Nutrients are one of the most important parts of maintaining a healthy life. Nutrients provide you with energy, keep your organs functioning properly and help you maintain a strong immune system. According to the Utah Education Network, there are six main types of essential nutrients: carbohydrates, protein, fat, minerals, vitamins and water. Each serves a necessary purpose to maintain your body's health.
Carbohydrates
There are two main types of carbohydrates: simple carbohydrates and complex carbohydrates. Simple carbohydrates include fructose, found in fruits, sucrose, or table sugar, and lactose, the sugar found in milk. Complex carbohydrates can be found in beans, legumes, vegetables and grains. Carbohydrates are your body's main source of nutritional energy. The sugars in carbohydrates are absorbed into your bloodstream as glucose, which your body converts into expendable energy, which fuels metabolic functions, internal processes and physical activity.
Protein
Proteins are essential amino acids. There are three types of proteins: complete proteins, incomplete proteins, and complementary proteins. Sources of complete proteins are animal-based, and include eggs, meat, cheese and milk. Incomplete proteins are found in grains, legumes and beans. These proteins can be made complete when combined with complementary proteins such as rice, nuts and complete proteins. Proteins are essential for proper growth and bone health. Protein is also responsible for repairing damaged muscles, tissues, ligaments and tendons, as well as strengthening hair and nails. Protein is one of the three main nutritional energy sources, along with carbohydrates and fat.
Fat
While often feared because of its association with weight gain, fat is an essential nutrient that provides you with energy and helps to promote overall health. Fat can be monounsaturated, saturated or polyunsaturated. Monounsaturated fats and polyunsaturated fats are found in some pressed oils, avocados and nuts. Saturated fats come from cheeses and meats, as well as vegetable oil and shortening. Healthy fats such as monounsaturated and polyunsaturated fats are important nutrients. They help fuel your body by providing energy, and also reduce your risk of developing heart disease or high blood pressure. According to the Mayo Clinic, fats also help your body to absorb some vitamins. Saturated fat can raise your cholesterol, and should be eaten sparingly.
Minerals
Nutritional minerals are necessary for your health, and can be found in many common foods. Two main minerals are calcium and iron. Calcium, a common mineral, can be found in milk and dairy products, as well as certain fruits, fish and dark, leafy greens. Iron can be found in leafy greens, meat, oats and fish. Minerals serve many purposes. Calcium is associated with stronger bones, healthier teeth and can help prevent the development of osteoporosis. Your body relies on iron to transport oxygen to your cells through the bloodstream, and encourages red blood cell growth and production.
Vitamins
Vitamins are organic substances which your body requires to function at its best. Vitamins are either water-soluble or fat-soluble, depending on what is needed to be combined with them for your body to be able to absorb them. Vitamins A, D, E and K are fat-soluble, while vitamin C and B vitamins such as vitamin B-12 and riboflavin must be dissolved in water before your body can process them. Vitamins serve a multitude of purposes. The fat-soluble vitamins are stored in your body and help maintain the quality of your skin, hair and eyes, and also promote healthy cell development. Vitamin C can improve your immune system, and B vitamins promote healthy red blood-cells.
Water
Water is the most important nutrient, and is necessary for your body and organs to function. Water occurs naturally, and can be consumed if it is fresh and purified. Produce also contains water. Watermelon, apples and tomatoes are high in water content. Water is necessary for the absorption and digestion of foods, minerals and vitamins. It maintains the structure of your bones and muscles, is required for healthy skin and hair, and helps carry oxygen to your cells. Water also helps your body dispose of digestive waste.
Member Comments