Nutrients for Good Health

 Nutrients are chemical compounds in food that are used by the body to function properly and maintain health. Examples include proteins, fats, carbohydrates, vitamins, and minerals

 Nutrients are compounds in foods essential to life and health, providing us with energy, the building blocks for repair and growth and substances necessary to regulate chemical processes.

There are six major nutrients: Carbohydrates (CHO), Lipids (fats), Proteins, Vitamins, Minerals, Water.

Proteins: meat, dairy, legumes, nuts, seafood and eggs
Carbohydrates: pasta, rice, cereals, breads, potatoes, milk, fruit, sugar
Lipids (most commonly called fats): oils, butter, margarine, nuts, seeds, avocados and olives, meat and seafood
Vitamins: common vitamins include the water soluble B group vitamins and vitamin C and the fat soluble vitamins A, D, E and K

• Fruits and vegetables are generally good sources of Vitamin C and A and folic acid (a B group vitamin)
• Grains and cereals are generally good sources of the B group vitamins and fibre
• Full-fat dairy and egg yolks are generally sources of the fat soluble vitamins A, D and E
• Milk and vegetable or soya bean oil are generally good sources of vitamin K, which can also be synthesised by gut bacteria

Minerals: (sodium, calcium, iron, iodine, magnesium, etc.): all foods contain some form of minerals.

• Milk and dairy products are a good source of calcium and magnesium
• Red meat is a good source of iron and zinc
• Seafood and vegetables (depending on the soil in which they are produced) are generally good sources of iodine

Water: As a beverage and a component of many foods, especially vegetables and fruits.

Saturated fats are often referred to as 'bad fats' as they are known to contribute to plaque formation in the arteries and the prevalence of cardiovascular diseases.
Sodium (salt) helps to regulate blood pressure. An over consumption of sodium may contribute to the incidence of high blood pressure in sensitive individuals.
Energy: Excess energy in any form will lead to overweight. However foods high in added sugar and fats are the easiest to over-consume.

Types

Macronutrients

Macronutrients are defined in several ways.

• The chemical elements humans consume in the largest quantities are carbon, hydrogen, nitrogen, oxygen, phosphorus, and sulphur, summarized as CHNOPS.
• The chemical compounds that humans consume in the largest quantities and provide bulk energy are classified as carbohydrates, proteins, and fats. Water must be also consumed in large quantities.
• Calcium, sodium, potassium, magnesium, and chloride ions, along with phosphorus and sulfur, are listed with macronutrients because they are required in large quantities compared to micronutrients, i.e., vitamins and other minerals, the latter often described as trace or ultratrace minerals.

Macronutrients provide energy:

• Carbohydrates are compounds made up of types of sugar. Carbohydrates are classified according to their number of sugar units: monosaccharides (such as glucose and fructose), disaccharides (such as sucrose and lactose), oligosaccharides, and polysaccharides (such as starch, glycogen, and cellulose).
• Proteins are organic compounds that consist of amino acids joined by peptide bonds. Since the body cannot manufacture some of the amino acids (termed essential amino acids), the diet must supply them. Through digestion, proteins are broken down by proteases back into free amino acids.
• Fats consist of a glycerin molecule with three fatty acids attached. Fatty acid molecules contain a -COOH group attached to unbranched hydrocarbon chains connected by single bonds alone (saturated fatty acids) or by both double and single bonds (unsaturated fatty acids). Fats are needed for construction and maintenance of cell membranes, to maintain a stable body temperature, and to sustain the health of skin and hair. Because the body does not manufacture certain fatty acids (termed essential fatty acids), they must be obtained through one's diet.

Biomolecule	Kilocalories per 1 gram
Protein	4
Carbohydrate	4
Ethanol (drinking alcohol)	7
Fat	9

Micronutrients

Micronutrients support metabolism.

• Dietary minerals are generally trace elements, salts, or ions such as copper and iron. Some of these minerals are essential to human metabolism.
• Vitamins are organic compounds essential to the body. They usually act as coenzymes or cofactors for various proteins in the body.
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Essentiality

Essential

An essential nutrient is a nutrient required for normal physiological function that cannot be synthesized in the body – either at all or in sufficient quantities – and thus must be obtained from a dietary source. Apart from water, which is universally required for the maintenance of homeostasis in mammals, essential nutrients are indispensable for various cellular metabolic processes and; for the maintenance and function of tissues and organs. In the case of humans, there are nine amino acids, two fatty acids, thirteen vitamins and fifteen minerals that are considered essential nutrients. In addition, there are several molecules that are considered conditionally essential nutrients since they are indispensable in certain developmental and pathological states.

Amino acids

An essential amino acid is an amino acid that is required by an organism but cannot be synthesized de novo by it, and therefore must be supplied in its diet. Out of the twenty standard protein-producing amino acids, nine cannot be endogenously synthesized by humans: phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine.

Fatty acids

Essential fatty acids (EFAs) are fatty acids that humans and other animals must ingest because the body requires them for good health but cannot synthesize them. Only two fatty acids are known to be essential for humans: alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid).

Vitamins

Vitamins are organic molecules essential for an organism that are not classified as amino acids or fatty acids. They commonly function as enzymatic cofactors, metabolic regulators or antioxidants. Humans require thirteen vitamins in their diet, most of which are actually groups of related molecules (e.g. vitamin E includes tocopherols and tocotrienols):^[16] vitamins A, C, D, E, K, thiamine (B₁), riboflavin (B₂), niacin (B₃), pantothenic acid (B₅), vitamin B₆ (e.g., pyridoxine), biotin (B₇), folate (B₉), and cobalamin (B₁₂). The requirement for vitamin D is conditional, as people who get sufficient exposure to ultraviolet light, either from the sun or an artificial source, synthesize vitamin D in the skin.

Minerals

Minerals are the exogenous chemical elements indispensable for life. Although the four elements: carbon, hydrogen, oxygen, and nitrogen, are essential for life, they are so plentiful in food and drink that these are not considered nutrients and there are no recommended intakes for these as minerals. The need for nitrogen is addressed by requirements set for protein, which is composed of nitrogen-containing amino acids. Sulfur is essential, but again does not have a recommended intake. Instead, recommended intakes are identified for the sulfur-containing amino acids methionine and cysteine.

The essential nutrient elements for humans, listed in order of Recommended Dietary Allowance (expressed as a mass), are potassium, chloride, sodium, calcium, phosphorus, magnesium, iron, zinc, manganese, copper, iodine, chromium, molybdenum, selenium and cobalt (the last as a component of vitamin B₁₂). There are other minerals which are essential for some plants and animals, but may or may not be essential for humans, such as boron and silicon.

Choline

Choline is an essential nutrient. Healthy humans fed diets that are deficient in choline develop fatty liver, liver damage, and muscle damage. Choline was not initially classified as essential because the human body can produce choline in small amounts through phosphatidylcholine metabolism.

Conditionally essential

Conditionally essential nutrients are certain organic molecules that can normally be synthesized by an organism, but under certain conditions in insufficient quantities. In humans, such conditions include premature birth, limited nutrient intake, rapid growth, and certain disease states.Inositol, taurine, arginine, glutamine and nucleotides are classified as conditionally essential and are particularly important in neonatal diet and metabolis

Non-essential

Non-essential nutrients are substances within foods that can have a significant impact on health. Insoluble dietary fiber is not absorbed in the human digestive tract, but is important in maintaining the bulk of a bowel movement to avoid constipation. Soluble fiber can be metabolized by bacteria residing in the large intestine. Soluble fiber is marketed as serving a prebiotic function with claims for promoting "healthy" intestinal bacteria. Bacterial metabolism of soluble fiber also produces short-chain fatty acids like butyric acid, which may be absorbed into intestinal cells as a source of food energy.

Non-nutrients

Ethanol (C₂H₅OH) is not an essential nutrient, but it does supply approximately 29 kilojoules (7 kilocalories) of food energy per gram.For spirits (vodka, gin, rum, etc.) a standard serving in the United States is 44 millilitres (1+1⁄2 US fluid ounces), which at 40% ethanol (80 proof) would be 14 grams and 410 kJ (98 kcal). At 50% alcohol, 17.5 g and 513 kJ (122.5 kcal). Wine and beer contain a similar amount of ethanol in servings of 150 and 350 mL (5 and 12 US fl oz), respectively, but these beverages also contribute to food energy intake from components other than ethanol. A 150 mL (5 US fl oz) serving of wine contains 420 to 540 kJ (100 to 130 kcal). A 350 mL (12 US fl oz) serving of beer contains 400 to 840 kJ (95 to 200 kcal). According to the U.S. Department of Agriculture, based on NHANES 2013–2014 surveys, women ages 20 and up consume on average 6.8 grams of alcohol per day and men consume on average 15.5 grams per day. Ignoring the non-alcohol contribution of those beverages, the average ethanol contributions to daily food energy intake are 200 and 450 kJ (48 and 108 kcal), respectively. Alcoholic beverages are considered empty calorie foods because, while providing energy, they contribute no essential nutrients.

By definition, phytochemicals include all nutritional and non-nutritional components of edible plants. Included as nutritional constituents are provitamin A carotenoids, whereas those without nutrient status are diverse polyphenols, flavonoids, resveratrol, and lignans – often claimed to have antioxidant effects – that are present in numerous plant foods. A number of phytochemical compounds are under preliminary research for their potential effects on human diseases and health. However, the qualification for nutrient status of compounds with poorly defined properties in vivo is that they must first be defined with a Dietary Reference Intake level to enable accurate food labeling, a condition not established for most phytochemicals that are claimed to be antioxidant nutrients.