Nutrients: why are they essential?

Nutrients are essential for the growth, health, maintenance, and development of a human body. Since the human body cannot naturally produce nutrients, it is imperative to intake the right nutrients in the right amounts to nourish the body. Lesser intake of nutrients can cause the body to develop nutritional deficiencies that can lead to health problems later in life.

There are 6 essential nutrients needed to maintain a healthy human body - carbohydrates (CHO), lipids (fats), proteins, vitamins, minerals, and water. A normal healthy human body consumes nutrients 85% from fat and carbohydrates and 15% from protein.

Nutrients are divided into two, of which macronutrients are compounds that are obtained from food items. They are to be eaten in large quantities as they provide energy for one's body. Nutrients such as proteins, carbohydrates, and fat, come under macronutrients while nutrients such as vitamins and minerals come under micronutrients. They are nutrients that go a long way in helping the body function on a daily basis. In this blog, we will walk you through some of the major nutrients that you need to stay fit and healthy.

Carbohydrates

Carbohydrates are components that include carbon, hydrogen, and oxygen atoms. Carbs are the main source of energy in the human body. The daily intake of around 225 to 325 grams of carbs is recommended for an adult when eating a 2000 calorie diet. Fibre, starch, and sugar are the main types of carbs, present in an individual's daily diet. They help to support the immune system, brain functions, nervous system, digestive functions as well as provide the energy to perform daily tasks.

• Fibre - A type of carbohydrate that helps in reducing heart disease, obesity, gastrointestinal diseases, and diabetes. Many foods contain soluble and insoluble fiber. Some good sources include barley, oatmeal, beans, nuts, and fruits such as apple, orange, pears, etc.
• Starch - Starchy foods are the main source of carbohydrates and forms an essential ingredient to a healthy diet. Starch is mainly received from food items namely potatoes, bread, rice, and cereals.
• Sugar - Sugars come in two different forms: simple sugars and complex sugars. They are differentiated for their chemical structure as well as for how quickly they can be digested and absorbed. There are two sources of sugars found in one's diet. They are natural and added. Natural sugars are found in food items such as fruit and honey whereas added sugars are found in items such as cereals and biscuits.

Lipids

Lipids are components that are insoluble in water but are soluble in organic solvents. Fats and oils are important in a diet. They are important energy sources as well as essential fatty acids and fat-soluble vitamins which are associated with fat. They provide flavor and palatability in a diet. 

Phospholipids are important structural components of the brain and the nervous tissue that carries cholesterol and fats through the blood. Healthful fats help with cell growth, blood clotting, building new cells, reducing heart diseases as well as with type 2 diabetes, muscle movement, balance blood sugar, brain functioning, mineral, and vitamin absorption, hormone production, and immune functioning.

• Fats - Pork and beef are important in the distribution of fats in a diet since the 1900s. The main sources of fat are oils, meat, poultry, fish, and dairy products.
• Cholesterol -  Cholesterol and plant sterols, such as sitosterol are high-molecular-weight alcohols that are not related to the structure of fats and phospholipids. Cholesterol is found naturally from food of animal origin. The highest levels are seen in items such as liver and egg yolk but red meat, poultry (the skin), whole milk, cheese, etc, all contribute a great deal to a diet. 

Proteins

Proteins are an essential nutrient for the body. They are known to be the building blocks of body tissue and also as a fuel source. They provide the same amount of energy density as that of carbohydrates. It is recommended that an average human gets a minimum of 0.8grams of protein for every 20 pounds of body weight, which is an intake of 10% to 35% calories per day. Proteins are found in everybody's tissue ranging from one's hair to the muscles and bones.

Around 10,000 different proteins make a person the way they are. Proteins help in the growth and development of muscles, bones, hair, and skin, forming antibodies, hormones as well as it serves as a source of fuel for cells and tissues.

Since the body is not able to store amino acids we get 9 essential amino acids namely histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine tryptophan, and valine, from foods.

• Protein sources - Legumes such as lentils and beans, nuts and seeds such as almonds, pistachios, cashew nuts, walnuts, hazelnuts, etc, whole grains such as wheat, wild rice, quinoa, rice as well as vegetables and fruits, are a few sources of proteins.

Vitamins

Vitamins are organic substances needed in small quantities. They are distinct from other nutrients such as proteins, carbohydrates, and lipids. While vitamins can only be obtained from a diet or some synthetic source they are known as an essential nutrient. The absence of vitamins in one’s diet can lead to deficiency diseases. 

There are two types of vitamins, water-soluble vitamins, and fat-soluble vitamins. Vitamins are a part of micronutrients that provides many health benefits and boosts the immune system. It also helps prevent certain cancers namely prostate cancer and strengthens teeth and bones, helps in calcium absorption, maintains healthy skin, helps the body metabolize proteins and carbs, and supports the brain and nervous system to function effectively. There are 7 types of vitamins:

• Vitamin D -  It helps the body absorb calcium, which is important for bone health. Eg: fatty fish, egg yolks, and fortified foods such as milk, juice, and cereals.
• Magnesium - It is an essential nutrient that we get from foods which is important for bone health and energy production. It also calms the nervous system and regulates sleep problems. Eg: pumpkin, spinach, artichoke, soybeans, beans, tofu, brown rice, or nuts.
• Calcium - Calcium is the best nutritional defense against the loss of bone density. Eg: fortified cereal, milk, cheese, yogurt, salty fish, broccoli, kale, nuts and nuts butter, beans, and lentils.
• Zinc - It is involved in various aspects of cellular metabolism. Zinc helps in immune function, cell division, DNA synthesis, wound healing, and protein synthesis. It also supports growth during adolescence and pregnancy. A daily intake is required to maintain a steady state. Eg: oysters, beans, nuts, sardines, dairy products, etc.
• Iron - Iron is essential during times of rapid growth. Therefore during pregnancy and puberty, the body requires an increased amount of iron. Iron helps in increasing one's energy, in better brain functioning, and also in producing healthy red blood cells to the body. Some iron-rich foods are red meat, baked potatoes, cashews, dark green leafy vegetables such as spinach, etc.
• Folate - It is best known to prevent birth defects as well as fetus development. Folate also helps grow nails, fight depression, and combat inflammation. Dark leafy greens, avocado, beans, and citrus are all food sources for folate.
• Vitamin B-12 - They help in breaking down the micronutrients we consume (fats, proteins, carbs). Its food sources are fish, meat, poultry, eggs, and milk products.

Mineral

There are two types of minerals: major and trace minerals. The main sources of minerals are meat, cereals, fish, milk and dairy products, fruits and vegetables, and nuts.

• Major minerals - Magnesium, calcium, phosphorus, sulfur, sodium, potassium, and chloride all come under major nutrients. They help in keeping balanced water levels, maintain healthy skin, hair, and nails as well as improve bone health.
• Trace minerals - Iron, selenium, zinc, magnesium, chromium, copper, iodine, fluoride, and molybdenum all come under trace minerals. They help in strengthening bones, preventing tooth decay, aiding in blood clotting, helping to carry oxygen, supporting the immune system, and also supporting healthy blood pressure.

Water

Water is defined as an important essential nutrient for the human body. All biochemical reactions occur in water. It helps to fill in the spaces between cells as well as help form structures of large molecules such as protein and glycogen. It is also required for digestion, absorption, transportation, dissolving nutrients, and elimination of waste products from the human body.

All the above-mentioned nutrients play a vital role in forming a healthy body. The right intake of the right food helps battle diseases and strengthens the immune system. So no matter how busy your day goes, make sure you intake the right nutrients. In case you feel you are down on some essential vitamins, never shy away from taking the right supplements.

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