Nutrients

Understanding Nutrients

Types of Nutrients

  • Macronutrients: This group includes carbohydrates, proteins, and fats. They are required in large amounts and provide the body with energy.
  • Micronutrients: Encompasses vitamins and minerals which are needed in smaller amounts but are still essential for proper bodily functions.

Carbohydrates

  • Are the body’s main source of energy.
  • They can be categorised into two types: simple carbohydrates (like sugar) and complex carbohydrates (like whole grains and legumes).
  • They are broken down into glucose, which is used for energy, or stored in the liver and muscles for later.

Proteins

  • Essential for growth and repair of body tissues like muscles and organs.
  • Play a vital role in producing hormones and enzymes.
  • Consist of building blocks called amino acids, some of which the body can’t produce itself and therefore must be obtained from our diet.

Fats

  • Play a role in providing stored energy, insulating the body and protecting organs.
  • They can be divided into unsaturated fats (good fats found in foods like avocados, nuts) and saturated fats (found in foods like butter and red meat).
  • Although essential, they should be consumed in moderation as excessive consumption can lead to health problems like obesity and heart disease.

Vitamins and Minerals

  • Essential for a wide range of bodily functions, such as bone health (calcium), blood clotting (vitamin K), and immune system function (vitamin C).
  • Most vitamins and minerals must be obtained from our diet as the body cannot produce them itself.

Fibre

  • Is not digested by the body but is crucial for maintaining a healthy digestive system.
  • Comes from plant foods like fruits, vegetables, and whole grains.

Water

  • Makes up about 60% of the human body and is crucial for every bodily function.
  • Assists with digestion, absorption of nutrients, circulation, and maintaining body temperature.

Key Points

  • Balance is crucial: It’s important to consume a balanced diet with a wide range of nutrients to ensure the body functions properly.
  • Energy density: Macronutrients have different energy densities. Carbohydrates and proteins provide 4 calories per gram, fats provide 9.
  • Variety: Different nutrients come from different foods, so it’s important to have variety in your diet.
  • Diet and exercise: The right diet can support an active lifestyle and enhance sporting performance.