Nutrients are compounds in foods that are necessary to sustain all of your body processes. Nutrients are classified as micronutrients or macronutrients, according to the book "Nutrition and You" by Joan Salge Blake. Micronutrients are required in small amounts, whereas macronutrients are required in larger amounts. There are six major classes of nutrients and all of these classes work together to provide energy to the body, allow growth and regulate body processes.
Types of Nutrients
The class of nutrients called micronutrients consists of vitamins and minerals. There are 13 vitamins, which are further divided into water-soluble and fat-soluble. The water-soluble vitamins include the B vitamins and vitamin C and the fat soluble vitamins include A, D, E and K. Minerals are classified as major minerals or trace minerals. The major minerals include sodium, chloride, potassium, calcium, phosphorous, magnesium and sulfur and the trace minerals include iron, zinc, selenium, fluoride, chromium, copper, iodine, manganese and molybdenum. Carbohydrates, protein and lipids make up the class of nutrients called macronutrients.
Roles of Nutrients
Vitamins and minerals are required for proper growth, reproduction and overall good health. They do not provide any calories, however, so they do not provide the body with any energy. Carbohydrates, proteins and lipids do contain calories, so each of these nutrients can provide the body with energy. Carbohydrates, which are broken down into glucose, are the body's preferred source of energy. In addition to providing energy when needed, proteins help maintain tissue health, provide body structure, help build enzymes and hormones and transport substances throughout the body. Lipids allow you to absorb the fat-soluble vitamins, provide insulation, help maintain proper body temperature and cushion your major organs. Lipids also make up an important structure in all of your cells and supply the body with energy when glucose from carbohydrates is unavailable.
Nutrient Requirements
Each daily requirement for vitamins and minerals varies significantly based on the type of vitamin or mineral, age and sex. The best way to ensure that you are consuming enough vitamins and minerals to meet your daily needs is to consume a wide variety of different foods.
According to "Nutrition and You" by Joan Salge Blake, you should aim to consume at least 130 g of carbohydrates daily. The best sources of carbohydrates include plant-foods such as rice, pasta, grains, fruits, vegetables, nuts and beans. Approximately 20 to 35 percent of your daily calorie intake should come from lipids. The best types of lipids are unsaturated fats, which are found in soybeans, nuts, seeds, olive oil, avocado and fish. Protein needs are based on specific body weight. Adults over the age of 19 should consume 0.8 g of protein for every kilogram of body weight. The best sources of protein include lean meat, fish, poultry, low-fat dairy and nuts.
Supplementation
The best way to get all of your nutrients is through a healthy, balanced diet. Some people, however, have diet restrictions or increased nutrient needs that can make this difficult. Supplements may be used to help you meet your requirements, but should not be relied upon solely.
Considerations
Although it is often overlooked, water is generally considered an important nutrient. Water allows chemical reactions to take place, plays important roles in waste removal, carries nutrients to the cells and is part of your blood. Your body is approximately 60 percent water. "Nutrition and You" notes that you could survive for weeks without food, but only days without water. Daily water requirements vary based on age, sex and physical activity level, but the current daily recommendation is 9 cups for women and 13 cups for men.
References
- "Nutrition and You"; Joan Salge Blake; 2008
- Medline Plus: Vitamins
- Kids Health: Minerals
Member Comments