Essential nutrients are crucial for growth, life, and various bodily functions. Minerals, categorized into trace and macro, play significant roles in chemical reactions and bodily processes.
Nutrients
Definition: Substance that provides nourishment essential to growth and life
Water
Definition: Nutrient involved in all body processes. Water can be used to regulate body temperature and help waste removal. The body is made of 60% water. The longest we can survive without water is 3 days.
Minerals
Definition: Nutrient that regulates many chemical reactions in the body.
Trace minerals:
-Body requires these in very small amounts
-Copper, iodine, iron, zinc, and manganese
-Copper (red meat, liver, seafood, nuts) necessary for hemoglobin production in red blood cells
-Iodine (iodized salt, milk, cheese, fish, whole grains) necessary for production of the thyroid gland hormone
-Iron (liver, red meat, fish, eggs) helps red blood cells transport oxygen
-Zinc (seafood, poultry, red meats, whole grains) necessary for digestive enzymes and healing wounds
-Manganese (whole grains, fruits, nuts) helps produce cholesterol and helps nerve function
Macro minerals:
-Body requires these in amounts greater than 100 milligrams
-Calcium, magnesium, sodium, phosphorus, sulfur, and potassium
-Calcium (milk, cheese, leafy green vegetables) helps build bones and teeth
-Magnesium (whole grains, beans, nuts) necessary for metabolism
-Phosphorus (milk, meat, poultry, cheese) builds bone, teeth, and cells
-Potassium (fruits, green vegetables, legumes) keep fluids in cells balanced
-Sodium (table salt, cheese, crackers) necessary for water balance in cells and tissue
-Sulfur (meats, milk, eggs, brown sugar) builds hair, skin, and nails
Vitamins
Definition: Nutrient that helps the body use carbohydrates, fats, and proteins.
Water-soluble vitamins:
-Vitamins C and E
-Dissolves in water
-Cannot be stored in the body
Fat-soluble vitamins:
-Vitamins A, D, E, and K
-Dissolves in fat
-Can be stored in the body
Fats
Definition: Nutrient that provides energy and helps the body store vitamins.
Trans-fatty acids:
-Found in crackers, cookies, donuts, and margarine
-Formed when vegetable oils are processed into solid fats
Unsaturated fats:
-Found in plant products and fish
-Liquid at room temperature
Saturated fats:
-Contribute to cholesterol in our blood
-Found in dairy, meat, and poultry products
-Solid at room temperature
Carbohydrates:
Definition: Nutrient that is the main source of energy for the body
Fiber:
-Part of grains and plant foods, cannot be digested
-Helps move food through body's digestive system
-Grains, breads, cereals, dried beans, and fruits
-Insoluble fiber prevents intestinal problems
-Soluble fiber reduces risk of heart disease and blood cholesterol
Complex carbohydrates:
-Starches and fiber
-Provide longer-lasting energy
-Found in bread, potatoes, beans, and pasta
Simple carbohydrates:
-Provide quick energy
-Sugar that enters the bloodstream
-Provide calories, not many vitamins and minerals
-Found in fruits, honey, and milk
Proteins
Definition: Nutrient necessary to growth, to build, maintain, and repair body tissues
Incomplete proteins:
-From plant sources
-Do not contain all essential amino acids
-Found in legumes, nuts, grains, and seeds (these can be combined to gain all essential amino acids)
Amino acids:
-Building blocks of proteins
-Body needs 20 amino acids, 11 of which it can produce itself
-The 9 it can't produce are called essential amino acids
Complete proteins:
-Contains all essential amino acids
-Found in meat fish, milk, yogurt, and eggs
