What do Various Nutrients do for Our Body?

The food we consume daily provides us with the basic framework of nutrients required for performing our functions to the optimum capacity. Our food is divided into seven basic groups: Proteins, carbohydrates, fats, minerals, vitamins, water and fibre.

Food intake differs from person to person, their gender and any medical condition they are suffering from. Our body requires different essential nutrients for development and growth and to prevent various diseases caused by nutrient deficiency. Overconsumption and underconsumption too can be detrimental to one's health and may lead to various diseases.

Why Various Nutrients are Needed for the Human Body?

Nutrients provide us with the energy that facilitates development and growth and the smooth functioning of various biological processes. Nutrients are categorised as macro and micro as the name suggests needed in large and relatively smaller quantities. Carbohydrates are primary sources of energy and can be found in fibre, sugar and starch. Calcium is important for building strong bones and teeth and is found in milk, tofu, fish, leafy vegetables etc. 

One gram of fat consists of 9 calories, and it is found in spreads, butter, snacks, baked goods etc. The function of iron is to carry oxygen from the lungs to our organs, usually found in spinach, soybeans etc. Proteins are made of amino acids and are found in nuts, lentils, beef, rice, chicken etc. Milk and fresh vegetables contain sodium, so people with hypertension should avoid milk. Cholesterol is essential for the brain, nerves and proper functioning of cell systems. It's found in cheese, milk, chicken, beef and fish. 

Types of Nutrients 

Based on the requirement of nutrients to be consumed daily, nutrients are classified into two groups: Macronutrients and Micronutrients. 

1. Macronutrients: 

These nutrients we need in large quantities and regularly. These include carbohydrates, fats and proteins.

• Protein: It helps regulate hormones and metabolic and transport systems. They are responsible for the maintenance of tissue structure and the enzymes that regulate metabolism. Protein is found in seafood, meat, dairy, poultry, nuts, seeds and dairy foods.

• Carbohydrates: These are the primary fuel required by the body and can be found in healthy and unhealthy foods; carbs form a majority of stored energy reserves in the body and oxidise the fat too. Food sources in which carbohydrates are found are cereals,  potatoes, cheese, sugar, honey and dairy products. 

• Fats: They help the body transport fat-soluble vitamins, in protecting vital organs and act as a stand-in for energy reserves if the need arises. Fat, being the most concentrated source of energy, is the main building block of our brain which has about 60% of fat. It is found in animal products, dairy products, olive, avocado, canola seeds or coconut oil.

2. Micronutrients: 

These are required in lesser quantities and their role is the proper functioning of metabolic activities of the body. They include vitamins and minerals, which help in fighting certain diseases.

• Vitamins are water and fat-soluble, the latter being B complex vitamins and vitamin C and fat-soluble vitamins A, D, E and K.

What do Nutrients do?

Nutrients are the primary source of energy for our body; they help repair and build tissues and increase the absorption capability of fat-soluble vitamins. They help in the synthesis of collagen as vitamin C-rich foods increase the levels of hyaluronic acid and collagen which are important for the skin. Vitamins and minerals help in regulating our body's fluid balance and overall health. Nutrients provide us with immunity to fight against various diseases. The body is a kind of machine which needs its fuel in the form of nutrients. As we consume food, it gets converted to energy for our bodies to grow, repair and perform the necessary biological processes.

Interesting Facts

• There is a disease called Marasmus which is caused by a deficiency of all nutrients and leads to loss of muscle and body weight.

• Excessive intake of vitamins and minerals can also result in visual impairment and mental retardation. So, caution is advised.

Key Features 

• The direct metabolism of nutrients within the hypothalamus of the brain regulates our food intake and the blood glucose levels in the body.

• There are water-soluble vitamins which are difficult to store in the body and are flushed out in the urine.

• Fat-soluble vitamins do not dissolve in water but are stored in the liver and fatty tissues. Vitamins A, D, E and K are important fat-soluble vitamins.