Your body requires more than 45 nutrients to function and develop. Eating a wide array of healthy foods can assist you in meeting the nutritional requirements of your body. The major nutrients found in foods include proteins, carbohydrates, fats, vitamins and minerals. These nutritional classes assist in growth, metabolism and fighting off illnesses, among other important functions. Foods containing these important nutrients include fruits, vegetables, lean meats, low-fat dairy and grains.
Carbohydrates
The primary function of carbohydrates is to supply your body with energy. Carbohydrates also assist in intestinal health and the functioning of muscles, kidneys and the central nervous system. Simple and complex are the two classifications of carbohydrates and they differ by how they digest and absorb in your body. Simple carbohydrates, also called simple sugars, include sugar, fruits and milk. Complex carbohydrates include starches and dietary fiber, such as breads, cereals and vegetables.
Protein
You can find protein in virtually all parts of your body, including your hair, bones and skin. Protein assists in building and repairing body tissues, immune functioning and energy. The building blocks of proteins are 20 amino acids and your body requires nine of these molecules from food. Foods containing protein are grouped as either complete or incomplete proteins, based on the amino acids they contain. Complete proteins contain the nine essential amino acids your body needs such as in fish, poultry and eggs. Incomplete proteins lack one or more essential amino acids, such as in peas and nuts.
Fats
Although fats have a bad reputation, they are a necessary part of a healthy diet. Fats are the most concentrated form of energy and help your body absorb vitamins, maintain body temperature, keep you full and play a role in cholesterol. Your best sources of fats come from unsaturated fats, which include nuts, seeds, vegetable oils, salmon and herring. When eaten in moderation, unsaturated fats can benefit your health. You should try to avoid saturated and trans fats found in butter, vegetable shortening, lard, some margarine and snack foods because they can raise the level of cholesterol in your blood.
Vitamins
Vitamins perform specific functions in your body and work to keep you healthy. Vitamins help your body increase resistance to infections, help your body produce cells, aid in metabolism and promote growth, among other key functions. The two types of vitamins consist of fat soluble and water soluble vitamins. Fat soluble vitamins stay in your body until you need them and include vitamins A, D, E and K. Your body uses water soluble vitamins right away and these include B vitamins and vitamin C. You can receive these key vitamins from such foods as legumes, grapefruits, fish, eggs and leafy, green vegetables.
Minerals
Similar to vitamins, minerals benefit your health and perform specific functions. Minerals play crucial roles in building strong bones and teeth, regulating the nervous system and assisting in the formation of protein in your body. The two categories of minerals are macro minerals and trace minerals. Your body needs larger amounts of macro minerals and these include calcium, magnesium, sodium, potassium, phosphorus, chloride, and sulfur. Trace minerals are the minerals that your body needs smaller amounts of and they include iron, zinc, manganese, copper, fluoride, iodine, cobalt, and selenium. You can find these essential minerals in low-fat milk, eggs, whole grains, meats, citrus fruits and leafy, green vegetables.
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