7 Essential Nutrients for Proper Growth and Development | Nutrients Sources
What are Nutrients?
Nutrients are compounds that give the body with energy and materials for development, maintenance, and repair. They are necessary for survival and well-being. Humans require seven types of nutrients: carbs, proteins, lipids, vitamins, minerals, water, and dietary fibre. Each of these nutrients serves a distinct purpose and job in the body, and they all work together to promote overall health.
Carbohydrates
Carbohydrates are the body's primary source of energy. They are made up of carbon, hydrogen, and oxygen atoms and are divided into simple sugars (like glucose and fructose) and complex carbohydrates (like starch and fibre). Grain, fruits, vegetables, legumes, nuts, seeds, milk, and honey all contain carbohydrates.
Proteins
Proteins are the body's building blocks. They are made up of amino acids, which are nitrogen-containing chemical molecules. Proteins play important roles in numerous bodily activities, including muscular contraction, enzyme activity, hormone generation, immunological function, and tissue repair. Meat, poultry, fish, eggs, dairy products, soybeans, nuts, seeds, and legumes are all high in protein.
Fats
Fats provide the body with a concentrated supply of energy. Fatty acids, which are lengthy chains of carbon and hydrogen atoms, make up their structure. Saturated fats (which have no double bonds between the carbon atoms), unsaturated fats (which have one or more double bonds between the carbon atoms), and trans fats (which are manufactured intentionally by adding hydrogen atoms to unsaturated fats) are the three types of fats. Butter, oil, cheese, milk, meat, chicken, fish, nuts, seeds, and avocados are all high in fat.
Vitamins
Vitamins are chemical molecules that the body requires in little amounts to function normally. They function in the body as coenzymes or catalysts for numerous chemical reactions. Vitamins are classed as fat-soluble (may be stored in the body's fat tissue) or water-soluble (cannot be stored in the body and must be supplied on a regular basis). Fruits, vegetables, grains, dairy products, meat, chicken, fish, eggs, nuts, seeds, and legumes all contain vitamins.
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Minerals
Minerals are inorganic elements that the body requires in trace amounts to function normally. They are involved in a variety of bodily functions, including bone formation, nerve transmission, muscle contraction, blood coagulation, fluid balance, and enzyme activity. Minerals are divided into macrominerals (which are required in greater quantities) and trace minerals (which are required in smaller quantities). Minerals can be found in a variety of foods, including fruits and vegetables, cereals, dairy products, meat, chicken, fish, eggs, nuts, seeds, and legumes.
Water
The most prevalent material in the body is water. It accounts for around 60% of the body's weight and is required for survival. Water is involved in many activities in the body, including temperature regulation, nutrient and waste transfer, joint and organ lubrication, chemical reactions, and cell hydration. Water can be found in fruits, vegetables, milk, juice, soup, and tea.
Fibre in the Diet
Dietary fibre is a form of carbohydrate that the body cannot process. It goes through the digestive tract undamaged and gives numerous health benefits to the body. For example, it can help with bowel regularity, cholesterol control, blood sugar control, and constipation prevention. Whole grains, fruits, vegetables, legumes, nuts, and seeds are high in dietary fibre.
Recommended Daily Intakes
For Carbohydrates: 45-70% of your the total calorie intaken.
For Proteins: 0.75-1 g per kilogram of that your body weighs.
For Fats: 20-35% of the total calories of your body.
For Vitamins: Varies
For Minerals: Varies
For Water: 2.7 litre's for women, 3.7 litre's for men
For Dietary Fiber: 25-30 grams for women, 38-40 grams for men
