Micronutrients are those nutrients that the body needs in smaller amounts. Click on the links below to discover the functions, recommended dietary intake, and food sources of the different nutrients our bodies need. Assuming that they are consuming a variety of fruits, vegetables, grains, and proteins, most adults naturally consume adequate amounts of macronutrients and most vitamins and minerals without the need to track food intake. Special considerations may need to be taken for individuals following a special diet e.
For example, chili made with beans iron and tomatoes vitamin c. We lose water each day through sweat, breathing, and urination, so it's important to stay hydrated. How much water we each need varies depending on several factors, including activity level, but a good rule of thumb is to drink enough water to prevent feeling thirsty.
Besides drinking plain water, here are some alternative methods for staying hydrated:. Be wary of sodas, lemonades, and other drinks that may be hydrating, but contain added sugar. It provides nutrients that the body uses for growth and health. There are five types of nutrients that fall into two broad categories: macronutrients and micronutrients.
Macronutrients, which are required in large amounts, include carbohydrates, proteins and fats. In contrast, micronutrients are required in small amounts and include vitamins and minerals. A sixth category includes water, which is essential to life. Carbohydrates have become the chief enemy to many dieters. Yet they are essential macronutrients, since they fuel the brain and muscles.
They also contain the fiber the gut needs to properly function. Simple carbohydrates contain one or two sugars, while complex carbohydrates are made of three or more linked sugars. Both types deliver 4 calories per gram, but complex carbohydrates take longer to digest than simple carbohydrates and promote satiety. Plant-based foods and whole grains are good sources of complex carbohydrates, while simple carbohydrates abound in fruits, table sugar, honey and sweetened processed foods.
Proteins give structure to all cells. They also help repair tissues and fight infection. When consumption exceeds the body's needs, protein can serve as an energy source, delivering 4 calories per gram. Twenty amino acids constitute the building blocks of proteins. This is why eating and taking in the nutrients that provide energy and become the components of our bodily structures is essential to for sustaining human life. Nutrients are the substances found in food which drive biological activity, and are essential for the human body.
They are categorized as proteins, fats, carbohydrates sugars, dietary fiber , vitamins, and minerals, and perform the following vital functions.
Protein is the main constituent of the body, making up the muscles, internal organs, skin, and blood, etc. If compared to a car, it would be the material from which the body and engine are made. Just like a car cannot be driven fast without a solid frame, without protein the human body cannot be kept in a healthy state.
There are 20 kinds of amino acids that make up proteins, 9 of which are not synthesized in the body, and are therefore called essential amino acids. These essential amino acids must be supplemented from meals.
Although consuming too much fat can lead to obesity, small amounts can provide a highly efficient energy source 9kcal per gram.
Carbohydrates can be broken down further into the two categories of sugars and dietary fiber. Sugars are the carbohydrates which can be used as an energy source to move the body such as during exercise and are stored in the liver and muscles as glycogen.
Sugars are also the main source of energy for the brain. Dietary fiber, on the other hand, is also known as the sixth major nutrient and is the indigestible portion of food that is not broken down by human digestive enzymes.
It helps to increase the number of good bacteria in the digestive tract, maintain the balance of bacteria in the intestines, and as such is very beneficial for the body. Fats can be found in abundance in the fatty portion of meats and in cooking oils, and sugars can be found in ample quantities in grains, potatoes, sugar, and fruit. Vitamins and minerals are not used as energy, but instead aid in breaking down and building up proteins, fats, and sugars, and are an essential nutrient for keeping the body healthy and in good working order.
Vitamins can be broken down into two categories: water-soluble and fat-soluble. Fat-soluble vitamins A, D, E, K dissolve easily in fats and can lead to a vitamin overdose if consumed in large amounts.
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