Nutrients (protein, fat, carbohydrate, vitamins, minerals, water, phytochemicals)

Nutrients in Food

Proteins are composed of amino acids and are required for growth, repair, and maintenance of body tissues.
A good source of proteins includes lean meats, fish, dairy products, legumes, and nuts.
Deficiency in protein may lead to muscle wasting, weakened immune system, and impaired growth.

Fats provide an efficient source of energy, help in the absorption of certain vitamins, protect organs, and maintain body temperature.
There are two types: Saturated fats (found in animal products and dairy) and Unsaturated fats (found in plant foods and fish).
Excess intake of fats, especially saturated and trans fats, can lead to obesity and heart disease.

Carbohydrates are the body’s go-to fuel source. They are broken down into glucose to provide energy.
Two types exist: Simple carbohydrates (sugars) and complex carbohydrates (starches and fibre). Complex carbohydrates are healthier as they are digested slowly.
Rice, bread, fruits, vegetables, and legumes are good sources of carbohydrates.

Vitamins are essential for normal metabolism, growth and vitality. They cannot be synthesized in enough quantities by the body and must be obtained from the diet.
Each type of vitamin (A, B, C, D, E, K) has specific functions. For instance, Vitamin C assists in wound healing and immunity, while Vitamin D is crucial for healthy bones.
Deficiency of vitamins can lead to disorders such as scurvy (vitamin C deficiency) and rickets (vitamin D deficiency).

Minerals like calcium, iron, and potassium, help in various metabolic activities, from maintaining a healthy heartbeat to synthesising DNA.
For example, calcium is necessary for strong bones and teeth, whereas iron is crucial in the formation of haemoglobin.
Deficiency in minerals causes conditions like anaemia (iron deficiency) and osteoporosis (calcium deficiency).

Water makes up 60-70% of body weight and is essential for transportation of nutrients, temperature regulation, and waste removal.
Dehydration (lack of enough water) can lead to dry mouth, thirst, tiredness, and, in severe cases, dizziness and fainting.

Phytochemicals are compounds found in plants that may affect health, but are not yet established as essential nutrients.
They include flavonoids, carotenoids and phytoestrogens, thought to have antioxidant, anti-inflammatory and anti-cancer properties.
Rich sources of phytochemicals include fruits, vegetables, whole grains, nuts, beans, and teas.