Have you ever wondered where we get energy and how our bodies perform its vital functions? The answer lies in nutrients, which are the substances or ingredients that provide energy, promote growth and maintain life.
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A healthy human diet usually involves six kinds of nutrients: carbohydrates, proteins, lipids (fats), minerals, vitamins, and water. Want to know more about them? Continue to read to find out!
Carbohydrates include sugars, starches, and fibers. They are known for being the main source of energy for the body. There are two types of carbohydrates: simple carbohydrates, known for their “sugars”, and complex carbohydrates, known for their “starches” and “fibers”. Most calories in our diet should come from complex carbohydrates, which could be found in bread, pasta, and vegetables, while simple carbohydrates could be found in fruits and sugar such as raw sugar and brown sugar.
Fiber, a type of complex carbohydrate also known as “roughage”, is found in grains and plant food that cannot be digested by humans. Fiber helps food move through the digestive system. There are two types of fiber: soluble and insoluble.
Soluble fiber, which can be found in oatmeal, beans, and barley, reduces the blood cholesterol level and lowers the risk for developing heart disease.
Insoluble fiber binds with water and allows us to produce bowel movements, which prevents constipation and other intestinal problems. Insoluble fiber could be found in wheat products, fruits, and leafy vegetables.
Proteins are important for growth, the repair of body tissue, and the regulation of body processes. When necessary, proteins could also be used to supply energy. Additionally, proteins help us maintain strength and fight infection.
Food that contains protein can be divided into incomplete protein food and complete protein food. Incomplete protein food includes grains, pasta, corn, dried beans, peas, nuts, and seeds, while complete protein food includes meat, fish, poultry, eggs, milk, and yogurt. Soybean is known for the only complete protein plant food.
Lipids, or fats, provide energy and help the body store and use vitamins. Below listed are some facts of lipids:
Fats contribute to the taste and texture of many foods.
The body needs fat to maintain body heat, energy reserve, and build brain cells and nerve tissues.
Fats are stored as fat tissue that surrounds and cushions internal organs.
As a guideline, no more than 30% of caloric intake should come from fat in order to keep healthy.
Vitamins provide no energy, but help our body use other nutrients such as carbohydrates, proteins, and lipids. Vitamins are either fat soluble, which means they can be stored in the body, or water soluble, which means they dissolve in water and cannot be stored in the body. Fat soluble vitamins include vitamin A, D, E, and K; Water soluble vitamins include vitamin B and C, which help strengthen blood vessel walls, the body immune system, and aids in iron absorption.
Minerals regulate chemical reactions in the body. Two types of minerals are macrominerals and trace minerals. Macrominerals are minerals that are required in greater amounts such as calcium and sodium, the minerals that build strong bones and teeth. Trace minerals are minerals that are required in very small amounts such as iron and zinc.
Water is important for waste removal, regulation of body temperature, and the protection of our spinal cord and joints. Lack of water is linked to kidney stones, bladder cancer, and colon cancer. Drinking water, as well as getting enough fruit and vegetable intake, are key to staying hydrated and healthy.
To ensure the best possible health, it is important for us to consume all the six types of nutrients listed above. These nutrients help support vital functions including growth and the protection and strengthening of immune and nervous systems. Furthermore, they can help us prevent various diseases. Because nutrients are so important for us to keep healthy, we should always try to keep all six of them in our diet.
Written by: Benetta Wang
References:
“Nutrient.” The Merriam-Webster.Com Dictionary, www.merriam-webster.com/dictionary/nutrient. Accessed 14 Aug. 2020.
Fletcher, Jenna. “What Are the 6 Essential Nutrients?” Medical News Today, 22 Aug. 2019, www.medicalnewstoday.com/articles/326132#summary.
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