The food and liquids we consume are solely used to construct and fuel our bodies. The only source of all the energy required is food. Why do people need to eat? Food provides energy for people. We require energy for everything we do, including running, jumping, singing, and even sleeping.
Eating gives us all the energy we require because the nutrients included in food also make up the bodily structures, such as the muscles, organs, and bones, that make up the human body. This is why it is important to eat and consume nutrients that provide us energy and become parts of our body structures.
The Main Functions of Nutrients
Nutrients are the substances found in food which drive biological activity, and are essential for the human body. The following essential functions are carried out by these substances, which are grouped as proteins, lipids, carbs (sugars, dietary fiber), vitamins, and minerals.
- Constructing the blood, bone, muscles, teeth, and other bodily components
- Generating energy (power and heat)
- Maintaining the body’s functionality
Groups of Nutrients
Nutrients are primarily divided into two categories:
- Essential nutrient
- Non-essential nutrients
Essential Nutrients
Nutrients classified as essential cannot be produced by the body and must be obtained from food sources. These nutrients are necessary for growth and for the proper functioning of the body.
You require a variety of proteins, lipids, and carbohydrates every day since they serve as the building blocks for energy, vital fatty acids, amino acids, and storage for vitamins, minerals, and phytonutrients. To ensure that you can meet your demands, it is necessary to eat a diet that is well-balanced and rich in nutrient-dense foods.
The following are some essential nutrients:
Fats
The body needs fats for energy, and cells depend on them. Additionally, some fat sources contain essential fatty acids, which must be eaten as part of a balanced diet because they cannot be produced by the body.
Important Fatty Acids:
- Fish, flaxseeds, and walnuts are sources of the omega-3 fatty acid-Linolenic acid (ALA).
- An omega-6 fatty acid called linoleic acid (LA) found in several whole grains, most vegetable oils, and nuts.
Proteins
Proteins are the building blocks of cells, tissues, and organs in addition to being the source of amino acids. However, in order for the body to produce the non-essential amino acids, it has to consume proteins that contain enough of the necessary amino acids. Foods made by plants and animals both include proteins.
Essential amino acids
- Leucine
- Isoleucine
- Phenylalanine
- Methionine
- Lysine
- Methionine
- Valine
- Histidine
- Arginine
- Threonine
Carbohydrates
Some claim that glucose should not be regarded as essential because it can be produced in other ways aside by eating carbohydrates. Consuming carbohydrates is still the best option for achieving optimal health even though glucose can be produced from amino acids and glycerol during fat metabolism or during gluconeogenesis (a process that takes place during prolonged carbohydrate withholding when the body breaks down protein stores to attempt to maintain normal brain function).
In addition to glucose for energy, mixed complex carbohydrates also contain a variety of important vitamins and minerals. Complex carbs can be found in whole grains, fruits, and vegetables.
Vitamins
They are essential for the body’s ability to create energy from food and can be found in a variety of foods, including vegetables and fruits.
- Vitamin A (beta-carotene, retinol)
- Vitamin B1 (thiamin)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine)
- Vitamin B7 (biotin)
- Vitamin B9 (folic acid/ folate)
- Vitamin B12 (cobalamin)
- Vitamin C (ascorbic acid)
- Vitamin D (ergocalciferol D2, cholecalciferol D3)
- Vitamin E (tocopherol)
- Vitamin K (naphthoquinoids)
Minerals
The two primary categories of minerals are electrolytes and trace elements. Greater amounts of electrolytes are required than trace elements. Sodium, potassium, chloride, calcium, magnesium, and phosphorous are all examples of electrolytes. The remaining minerals are trace elements and can be found in a range of foods.
- Calcium (Ca)
- Chloride (Cl?)
- Chromium (Cr)
- Cobalt (Co)
- Copper (Cu)
- Iodine (I)
- Iron (Fe)
- Magnesium (Mg)
- Manganese (Mn)
- Molybdenum (Mo)
- Phosphorus (P)
- Potassium (K)
- Selenium (Se)
- Sodium (Na)
- Zinc (Zn)
Water
Although not precisely a nutrient, water is a necessary component of practically every biological action. Water hydrates the body, aids in food absorption in the intestines, and helps the body get rid of extra nutrients or toxins.
Non-essential Nutrients
Non-essential nutrients are those found in food that your body can produce on its own. Non-essential nutrients are still required daily, but since some of them are synthesized by the body, you don not need to worry so much about them.
The Following are some non-essential nutrients:
Non-Essential Amino Acids
When there are enough of the essential amino acids available, non-essential amino acids can typically be produced from the food. The following are among the non-essential amino acids:
- Alanine
- Asparagine
- Aspartic acid
- L-Cysteine
- Glutamic Acid
- Glutamine
- Glycine
- Ornithine
- Proline
- Selenocysteine
- Serine
- Taurine
- Tyrosine
Certain Vitamins
Although almost all vitamins are regarded as being necessary, the body may also produce some vitamins. Vitamin D is one example of a conditional vitamin because skin cells use sunshine to create it. You run the risk of not getting enough sunlight for your body if there isn’t enough access to it.
Another vitamin that is produced by gastrointestinal bacteria in your intestines but is not essential is biotin. The lining of your intestines will create enough for your body’s processes unless you have digestive disorders. Although the body can synthesize some vitamins, such as vitamin K, there are still some additional daily dietary guidelines.
Fiber
Despite not being regarded as a nutrient, dietary fiber is nonetheless vital for your health. Although it is not absorbed by the human digestive system, it works by aiding digestion and supporting your body in eliminating wastes and toxins.
Cholesterol
Although cholesterol is required for many bodily functions, it may also be produced by the body and obtained through diet, therefore it is not regarded as essential.
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