Nutrients

Nutrients are chemical compounds in food that the body uses to function and maintain health.
The seven major groups of nutrients are:

Carbohydrates: The body's main fuel source, broken down into glucose, or blood sugar,
which is absorbed into the bloodstream

Proteins: Large, complex molecules that make up every cell and tissue in the body, and
perform many functions, including:

Growth and development of muscles, bones, hair, and skin

Forming antibodies, hormones, and other essential substances

Providing energy

Protecting against harmful bacteria and viruses

Vitamins: Organic compounds that function as coenzymes, or "helper" molecules, that play
many roles in good health

Minerals: Such as magnesium, which contributes to muscle and nerve function, regulates
blood pressure and blood sugar levels, and enables the body to produce proteins, bone, and
DNA

Dietary fiber: Another nutrient

Water: Another nutrient

Each nutrient group performs different and unique functions in the body, and they all work
together to contribute to good health.

Importance

Nutrients are essential for the body to function properly and maintain good health:

Energy: Nutrients provide the body with energy in the form of power and heat.

Building blocks: Nutrients are used to build proteins, fats, and sugars, which are the building
blocks of muscles and tissues.

Immune system: Nutrients help support a strong immune system.

Disease prevention: Proper nutrition can help protect against diseases like diabetes, heart
disease, and cancer.

Brain and nervous system: Nutrients help support the functioning of the brain and nervous
system.

Other bodily functions: Nutrients help maintain healthy skin, blood circulation, and bones.
The body absorbs nutrients through digestion, which begins in the mouth and continues
through the esophagus, stomach, and intestines. Nutrients are then transported through the
bloodstream to each organ and taken up into cells.

A balanced diet that includes a variety of foods from different food groups is important for
getting the right nutrients. Some examples of foods that provide essential nutrients include
fruits, vegetables, whole grains, lean proteins, and healthy fats.

Protein & Amino acids

What is Protein?
Proteins are large, complex molecules made up of smaller building blocks called amino acids.
They are essential nutrients for the body and are involved in nearly every biological process.
Proteins are often called the "building blocks of life" because they are required for the
structure, function, and regulation of tissues and organs.

1. Composition of Proteins
Proteins are made up of amino acids, which are organic molecules containing:

An amino group (-NH₂)

A carboxyl group (-COOH)

A side chain (R group) that varies between amino acids

Functions of Proteins

Proteins serve many vital roles in the body, including:

1. Structural Support
Proteins like collagen and keratin provide structure to skin, hair, nails, and connective tissues.

2. Enzymatic Activity
Many proteins function as enzymes to speed up chemical reactions in the body.

Example: Digestive enzymes like amylase and lipase.

3. Transport and Storage

Proteins transport essential molecules throughout the body.

Example: Hemoglobin carries oxygen in the blood.

4. Immune Defense
Antibodies are proteins that help the immune system fight infections.

5.Hormonal Regulation
Some hormones, like insulin, are proteins that regulate body functions like blood sugar.

6. Energy Source
Proteins can be broken down to provide energy when necessary (though not their primary
role).

7. Movement
Proteins like actin and myosin are responsible for muscle contraction and movement.

Sources of Protein
Proteins can be obtained from both animal and plant sources.

Animal-Based Sources:
Meat (e.g., chicken, beef, lamb)

Fish and seafood

Eggs

Dairy products (e.g., milk, cheese, yogurt)

Plant-Based Sources:
Legumes (e.g., lentils, chickpeas, beans)

Nuts and seeds (e.g., almonds, chia seeds, sunflower seeds)

Whole grains (e.g., quinoa, oats, barley)

Soy products (e.g., tofu, tempeh, soy milk)

Vegetables like spinach, broccoli, and kale (in smaller amounts)

Complete vs. Incomplete Proteins

Complete Proteins: Contain all 9 essential amino acids (e.g., animal products, quinoa, soy).

Incomplete Proteins: Missing one or more essential amino acids (e.g., beans, rice). Combine
incomplete sources (e.g., rice + beans) for a complete protein.

What is Fat?

Fat is a type of macronutrient that serves as a vital source of energy for the body. It is
composed of carbon, hydrogen, and oxygen atoms, and is an essential component of a healthy
diet.

Types of Fat
There are four main types of fat:

1. Saturated Fat: Found in animal products and some plant-based sources, saturated fats can
raise cholesterol levels and increase the risk of heart disease.

2. Monounsaturated Fat: Found in avocados, nuts, and olive oil, monounsaturated fats can
help lower cholesterol levels and reduce the risk of heart disease.

3. Polyunsaturated Fat: Found in fatty fish, flaxseeds, and walnuts, polyunsaturated fats are
essential for brain function and can help reduce inflammation.

4. Trans Fat: Created during food processing, trans fats can increase the risk of heart disease
and should be avoided.

Functions of Fat
Fats play several crucial roles in the body:

1. Energy Source: Fats are an efficient source of energy for the body.

2. Hormone Production: Fats are necessary for the production of hormones, such as insulin and
growth hormone.
3. Absorption of Vitamins: Fats help the body absorb fat-soluble vitamins, such as vitamins A,
D, E, and K.

4. Brain Function: Fats are essential for brain function and development.

5. Inflammation Regulation: Fats help regulate inflammation in the body.

Sources of Fat
Here are some common sources of fat:

1. Animal Products: Meat, poultry, fish, eggs, and dairy products.

2. Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds.

3. Avocados: A rich source of monounsaturated fats.

4. Oils: Olive oil, coconut oil, and avocado oil.

5. Processed Foods: Many processed foods, such as baked goods and fried foods, contain added
fats.

Vitamins Water soluble

Water-soluble! Refers to a substance that can dissolve in water. In various industries like
pharmaceuticals, cosmetics, or agriculture, water-soluble products are designed to easily mix
with water, making them convenient to use.

Functions of water-soluble products! They can:

1. Enhance bioavailability: Allow nutrients or active ingredients to be easily absorbed by the
body.

2. Improve solubility: Enable substances to dissolve in water, making them easier to use or
administer.

3. Increase stability: Help maintain the potency and effectiveness of active ingredients.

4. Facilitate application: Make it easier to apply or administer products, such as in agriculture or

pharmaceuticals.

Sources of water-soluble products! Here are some examples:

1. Vitamins: B vitamins and vitamin C are water-soluble.
2. Minerals: Many minerals like potassium, sodium, and chloride are water-soluble.

3. Amino acids: Some amino acids like glycine and alanine are water-soluble.

4. Herbal extracts: Certain herbal extracts like peppermint and chamomile are water-soluble.

5. Food additives: Some food additives like preservatives and flavor enhancers are water-
soluble.

Minerals
Minerals are inorganic elements that cannot be synthesized in the body but obtainedfrom the
diet. They are naturally present in soil and water. Some are essential to living organisms while
some are very toxic. Plants absorb significant amount of minerals from the environment and
usually passed them along the food chain to animals.

The deficiency of such nutritionally important minerals usually proves fatal.

Minerals are key elements of the body. They are needed in the buildup and functionof
important biomolecules in the human body. Although, minerals are not a source of energy in
the body but they are necessary for the maintenance of normal biochemical processes in the
body. Based on the body needs, these essential minerals can be classified as either a macro or
micro (trace) minerals.

Macro-Minerals
Macro-minerals are nutritionally important minerals such as sodium, calcium,phosphorus,
magnesium and potassium. They are classified as macro because the average adult daily
requirement is greater than 100 mg/day.

Mineral What it does Where it's found

Sodium Needed for proper fluid balance, Table salt, soy sauce; large amounts in
nerve transmission, and muscle processed foods; small amounts in milk,
contraction. breads, vegetables, and unprocessed
meats.
Calcium Important for healthy bones and Milk and milk products; canned fish
teeth; helps muscles relax and with bones (salmon, sardines); fortified
contract; important for nerve tofu and fortified soy beverage; greens
functioning, blood clotting, blood (broccoli, mustard greens); legumes.
 pressure.
Chloride Needed for proper fluid balance, Table salt, soy sauce; large amounts in
stomach acid. processed foods; small amounts in milk,
meats, breads, and vegetables.
Magnesium Found in bones; needed for making Nuts and seeds, legumes, leafy green
protein, muscle contraction, nerve vegetables, seafood, chocolate,
transmission, immune system artichokes, "hard" drinking water.
health
Phosphorus Important for healthy bones and Meat, fish, poultry, eggs, milk.
teeth; found in every cell; part of
the system that maintains acid-base
balance.
Potassium Needed for proper fluid balance, Meats, milk, fresh fruits and vegetables,
nerve transmission, and muscle whole grains, legumes.
contraction.
Sulfur Found in protein molecules. Occurs in foods as part of protein:
meats, poultry, fish, eggs, milk,
legumes, nuts.

Trace minerals
Trace minerals, also known as microminerals, are essential for various physiological functions in
the human body. Here is a detailed overview of their functions and Sources:
Trace Minerals and Their Functions
1.Iron
• Function: Essential for the formation of hemoglobin in red blood cells, which carries oxygen
throughout the body. It is also crucial for energy metabolism and immune function.
• Sources: Organ meats, red meats, fish, poultry, shellfish, egg yolks, legumes, dried fruits, dark
leafy greens, iron- enriched breads, and cereals.
2. Zinc
• Function: Important for immune function, protein synthesis, DNA synthesis, and cell division.
It is also vital for
wound healing, normal growth, and sexual maturation cell division. It is also vital for wound
healing, normal growth, and sexual maturation.
• Sources: Meats, fish, poultry, leavened whole grains,
vegetables, oysters, and other seafood.
3. Copper
• Function: Necessary for the formation of red blood cells and the maintenance of nerve cells
and the immune system. It also helps in the formation of collagen and absorption of iron.
4. Selenium
• Function: Acts as an antioxidant, helping to protect cells from damage. It is also important for
thyroid function and DNA synthesis.
• Sources: Meats, seafood, grains.
5. Manganese
• Function: Part of many enzymes and plays a role in
a formation blood clotting and reducing inflammation.

• Sources: Widespread in foods, especially plant foods.

6. lodine
• Function: Essential for the production of thyroid
hormones, which regulate metabolism, growth, and development.
• Sources: Seafood, iodized salt, dairy products, bread.
7. Chromium
• Function: Works with insulin to regulate blood sugar levels.
• Sources: Liver, brewer's yeast, whole grains, nuts, cheeses.
8. Fluoride
• Function: Important for the formation of bones and teeth and helps prevent tooth decay

• Sources: Drinking water (fluoridated or naturally containing fluoride), fish, most

teas.
9. Molybdenum
• Function: Part of some enzymes that help break down proteins and other substances.
• Sources: Legumes, breads and grains, leafy greens, milk, liver.
Additional Trace Minerals
1. Nickel
• Function: Believed to be involved in the metabolism of urea and the production of certain
enzymes.
• Sources: Not well-documented, but found in small amounts in various foods.
2. Silicon
• Function: Important for the formation of connective tissue and bone health.
• Sources: Found in whole grains, fruits, and vegetables.
3. Vanadium
• Function: May play a role in regulating blood sugar levels and bone development.
• Sources: Found in small amounts in mushrooms, shellfish, black pepper, parsley, and dill.
4. Cobalt
• Function: Essential as part of vitamin B12, which is crucial for the formation of red blood cells
and proper neurological function.
• Sources: Found in vitamin B12- rich foods such as meat, fish, and dairy products.
Summary
Trace minerals are vital for numerous physiological processes, including oxygen transport,
immune function, bone health, and metabolic regulation. They are found in a variety of foods,
including meats, seafood, grains, and plant-based foods. Ensuring adequate intake of these
minerals through a balanced