Six basic nutrients are essential and support your health, even in small amounts. These are the essential nutrients that our body requires to perform its basic functions and grow. They include protein, carbohydrates, fats, vitamins, and minerals. Our body can’t make or produce enough of them, so these nutrients must come from the food we eat.
These nutrients are vital for maintaining body health and for the development of tissues. Each nutrient plays a unique and irreplaceable role, from providing energy and building tissue to keeping the body hydrated and regulating bodily processes. A balanced diet that includes all six essential nutrients plays an important role in achieving and maintaining optimal health and well-being.
Categorization:
These essential nutrients break down into two categories:
- Macronutrients
- Micronutrients
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Macronutrients:
Macronutrients are the primary building blocks of our diet. They provide the body with energy. Macronutrients are the nutrients that our body requires in large amounts. They support body growth and other functions. Macros comprise protein, carbohydrates and fats as well and water.
Primary sources of body energy are carbohydrates and protein, while protein is essential for tissue repair and building. Water, on the other hand, doesn’t provide energy, but it is included in macronutrients because our body needs it in large amounts for processing, like temperature regulation, waste elimination, and nutrient transport.
Micronutrients:
Micronutrients are the nutrients that are needed in smaller amounts but are equally crucial for our health. Vitamins and minerals are micronutrients, supporting the health of your immune system, cells, and metabolism. Micronutrients support physiological functions, such as immune response, bone health, wound healing, etc.
For example, vitamin C deals with collagen production, while minerals like iron are important for carrying oxygen in blood. Although micronutrients are required in small amounts but their deficiency can lead to serious health issues. Therefore, both micronutrients and macronutrients are crucial for maintaining a healthy and well-functioning body.
1. Protein:
Proteins are the building blocks of our body. A long chain of amino acids combines to form a protein. The body uses 20 amino acids to create protein. The specific order of amino acids determines the structure and function of each protein. Out of 20 amino acids, nine essential amino acids are not synthesized in the human body, so they must come from the diet. Protein may be categorized as complete and incomplete.
Complete proteins consist of all essential amino acids. Complete proteins include animal products, soy, and quinoa, etc. On the other hand, incomplete proteins are those that do not contain all essential amino acids. Plant foods are incomplete proteins, including beans, nuts, and grains. To provide all essential amino acids, we can combine incomplete protein sources to create a healthy meal. For instance, it includes rice and beans or peanut butter etc.
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What does protein do in the body?
For healthy muscles, bones, and tissues, our body needs adequate protein intake. Protein is present in every body cell. Protein plays an important role in development, especially during childhood, adolescence, and pregnancy. Protein is essential for blood clotting, fluid balance, immune system responses, and hormones and enzyme Proteins are necessary for enzymes and hormones that regulate various bodily functions. Proteins help create antibodies to fight infections. It helps build and repair tissues, muscles, hair, and skin.
Major Functions:
Proteins are complex macromolecules made up of amino acids. They play a critical role in every biological process in the body.
Major functions of protein include:
Growth and Maintenance:
Proteins are the basic building blocks of muscles, skin, hair, nails, and internal organs. The body requires more protein to build and repair tissues during growth, pregnancy, or injury. It plays an important role in maintenance and growth.
Hormonal Functions:
Some hormones that help communication between cells and organs are made from proteins or peptides. Examples include insulin (regulates blood sugar), growth hormone (stimulates growth), and oxytocin (stimulates childbirth and bonding).
Immune Function:
Antibodies (immunoglobulins) are specialized proteins that recognize and counteract pathogens like bacteria and viruses.
Structural Role:
Proteins such as collagen, keratin, and elastin provide structure and support to cells, tissues, and organs. Collagen is found in skin, bones, and connective tissues; keratin is found in hair and nails.
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Healthy sources:
We get protein from a variety of animals and plants. Protein makes up 10 to 30 percent of your daily calories. Healthy sources of protein include:
Dairy Products:
Dairy products like cheese, milk, and yogurt also contain protein. Plant-based diets, such as whole grains and vegetables, contain protein but generally less than other sources.
Animal Products:
Animal Products contain protein in higher amounts than plant foods. Eggs, meat, such as chicken, beef, and lamb, and fish contain a higher amount of protein.
2. What are Carbohydrates?
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Carbohydrates are a major source of energy and one of the major types of nutrients. These are organic compounds that consist of carbon, hydrogen, and oxygen. They are essential for providing energy to cells, especially brain and muscle cells. Carbs are macronutrients found in certain foods and drinks.
For maintaining a healthy blood sugar level and fueling your body, carbohydrates play an important role. Carbohydrates, such as starches, sugars, are essential food nutrients. To provide energy to the cell body converts carbs into glucose (blood sugar).
Simple Carbohydrates VS Complex Carbohydrates: What’s the difference?
A food’s chemical structure, and to what extent your body digests it, reflect whether a carb is complex or simple. The body takes a long time to break down complex carbs, so they are less likely to cause spikes in blood sugar. These include vitamins, minerals, and fiber that your body needs. But on the other hand, simple carbs digest quickly than complex. Too many simple carbs contribute to weight gain and increase the risk of high cholesterol levels and diabetes. They cause rapid blood sugar spikes.
What do carbohydrates do?
These are the body’s main source of fuel. To fulfill a specific function, they provide the body with needed energy. Here is how it processes:
When you take carbohydrates, your digestive system starts to break them down. After the absorption of carbs, they are now called glucose or blood sugar. The body releases insulin, which gives direction to glucose towards cells for energy. Extra glucose will be stored in our muscles or liver. After this body converts too much extra glucose into fat. The amount of carbs you consume affects your blood sugar. Intake of a lot of carbs can raise sugar level in blood. High blood sugar (hyperglycemia) can lead to diabetes. Less consumption of carbs can lead to low blood sugar (hypoglycemia)
What are the different types of carbohydrates?
Different foods and drinks can have three types of carbohydrates:
- Fiber
- Starches
- Sugars
Sugars are simple carbs, while fiber and starches are complex carbs. Total carbohydrates refer to the combination of all three types of carbohydrates.
Fiber:
Fiber is a complex carbohydrate and may be soluble or insoluble. Soluble fiber can dissolve in water, while insoluble fiber can’t as our body can’t break them down. Soluble and insoluble fibers pass through the intestines, stimulating digestion. They lower cholesterol and regulate blood sugar. Plant-based foods like fruits, vegetables, and whole grains contain fiber. While animal products such as dairy products and meats have no fiber.
Starches:
Starches are complex carbohydrates and are a direct source of micronutrients (vitamins and minerals). Your body takes a longer time to break down complex carbohydrates. As a result, blood sugar levels remain stable and fullness lasts longer. Starchy carbohydrates are present in Beans, legumes, and chickpeas, while fruits include apples, berries, and melon. Vegetables like corn, peas, and potatoes contain starch.
Sugars:
Sugars are simple carbohydrates. Simple carbohydrates break down quickly in your body. As a result, blood sugar levels rise and then drop quickly. After eating sugary foods, you may notice a burst of energy, followed by tiredness.
Functions of Carbohydrates:
They are the body’s primary source of energy. Carbohydrates perform various body functions and help in energy regulation and production.
Energy Production:
After intake, carbohydrates are broken down into glucose, which regulates cellular activities. Carbohydrates provide 4 kcal) energy per gram
Glycogen Storage:
During glucose production, excess glucose is stored as glycogen in the liver and muscles for later use. As a result, during the period of fasting and exercise, the body uses stored glycogen for energy.
Brain Function:
The brain is highly dependent on glucose for energy. Inadequate carbohydrate intake can affect cognitive function and concentration.
Digestive Health (Fiber):
Dietary fiber (a type of carbohydrate) helps in digestion, promotes bowel regularity, and prevents constipation. Soluble fiber can also lower cholesterol and control blood sugar levels.
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3. Fats:
Fats are also known as lipids. Fats are important compounds that help your body absorb various vitamins and minerals. Calories coming from fat are higher than carbs and protein, but these calories are an important way of getting energy. Fats are a dense energy source and play a vital role in our bodies. They are made up of fatty acids and glycerol. Different types of fat exist in our body, some of which provide health benefits while others should be limited.
Our body can’t make some fatty acids on its own. Unsaturated fats are important as they provide fatty acids that your body can’t make. Nuts, seeds, fatty fish, and vegetable oils contain unsaturated fats. On the other hand, if you are consuming too much saturated fat, this may increase your cholesterol. Animal-based foods like butter, cheese, and red meat, as well as baked products, contain saturated fats.
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Major Functions:
Energy Storage:
Every gram of fat provides 9 kcal of energy, more energy than carbs and proteins. They are stored in adipose tissue, and the body uses them when energy intake is insufficient.
Cell Structure:
Fats are important components of cell membranes; they help to maintain membrane fluidity and function.
Insulation and Protection:
Fat provides insulation and protection against cold and protects internal organs against physical shock.
Vitamin Absorption:
Fat is necessary for the absorption of fat-soluble vitamins A, D, E, and K.
Healthy Sources:
Healthy sources of fats are crucial for brain function, hormone production, and absorption of fat-soluble vitamins (A, D, E, and K).
Monounsaturated Fats: (Heart-Healthy)
They help to reduce bad cholesterol levels (LDL) and support heart health.
- Avocados
- Olives and olive oil
- Nuts (almonds, cashews, peanuts, macadamias)
- Nut butters (natural peanut or almond butter)
- Seeds (pumpkin, sesame)
- Dark chocolate (in moderation)
While saturated fats are considered unhealthy, small amounts from whole food sources may be fine in a balanced diet. These need to be taken in moderation.
- Coconut oil (debated, but may be okay in moderation)
- Dark chocolate
- Full-fat dairy (yogurt, cheese, milk – preferably from grass-fed animals
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4. Vitamins:
Vitamins play an important role as they perform body-specific functions. Vitamins can be categorized as fat-soluble and water-soluble. Fat-soluble vitamins, including vitamins A, D, E, and K, after absorption, are stored in fat. They play a vital role in bone, vision, and immune health.
Water-soluble vitamins include vitamins C and B complex. They are harder to absorb but important for growth, skin, and nerves. Insufficient intake of vitamins causes disease and many health problems.
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Vitamins Functions:
Vitamin A:
It is essential for good vision, especially night vision. It plays an important role in maintaining healthy skin, the immune system, and cell growth.
Vitamin B1:
Vitamin B1 (Thiamine) helps the body in the conversion of food into energy and supports nervous system health.
Vitamin B2:
Riboflavin helps in energy production and contributes to healthy skin, eyes, and nerve function.
Vitamin B6:
Contribute to brain development and function, and help the body make the hormones serotonin and norepinephrine, which regulate mood, and melatonin, which regulates sleep.
Vitamin B12:
It is essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin D:
Helps in the absorption of calcium and phosphorus, which are crucial for building and maintaining strong bones and teeth. It also supports muscle function and enhances immunity.
Vitamin E:
Body cells are damaged due to free radicals than which act as an antioxidant and protect cells from damage. It provides support to the immune system and plays its role in skin and eye maintenance.
Vitamin K:
Vitamin K is responsible for helping the blood clot properly. It also contributes to bone health by assisting in bone mineralization.
Vitamin C:
Vitamin C is an antioxidant. It promotes wound healing and is essential for the production of collagen, which is essential for healthy skin, cartilage, and bones.
Healthy sources:
Vitamins are found in all kinds of foods, including fruits, vegetables, animal products, and whole grains. Eating a well-balanced diet can help ensure you get enough vitamins in your diet. Fruit consumption is essential for gaining vitamins.
5. Minerals:
 Like vitamins, minerals provide support to the body. They are essential because they perform many body functions, including building strong bones and teeth, and monitoring metabolism. Minerals are inorganic elements that are required in small portions for various physiological functions. Some minerals are needed in large amounts (macro minerals) while others are needed in small amounts (trace minerals).
Key Minerals and Their Functions:
Calcium:
Strengthen our bones and teeth. It plays a major role in muscle contraction, blood clotting, and nerve transmission.
Iron:
An important component of hemoglobin and myoglobin, which transports oxygen in the blood and muscles. Also involved in energy production and immune function. Iron deficiency (anemia) can impact overall health and energy level.
Zinc:
Essential for wound healing, immune function, DNA synthesis, and taste perception.
6. Water:
Water is essential for the regulation of every system in your body. Drinking enough water also helps prevent dehydration, which could cause constipation, fatigue, and other symptoms. Fruits and vegetables high in water may also contribute to your daily water needs. Water is an important nutrient, making up about 60-70% of total body weight. It is involved in almost all body processes.
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Major Functions:
Solvent and Medium for Reactions:
Most biochemical reactions occur in water. It dissolves nutrients, minerals, and other substances for transport.
Temperature Regulation:
Through sweating and evaporation, water helps maintain body temperature. It helps in homeostasis.
Transport:
Water is a major component that transports and carries oxygen, nutrients, and hormones to cells and removes waste products.
Excretion:
Water is necessary for eliminating waste in the form of urine and sweat.
Conclusion:
The six essential nutrients, carbohydrates, protein, water, minerals, fats, and vitamins, are important for our overall health. Each plays a significant role in growth, energy production, and the regulation of the body systems. A balanced intake of these nutrients ensures proper development, body performance, highlighting the importance of a nutrient-rich diet in daily life.
