Journal of Clinical Nutrition & Dietetics

Description

Nutrients are vital substances that our bodies need for growth, energy and proper functioning. They play a fundamental role in maintaining our health and supporting the complex biological systems that make us function. Nutrients are typically categorized into two broad groups: Macronutrients and micronutrients. Both categories are essential for the body’s survival and optimal performance, though in different quantities and ways. The importance of understanding nutrients cannot be overstated, as they are key to everything from preventing disease to promoting longevity. These include carbohydrates, proteins and fats. They provide the energy necessary to fuel the body's daily activities and support bodily functions such as muscle movement, brain activity and the regulation of body temperature.

Fat-soluble vitamins

Carbohydrates are the body’s primary energy source, providing the glucose necessary for cellular functions. Simple carbohydrates, such as those found in sugary foods and drinks, are quickly broken down by the body, causing a rapid spike in blood sugar levels. On the other hand, complex carbohydrates, which are present in foods like whole grains and starchy vegetables, break down more slowly, offering sustained energy without sharp fluctuations in blood sugar. They also play an essential role in immune function, enzyme production and the regulation of hormones. Protein is made up of amino acids, some of which are considered essential, meaning they must be obtained from food since the body cannot produce them. Fats often misunderstood and vilified in the past, fats are now recognized as an essential component of a healthy diet. They provide a concentrated source of energy and are necessary for the absorption of fat-soluble vitamins (A, D, E and K). Healthy fats, such as those found in avocados, nuts, seeds and olive oil, are beneficial for heart health and cognitive function. Micronutrients, which include vitamins and minerals, are essential for various biochemical reactions in the body, including those that produce energy, support immune function and maintain bone health. There are 13 essential vitamins that the body requires, each with its own specific function. For example, vitamin A is vital for vision and immune function, while vitamin C plays a key role in the maintenance of skin, blood vessels and bones. Vitamin D, obtained primarily through sunlight, supports bone health by aiding calcium absorption. Calcium, for example, is vital for strong bones and teeth, while magnesium supports muscle and nerve function. Minerals are obtained from a range of foods, including leafy green vegetables, dairy products, meat and fortified cereals.

Beneficial compounds

Supplements can help bridge the nutritional gap, but they should not be used as a substitute for a healthy diet. The body absorbs nutrients from whole foods more efficiently than from supplements and food provides a range of other beneficial compounds, such as fiber and antioxidants, that supplements cannot replicate. A lack of key nutrients can result in a range of health problems. For instance, a deficiency in iron can lead to anemia, which causes fatigue and weakness. A lack of calcium can lead to osteoporosis, a condition in which bones become brittle and prone to fractures. Nutrients are the foundation of health, influencing everything from energy production to immune defense. The macronutrients carbohydrates, proteins and fats provide the body with energy, while the micronutrients vitamins and minerals are vital for maintaining proper function and preventing disease. A diet that includes a variety of nutrient-dense foods is essential for overall well-being. By prioritizing whole, unprocessed foods and being mindful of nutrient intake, individuals can promote long-term health and reduce the risk of chronic diseases. As with all aspects of nutrition, balance is key.