Nutrients The Body Needs & The Effects They Have

To keep your body alive, you need to supply it with calories, which provide energy. Calories come from proteins, carbs and fats. These nutrients help build your body up, and they order various biological functions, like tissue repair and digestion. They are assisted in many capacities by vitamins and minerals, some of which also act as electrolytes. The Institute of Medicine issues guidelines on how much of any nutrient you need on a daily basis. The recommendations, which are posted online, vary considerably by age and gender. Of course, your needs may vary so talk to your doctor about it.

Macronutrients

Proteins, carbohydrates and fats are the three major macronutrients, which are nutrients that your body needs in relatively large amounts on a daily basis. Each of these nutrients are important to growth and development, metabolism, strength and vitality. You can't live without them. Protein helps maintain and repair body tissue, heal your wounds and initiate various chemical reactions. Carbohydrates are a source of energy. They break down into glucose which fuels your cells to carry out activities of life. Your body can also store carbohydrates as a reserve fuel source for keeping your body working when you go between meals. Despite a few decades posing as a villain, fat is an essential macronutrient. Another energy source, it also provides protection for organs, maintains cell membranes and helps your body absorb certain vitamins. According to the Dietary Guidelines for Americans 2010, 10 to 35 percent of your daily calories should come from protein, 45 to 65 percent from carbohydrates, and 20 to 35 percent from fat.

Micronutrients: Vitamins

Vitamins and minerals are micronutrients, which are nutrients your body needs in relatively small amounts on a daily basis. They help execute physiological processes, such as working with macronutrients to aid in tissue building, digestion and regulate other biological functions. Unlike macronutrients, they have no calories and therefore provide no energy to your body, but without them you would become malnourished.

Two main categories of vitamins exist: water soluble and fat soluble. Water-soluble vitamins include the B complex and vitamin C. B vitamins all help unleash energy from your food, and are critical to appetite, vision, skin, nervous system and red blood cell formation. Vitamin C helps hold cells together, assists in bone and tooth development, strengthens your artery walls, works in your immune system, and helps you absorb and use iron. Fat-soluble vitamins include A, D, E and K. Vitamin A plays an important role in reproduction, cell division and gene expression. Also, your skin, eyes and mucous membranes depend on vitamin A. Vitamin D regulates your body's use of calcium and phosphorous. Vitamin E is an antioxidant, protecting you from free radical damage, especially to your red blood cells and essential fatty acids.

Micronutrients: Minerals and Electrolytes

Minerals are inorganic compounds. They contain no carbon and remain stable regardless of the environment. They help your body produce hormones, regulate your heartbeat and control fluids. Major minerals include calcium, phosphorus, potassium, sodium, chloride, magnesium. Trace minerals are iron, iodine, selenium, zinc, fluoride, chromium, cobalt, copper, molybdenum and manganese. The major minerals, or macrominerals, double as electrolytes, which are positively and negatively charged particles that form when these minerals dissolve and separate after you consume them. They keep your cells bathed in liquid, ensuring that you keep the right balance of fluids in your body at all times.

Water

Water is essential for maintaining your life. It makes up about 60 percent of your body weight and every system of your body depends on it. Water rids your body of toxins; provides the conduit through which nutrients are carried to your cells; and gives moisture to your ears, nose and throat. Water also prevents dehydration, which can make your organs malfunction and can be deadly. The Institute of Medicine recommends that most men get at least 3.7 liters of fluids daily and women get at least 2.7 liters.