Nutrients are substances that are metabolized, or broken down, to help your body grow, repair itself and support everyday functions. You get all of the nutrients you need by eating a variety of foods, which contain fat, protein, carbohydrates, vitamins and minerals. While you need a slew of nutrients from foods, some types are digested and utilized quicker than others.
Carbohydrates
Most of the calories you consume should come from carbohydrates, which are broken down into glucose, the simplest form of carbohydrate. Glucose provides energy to all the cells throughout your body. Many varieties of carbohydrates, such as starch, begin digestion in your mouth where saliva engulfs the carbohydrate strand, converting it into a shorter chain called maltose. From there, carbs travel down to your small intestine, enzymes finish any necessary conversion into glucose, and the glucose is directly absorbed into your bloodstream, providing energy throughout your body.
Fiber
Fiber is a type of carbohydrate that is not broken down into glucose. While it does not provide calories or direct nutrition for your body, it does help keep you regular and can speed up digestion. Fiber, insoluble fiber in particular, acts like a broom sweeping out waste products, cleaning out your intestines. It helps keep you regular and passes through quickly, especially if you suffer from constipation or irregular bowel movements.
Vitamin C
Vitamins are generally categorized into two categories: water soluble and fat soluble. Both types of vitamins are equally important, but water-soluble vitamins disperse in water in your gut and don't require the help of fat in order to be metabolized. Vitamin C is a water-soluble vitamin that passes through rather quickly and is not stored in your body. This vitamin helps make collagen, a structural component of veins, skin, connective tissue and bone. Vitamin C also acts like an antioxidant by fighting off free radicals which damage cells. Most commonly, this fast-absorbing vitamin is known for its role in keeping your immune system working at its best.
B Vitamins
B vitamins, which are also water soluble, play a variety of roles in your body. You need folic acid, B-12, thiamine, riboflavin, biotin and others to help break down the food you eat. As with vitamin C, your body quickly uses the amount of B vitamins it needs and then excretes any excess through urine. The only exception to the series of fast-absorbing B vitamins is vitamin B-12, which undergoes a series of biochemical processes in order to be absorbed. Vitamin B-12 is also the only one of the water-soluble vitamins that is stored in your body for years.
References
- National Digestive Diseases Information Clearinghouse: Your Digestive System and How It Works; April 2008
- Linus Pauling Institute at OSU; Vitamin C; November 2009
- MedlinePlus; B Vitamins; June 2011
- University of Maryland Medical Center: Dictionary of Cancer Terms
- Office of Dietary Supplements: Vitamin B12
- Mayo Clinic; Dietary Fiber; November 2009
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