):
I. Saturated Fats: Found primarily in animal products and some tropical oils.
II. Unsaturated Fats: Can be monounsaturated (like in olive oil) or polyunsaturated (like in fish, flaxseeds, and walnuts).
III. Trans Fats: Found in some processed foods and are harmful to health.
IV. Cholesterol: A lipid present in animal products.
2. Micronutrients:
Micronutrients are required by the body in smaller amounts, but they are crucial for various physiological functions.
A. Vitamins:
Water-soluble Vitamins: Include Vitamin C and B-complex vitamins like B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folic acid or folate), and B12.
Fat-soluble Vitamins: Include Vitamins A, D, E, and K.
B. Minerals:
Macro-minerals (Major minerals): Needed in larger amounts. Examples include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.
Trace Minerals (Micro-minerals): Needed in smaller amounts. Examples include iron, manganese, copper, iodine, zinc, fluoride, and selenium.
3. Water:
Though often not categorized strictly under nutrients, water is vital for life. It's involved in every cellular function of the body and is required in significant amounts.
4. Others:
A. Dietary Fiber:
Though not digestible, dietary fiber is crucial for digestion and can be categorized as soluble or insoluble fiber.
B. Phytonutrients (or Phytochemicals):
These are natural compounds found in plants that can have health benefits. Examples include flavonoids, carotenoids, and lignans.
Understanding these nutrients, their sources, and their functions in the body helps in planning balanced diets and ensuring optimal health.