Chemically, the human body's composition is similar to that of food - mostly water, with the remainder composed of minerals, vitamins, carbohydrates, fats and proteins.These six classes of nutrients work together to provide the human body with energy essential for optimal health, growth and function. In most cases, the body cannot reproduce the nutrients it uses, so we must replenish our bodies with the food we eat.
Water
This macronutrient, which we need in large amounts, makes up over 60 percent of an adult's body weight. It aids in digestion, rids the body of waste and toxins, regulates body temperature, supports metabolism and carries oxygen and nutrients from one part of the body to another. This important substance is found throughout the body, including the heart, kidneys, brain and liver. Since the body constantly uses its water supply to support essential functions, this nutrient must constantly be replaced. Besides drinking water alone, other good sources include juices, soups, fruits and vegetables.
Minerals
Minerals are nonliving, organic elements found throughout the body. While minerals do not yield energy, they work with the other nutrient classes to regulate body temperature, build muscle and balance fluids. The most important minerals are calcium and iron. Calcium helps build strong bones and teeth, and iron transports oxygen to red blood cells. Good sources of these minerals include red meat for iron and dairy products for calcium. Oranges provide vitamin C for immunity support, and carrots contain vitamin A for optimal eyesight.
Carbohydrates
This nutrient group is a major source of energy for the body, providing nearly all the energy needed for daily brain function, as well as over half the daily energy needed for proper muscle, nerve and tissue development. Carbohydrates are classified as either simple, containing mostly sugar, or complex, composed of starches, fibers and other vitamins or minerals. Complex carbohydrates aid in digestion and help regulate blood pressure and lower cholesterol. Sources of simple carbohydrates are honey, corn and some fruits. Complex carbohydrates are found in potatoes, grains, nuts and vegetables.
Lipids
Lipids, or fats, another major source of energy for the body, regulate body temperature through insulation, provide cushion for bones and organs, absorb important vitamins and regulate blood pressure. Saturated fats, such as lard, are solid at room temperature and usually comprise types of fat that are harmful and lead to high cholesterol levels and heart disease. Unsaturated fats, such as oil, are soft at room temperature and usually lower bad cholesterol. In addition, the energy in fatty acids works to prevent inflammation, blood clots and high blood pressure. However, all fats are high in calories, so exercise caution when choosing to eat fatty foods such as cheese, whole milk, eggs and butter.
Proteins
Proteins contain 22 amino acids and are the foundation of the human body's cells and tissue. These nutrients are vital to repairing and growing muscle, fighting infections and regulating heat and energy. Therefore, protein is especially important for the physically active. Proteins are either complete, containing the eight most important amino acids, or incomplete, containing other amino acids. Complete proteins include beef, chicken and fish; incomplete proteins include lentils, beans and cereal. Good sources of protein include tuna, chicken, turkey and salmon.
Vitamins
These nutrients support metabolism, build tissue and help the body use the energy from carbohydrates, proteins and fats to promote bodily processes.The body cannot produce vitamins. However, only a small amount of each vitamin is necessary, so a balanced diet easily replenishes these stores. Vitamins are classified as either water-soluble or fat-soluble. Water-soluble vitamins dissolve in water and are destroyed or changed during cooking or when subjected to air or light. Fat-soluble vitamins dissolve in fat and are resilient to cooking, air and light. Vitamins are found in almost all foods, including milk, meats, vegetables, fruit and breads.
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