Nutrients
Chap 15-Lesson 1: Nutrition
Macronutrients vs. Micronutrients
In nutrition, we often group nutrients by size or what they do in the body. We start
with two groups, micronutrients and macronutrients (water is usually left alone in
its own group).
Carbohydrates, proteins, and fats are called macronutrients because they're large,
and energy nutrients because they provide the fuel your body needs to do things.
Vitamins and minerals are called micronutrients because they're much smaller in
comparison. That doesn't mean they're less important; they're still essential
nutrients, but you only need little bits.
Organic and Inorganic
You can also group nutrients by whether or not they
are organic, by which we mean organic chemistry.
Water and minerals are inorganic while the rest are
organic because they contain carbon atoms.
Groups of Nutrients
Most of the tissues in your body are made of proteins.
A protein is a large molecule that is made of amino acids
and contains carbon, hydrogen, oxygen, nitrogen, and
sometimes sulfur.
Proteins have many functions. Proteins relay signals
between cells and protect against disease. They also
provide support to cells and speed up chemical reactions.
Combinations of 20 different amino acids make up the proteins
in your body. Your cells can make more than half of these
amino acids.
The rest of the amino acids must come from the foods that you
eat. Some foods that are good sources of protein are red meat,
eggs, beans, and peanut butter.
Carbohydrates:
Pasta, bread, and potatoes all have high levels of carbohydrates.
Carbohydrates are molecules made of carbon, hydrogen, and
oxygen atoms and are usually the body’s main source of energy.
Carbohydrates are usually found in one of three forms—starches,
sugars, or fibers.
All carbohydrates are made of sugar molecules. These molecules
are linked together like a chain. It is best to eat foods that have
carbohydrates from whole grains. Whole grains are easy to digest.
Other foods that are high in carbohydrates include red beans,
vegetables, and fruit.
You need a certain amount of fat in your diet and on your body to
stay healthy. Fats, also called lipids, provide energy and help the
body absorb vitamins. They are a major part of cell membranes.
Body fat helps to insulate against cold temperatures.
Fats are classified as either saturated or unsaturated. A diet high in
saturated fats can increase levels of cholesterol. High levels of
cholesterol can increase the risk of heart disease. Most of the fat in
your diet should come from unsaturated fats. Foods such as fish,
nuts, and liquid vegetable oils are sources of unsaturated fats.
3. Vitamins:
Vitamins are nutrients that are needed in small amounts for
growth, regulating body functions, and preventing some diseases.
4. Minerals
Minerals are inorganic nutrients—nutrients that do not contain
carbon—that help the body regulate many chemical reactions.
Minerals are essential for maintaining a healthy body. Some of the
minerals that you need in your diet are listed in the table below.
You learned that your body is mostly water. Water is necessary for
the chemical reactions that occur in your body. Your body takes in
water when you eat and drink. However, you lose water when you
sweat, urinate, and breathe. To stay healthy, it is important to
replace the water that your body loses. Your body loses more
water if you live in a warm climate, if you exercise, or if you
become sick. When the water that you lose is not replaced, you
might become dehydrated. Dehydration can be serious. Symptoms
of dehydration include thirst, headache, weakness, dizziness, and
little or no urination.
What Are Phytonutrients?
You might have read about phytonutrients, which
aren't included in the major classes. Phytonutrients
are chemical compounds found in plants that offer
potential health benefits. There are many names
for phytonutrients such as flavonoids,
phytochemicals, flavones, isoflavones, catechins,
and anthocyanidins.