Six essential nutrients are necessary to maintain the body’s health, and even small amounts can be beneficial. Consuming all nutrients regularly is achievable by following a balanced diet.
Essential nutrients are compounds that the human body cannot generally synthesize in sufficient quantities. According to the World Health Organization (WHO), these substances, crucial for growth, health, and disease prevention, must be obtained through daily food consumption.
Essential nutrients are categorized into macronutrients and micronutrients. Macronutrients such as proteins, carbohydrates, and fats, form the primary structure of the diet and provide the body with energy in significant amounts. Micronutrients, including vitamins and minerals, are consumed in smaller doses but play a crucial role in human health. Essential micronutrients and macronutrients are divided into six main groups.
Proteins
Proteins are responsible for building muscles and maintaining the size and shape of the body’s muscles. All cells, from bones to skin and hair, contain protein. 16% of the average body weight consists of protein. The building blocks of proteins are amino acids, of which there are 20 different types found in both food and the human body.
Some proteins are soluble in water, while others are insoluble. Typically, stronger proteins are insoluble in water. When proteins are exposed to physical and chemical factors such as heat or an acidic or alkaline environment, they lose their natural properties. For example, cooking food protein can denature protein molecules, rendering them unable to perform their previous biological activities, though they can still be used as a nutritional source for the body.
The role of proteins in the body is crucial:
- The production of enzymes and hormones is essential, with enzymes acting as catalysts and hormones contributing to enzyme function.
- Proteins play a crucial role in maintaining the balance of water and electrolytes in the body.
- They are responsible for the growth and maintenance of body tissues, as well as the creation of new tissues.
- Blood proteins act as neutralizing substances to help maintain the body’s acid-alkaline balance.
- In times of low carbohydrate and fat intake, proteins can be used for energy production in the body.
- Protein also plays a role in strengthening bones. Studies have shown that a sufficient intake of protein through diet helps maintain bone health, reducing the risk of osteoporosis. Adequate protein intake helps maintain bone density and prevents fractures in old age.
Carbohydrates
Carbohydrates are responsible for supplying and storing energy in the body. This category of macronutrients provides the energy needed by the central nervous system and the brain, as well as protects against diseases. Carbohydrates should make up 45-65% of total daily calories. Most carbohydrates in food are digested and converted to glucose before entering the bloodstream. The glucose in the blood is then absorbed by the cells of the body and used to produce adenosine triphosphate (ATP), which provides energy for various metabolic activities.
Excess glucose is stored in the form of glycogen in the liver and muscles. When the glycogen in the liver is released into the blood, it provides energy throughout the body, helping to maintain blood sugar levels between meals. Glycogen stored in muscles can only be used by muscle cells. The amount of glycogen in the liver is usually estimated at 100 grams, and in the muscles approximately 500 grams. When the body has all the glucose it needs and glycogen reserves are full, excess carbohydrates are converted into triglyceride molecules and stored as fat.
In general, carbohydrates include three types: simple carbohydrates or sugars, complex carbohydrates or starch, and fibers. Simple carbohydrates consist of one or two sugar molecules, while complex carbohydrates have three or more sugar molecules. Both simple and complex carbohydrates are converted into glucose. Fiber, found in healthy carbohydrates, is not broken down and digested. Simple sugars are found in fruits and dairy products, while complex carbohydrates are found in whole grains and legumes. Fibers are also found in many healthy carbohydrates such as fruits, vegetables, whole grains and legumes.
Fats
Fats are present in all cells and tissues of the body and play a vital role in the structure of cell membranes. These macronutrients are a source of energy supply for the body, carriers of fat-soluble vitamins, precursors of hormones and bile salts, and are involved in regulating body temperature, absorbing vitamins A, D, E, K and minerals, blood clotting, cell formation, muscle movement, and improving the immune system. Healthy fats are an important part of the diet and should make up approximately 20-35% of total daily calories. The World Health Organization recommends consuming less than 30% of daily calories from fats.
The chemical structure of fats includes various compounds such as cholesterol and triglycerides. Cholesterol is an essential chemical compound that enters the human body through food or is produced by the liver when needed. Cholesterol is classified based on density into good cholesterol or HDL (high-density lipoprotein), bad cholesterol or LDL (low-density lipoprotein), and their total is known as total cholesterol.
Generally, fatty acids are categorized as saturated or unsaturated. Unsaturated fatty acids are healthier for the heart. Unsaturated fats have one or more unsaturated double bonds between carbon atoms. This beneficial fat is typically liquid at room temperature and relatively unstable. Monounsaturated fats, which help lower blood cholesterol levels, are mostly found in olives, canola, nuts, avocados, and foods containing these compounds. Polyunsaturated fats also help reduce blood cholesterol. Essential fatty acids, a type of polyunsaturated fat, must be obtained from the diet because the body cannot produce omega-3 or omega-6 fatty acids like other fats can. Omega-3 and Omega-6 can be found in egg yolks, flax seeds, walnuts, and cold-water fish such as tuna, salmon, mackerel, cod, crab, shrimp, and oysters. Good sources of omega-6 include seeds, sunflower, corn, and soybean oil.
Omega-3 fatty acids strengthen the immune system and protect the body against heart diseases. Including healthy fats in your diet helps improve brain function, balance blood sugar, reduce blood clotting, dilate blood vessels, and reduce the risk of type 2 diabetes and inflammation. They may also reduce the risk of arthritis, cancer and Alzheimer’s disease.
Vitamins
Vitamins are organic compounds that fall under the category of micronutrients and are essential for preventing diseases and maintaining overall health. There are 13 essential vitamins that the body requires for food metabolism, vital functions, growth, and overall proper functioning.
Each vitamin plays a crucial role in the body, and a deficiency in any of them can lead to various health problems and diseases. Vitamins are also important for healthy vision, skin, and bones. In general, vitamins are divided into two categories: water-soluble and fat-soluble vitamins. The B group vitamins include thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), cobalamin (B12), and vitamin C, which is water-soluble. Vitamins A, D, E, and K are fat-soluble.
Water-soluble vitamins circulate freely in the body, and any excess amounts are typically excreted by the kidneys. The body requires water-soluble vitamins in small, intermittent doses. The risk of toxicity from these vitamins is lower compared to fat-soluble vitamins.
Fat-soluble vitamins are stored in the body’s cells, particularly in the liver, which is why deficiencies in fat-soluble vitamins may take longer to manifest. Eliminating excess fat-soluble vitamins is more challenging than water-soluble vitamins. While the body needs adequate amounts of fat-soluble vitamins, it is not necessary to consume them alternately like water-soluble vitamins. Excessive consumption of fat-soluble vitamins can lead to toxicity.
Vitamins also act as powerful antioxidants, reducing the risk of cancer by boosting the immune system.
Minerals
Minerals are essential for all biochemical activities such as the production of enzymes, hormones, and energy in the body. There are various types of minerals required by the body, each playing a crucial role. In addition to their impact on human growth, these micronutrients also influence metabolism, hematopoiesis, the functioning of the nervous system, and the protection of bones and teeth. Therefore, it is important for every individual to consume an adequate amount of minerals to ensure their health.
The minerals needed by the body are categorized into two groups: major minerals and trace minerals. Major minerals are found in large quantities in the body and include calcium, magnesium, phosphorus, potassium, sodium, and sulfur. Trace minerals consist of iron, copper, zinc, manganese, chromium, selenium, and iodine. Calcium, in addition to strengthening bones, helps in the transmission of nerve signals, maintenance of blood pressure, and muscle contraction. Iron supports the production of red blood cells and hormones, while zinc boosts the immune system and aids in wound healing.
Water
Water is the primary constituent of the body, making up approximately 62% of the body’s weight. It is essential for the proper functioning of all body systems, including the kidneys for the elimination of waste materials and toxins, preventing dehydration, regulating body temperature, preventing dry mouth and tongue, and avoiding constipation. Additionally, water enhances brain function and mood. Mild dehydration can lead to fatigue difficulty concentrating, and reduced physical performance.
For more information, please refer to the articles on (Importance of fermented vitamins) and (functional foods).
