Nutrients
Macronutrients
Fuel your body, Fuel your life
Macronutrients are the nutrients that our body needs in large amounts to function properly. The three macronutrients are carbohydrates, proteins, and fats.
1. Carbohydrates
Their mission is to provide energy to the body. They are found in foods such as rice, pasta, bread, fruits, and vegetables. Carbohydrates are broken down into glucose, which is the primary source of fuel for the body. There are two types of carbohydrates: simple and complex.
Simple carbohydrates, such as sugar and candy, are quickly digested and provide a quick burst of energy.
Complex carbohydrates, like whole grains and vegetables, take longer to digest and provide sustained energy.
It is important to include carbohydrates in a balanced diet as they are essential for providing energy for physical activity and brain function.
2. Proteins
They are essential macromolecules that play various roles in the body. Proteins are made up of long chains of amino acids that are folded into complex shapes. The structure of a protein determines its function. Proteins perform many vital functions in the body, including serving as enzymes, hormones, and antibodies. They also transport molecules across cell membranes, provide structural support to cells, and act as a source of energy. There are thousands of different proteins in the body, each with a specific purpose. They are found in all living organisms, from bacteria to humans. Understanding the structure and function of proteins is crucial for the development of new drugs and treatments for a wide range of diseases.
3. Fat
Although commonly associated with weight gain, not all fats are created equal. In fact, some fats are essential for our health, such as those found in avocados, nuts, and fatty fish. Fat is important for the absorption of certain vitamins and minerals, as well as for providing energy and insulation for our organs. It also helps to regulate hormonal function and maintain healthy skin and hair. However, it is important to consume fats in moderation and choose healthier sources, as excessive consumption of unhealthy fats can lead to health problems such as heart disease and obesity.
Micronutrients
Small in size, big in impact
Essential nutrients that are required by the human body in small quantities. They include vitamins, minerals, and trace elements, and are essential for maintaining healthy bodily functions such as maintaining strong bones, a healthy immune system, and maintaining normal metabolism. Micronutrients cannot be produced by the body and need to be consumed through a balanced diet or supplementation.
1. Vitamins
They cannot be synthesized by the body and must be obtained through the diet or supplements. Vitamins play important roles in various bodily functions, such as metabolism, immune function, and bone health. Deficiencies or excess intake of vitamins can lead to various health problems, so it's important to maintain a balanced diet and avoid over-supplementation. There are 13 essential vitamins:
2. Minerals
They are necessary for various physiological processes, such as building strong bones and teeth, transmitting nerve impulses, maintaining a healthy heart rhythm, and producing hormones. Minerals are obtained through the diet and can be found in a variety of foods, including fruits, vegetables, dairy products, meat, fish, and grains. Deficiencies or excess intake of minerals can lead to various health problems. For example, calcium deficiency can lead to osteoporosis, iron deficiency can cause anemia, and sodium excess can contribute to high blood pressure.
There are two main types of minerals: macrominerals and trace minerals. Macrominerals, such as calcium, magnesium, sodium, potassium, phosphorus, and chloride, are required in larger amounts, typically more than 100 milligrams per day. Trace minerals, such as iron, zinc, copper, iodine, selenium, chromium, fluoride, manganese, and molybdenum, are required in smaller amounts, typically less than 100 milligrams per day.
