Nutrients (protein, fat, carbohydrate, vitamins, minerals, water, phytochemicals)
Nutrients in Food
Proteins
- Proteins are composed of amino acids and are required for growth, repair, and maintenance of body tissues.
- A good source of proteins includes lean meats, fish, dairy products, legumes, and nuts.
- Deficiency in protein may lead to muscle wasting, weakened immune system, and impaired growth.
Fats
- Fats provide an efficient source of energy, help in the absorption of certain vitamins, protect organs, and maintain body temperature.
- There are two types: Saturated fats (found in animal products and dairy) and Unsaturated fats (found in plant foods and fish).
- Excess intake of fats, especially saturated and trans fats, can lead to obesity and heart disease.
Carbohydrates
- Carbohydrates are the body's go-to fuel source. They are broken down into glucose to provide energy.
- Two types exist: Simple carbohydrates (sugars) and complex carbohydrates (starches and fibre). Complex carbohydrates are healthier as they are digested slowly.
- Rice, bread, fruits, vegetables, and legumes are good sources of carbohydrates.
Vitamins
- Vitamins are essential for normal metabolism, growth and vitality. They cannot be synthesized in enough quantities by the body and must be obtained from the diet.
- Each type of vitamin (A, B, C, D, E, K) has specific functions. For instance, Vitamin C assists in wound healing and immunity, while Vitamin D is crucial for healthy bones.
- Deficiency of vitamins can lead to disorders such as scurvy (vitamin C deficiency) and rickets (vitamin D deficiency).
Minerals
- Minerals like calcium, iron, and potassium, help in various metabolic activities, from maintaining a healthy heartbeat to synthesising DNA.
- For example, calcium is necessary for strong bones and teeth, whereas iron is crucial in the formation of haemoglobin.
- Deficiency in minerals causes conditions like anaemia (iron deficiency) and osteoporosis (calcium deficiency).
Water
- Water makes up 60-70% of body weight and is essential for transportation of nutrients, temperature regulation, and waste removal.
- Dehydration (lack of enough water) can lead to dry mouth, thirst, tiredness, and, in severe cases, dizziness and fainting.
Phytochemicals
- Phytochemicals are compounds found in plants that may affect health, but are not yet established as essential nutrients.
- They include flavonoids, carotenoids and phytoestrogens, thought to have antioxidant, anti-inflammatory and anti-cancer properties.
- Rich sources of phytochemicals include fruits, vegetables, whole grains, nuts, beans, and teas.