What is nutrient

Nutrients

What is the nutrient? Nutrients are any substances that the body requires to perform work and which provide energy to do work. The most common functions of nutrients are: they provide energy, make body structure, and maintain chemical processes in the body. There are two main types of nutrients, macronutrients (proteins, carbohydrates, and fats) and micronutrients (vitamins and minerals). We eat nutrients not only because we are hungry but also because all the daily routine movements, like walking, dancing, talking, and even watching TV or playing games also need energy. Human needs many nutrients, some of which the body synthesizes called non-essential nutrients, and which the body cannot synthesize are called essential nutrients.

Types of nutrients: requirement basis

Nutrients can be divided into two categories on the basis of body requirements, which are macronutrients and micronutrients.

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1- Macronutrients: (macro means large) Macronutrients are those nutrients that the body requires eventually in larger quantities to function well to provide energy. E.g.: carbohydrates, proteins, fats.

2- Micronutrients: (micro means small) those nutrients which the body requires a small amount to perform vital works. need in milligrams or micrograms to energize the body. E.g.: vitamins (A, B, D, E, K) and minerals (calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium). 

Rule of major nutrients

There are seven important nutrients present in diets, but five are the most important for the body to do vital functions. These nutrients are protein, carbohydrates, fats, vitamins, and minerals. And other two nutrients are water and roughage which do not provide nutrition to the body but perform important functions.

Protein

Protein is the building block of a body. It is composed of many small units called amino acids. These amino acids encoded by genes, combine together in a sequence to form a long chain called protein. The bond between two amino acids is called a peptide bond or amide linkage. The word protein is derived from the Greek word proteios, meaning primary or 1st rank. 

What are the sources of Protein?

There are many sources of protein, some of them present below.

Egg, Bean, Meat, Fish, Milk, Paneer, Mushroom, Cottage cheese, Soybean, Lentil, Peanut, Greek Yogurt, Quinoa, Nuts, Beef, almond, Legume etc.

Amino Acids

Amino acids are the basic unit of protein. Amino acids combine with specific sequences into long chains to form proteins. These sequences are coded by genes.

There are 20 amino acids, 9 essential amino acids, and 11 non-essential amino acids.

1- Essential amino acids: There are nine amino acids that our body can not synthesize but obtain from diets that's why called essential amino acids. Ex: histidine, isoleucine, leucine, lysine.

2- Non-essential amino acids: those amino acids that synthesize in our own body and are not required in diets. Ex: alanine, arginine, asparagine.

Function of Protein 

Protein is the main part of a body, it makes muscles,  internal organs, skin, blood,  organic matrix of bone, helps in metabolic reactions,  and provides proper growth of a body. Help heal wounds and reduce aging. After the carbohydrates and fats protein provides energy to the body to do work.

Carbohydrates

Carbohydrate is the primary source of energy. It is an easily available and suitable source of energy. In our body carbohydrates break down into smaller molecules of glucose and blood sugar, which are used by body cells, tissues, and organs as energy to perform vital functions. 

Sources of carbohydrates

There are many sources from which we can obtain carbohydrates, some of them are:

Starch, Vegetables, Fruits, Whole grain, Brown rice, Sweet potato, Bean, Lentil, Legume, dairy products, Nuts, Honey etc.

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Fats

Fats are macronutrients, chemically called glycerides which are composed of 3 fatty acids and one complex compound known as gliycerol. Fats are a rich source of energy.

Sources of fats:

There are many sources of fats, some of them are:

Meats, Fish, Oily vegetables(olive, canola, sunflower, soy, and corn), nuts, seeds, junk foods, bakery products, butter, ghee, oils, etc

Function of fats 

1-dietary fats are sources of energy and give support to cells to function.

2-Protective layer Protect organs from the cushion and keep the body warm.

3-Some vitamins are fat soluble so fats help to absorb vitamins. vitamins are A, D, E, and K.

4-Fats are hydrophobic and help cells maintain their structure.

Vitamins 

The vitamin is derived from the Latin word vitamine, meaning life and vitamins. Vitamins are a group of organic compounds that are necessary for the growth and nutrition of a body. Our body needs vitamins in small quantities which comes from the diet because our body can not synthesize vitamins.

Vitamins are classified into two groups. 1- water-soluble vitamins 2- fat-soluble vitamins

Water soluble vitamins	Fat-soluble vitamins
Vitamin B1 (Thiamine)	Vitamin A (Retinoids)
Vitamin B2 (Riboflavin)	Vitamin D (Calciferol)
Vitamin B3 (Niacin)	Vitamin E (Tocopherol)
Vitamin B5 (Pantothenic acid)	Vitamin K (Phylloquinone)
Vitamin B6 (Pyridoxine)
Vitamin B7 (Biotin)
Vitamin B9 (Folic acid)
Vitamin B12 (Cobalamin)
Vitamin C (Ascorbic acid)

Vitamin sources, function, and deficiency cause diseases

vitamins	sources	functions	deficiency/diseases
B1	Whole grain, Meat, Fish, cauliflower, oranges, potatoes, asparagus, and kale	Help body cells obtain energy from carbohydrate	Beriberi
B2	Egg, Fish, Mushroom, Almond, spinach, avocado	Important for growth	1-fatigue  2-swollen throat  3-blurred vision
B3	Fish, beef, chicken, avocado, mushrooms, lentils, ginger, sweet pepper, and potatoes	help the nervous system, digestive system, and skin healthy	Pellagra.
B5	Dairy products and milk products, mushrooms, butter beans, avocado, sweet potato.	Break down of fats and carbohydrates for energy	1-Memory loss  2-myelin loss, 3-neurodegeneration
B6	fish, beef liver, meats, potatoes	Help in the proper functioning of sugar, fats, and protein in the body	1-dermatitis 2-red greasy scaly rash
B7	eggs, fish, meat, nuts, sweet potatoes	helps to metabolize fats, carbohydrates, and protein	1-hair loss (alopecia) 2-periorificial dermatitis
B9	Legumes, eggs, citrus fruits	Help in RBC production and healthy cell growth	Anemia
B12	Egg, milk, beef, liver, cheese, yogurt, banana	Help in DNA formation and keep blood and nerve cell healthy	Anemia
C	Citrus, red cabbage	Protect cells and keep them healthy	Scurvy
A	liver, fish, eggs, carrot, sweet potato, tomato	Maintain normal vision and immune system	1-Night blindness 2-Xerophthalmia
D	Fish, egg yolk, cheese, beef liver, mushroom, orange, banana, spinach	Healthy bone and teeth	osteoporosis and fractures
E	Wheat germ oil, Sunflower, safflower, soybean oil, Almonds. , Sunflower, safflower, soybean oil, Almonds.	Work as antioxidant	1-nerve and muscle damage 2-muscle weakness, 3-vision problem
K	Spinach, broccoli, cabbage, kale, collard green	Helps to make protein that is needed in blood clotting and bone building	bleeding, poor bone, osteoporosis, and increased cardiovascular disease.

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Minerals

Minerals are the essential microelements that the body can not synthesize but attain on earth and foods to develop and perform normal body functions.

Minerals, sources, function, and deficiency causes diseases

minerals	sources	function	deficiency/ diseases
calcium	milk, cheese, dairy foods, green leafy vegetables	Healthy bones and teeth.	Muscle contraction and blood clotting.  rickets, osteoporosis, and osteopenia
phosphorus	seafoods, fish, nuts, legumes	Help enzyme activation and maintain pH.	osteomalacia, rickets
potassium	Dried fruits, Beans, lentils, Potatoes.	Inside cells, maintain normal fluid level	Hypokalemia
sodium	Beetroot, Olives, Tomato Juice, Buttermilk, Cottage Cheese	Maintain blood pressure and help nerves and muscles to function properly.	Hyponatremia
chloride	table salt, seaweed, rye, tomatoes	Maintain the fluid and nutrients inside and outside cells	Hypochloremia
magnesium	spinach, legumes, nuts, seeds, whole grains	1-Maintain normal nerve and muscle function. 2-Help bone to be strong. 3-Give heartbeat and immune healthy.	1-hypertension 2-coronary heart disease, 3-osteoporosis.
iron	meat, poultry, seafood, nuts, seeds, legumes, leafy green	1-to make hemoglobin. 2-participate in metabolic reactions.	anemia
zink	Red meat, poultry, beans, nuts, lobsters, dairy products	1-help in DNA creation. 2-making protein and cell growths. 3-Help in providing a healthy immune system.	1-acrodermatitis enteropathic 2-cheilitis  3-dermatitis
iodine	Iodine table salt, seaweed, fish, egg, milk, meat	Help to make thyroid hormone to control metabolism	In baby Causes permanent brain disorders and intellectual disability.
chromium	Mussels, broccoli, grape juice, meat and vine.	1-support insulin action 2- Perform an important role in the breakdown of carbohydrates and fats.	1-Diabetes 2-heart disease
copper	Meats, fish, nuts, seeds, chocolate, potatoes, beans.	1-help iron to make RBC 2- Keep blood vessels, nerves,s, and bones healthy.	1-anemia  2-pancytopenia 3-ataxia
fluoride	Drinking water,  Soft drink, Fruit juices	Help to make strong bones and teeth	Weakness of tooth and bone
molybdenum	Legumes, beef liver, cereal grain, milk, leafy vegetables	1-help in the breakdown of protein, alcohol, drugs, and toxins. 2-contain enzymes that break down purine and sulfites.	1-intellectual disability 2-opisthotonus 3-lens dislocation
manganese	Mussels, oysters, clams, black tea, nuts, brown rice, legume	1-Help in the metabolism of amino acids, cholesterol, and glucose 2-plays an important role in bone formation and blood clotting	1-down’s syndrome 2-osteoporosis 3-Perthes disease
selenium	Seafood, meat, egg, banana, spinach, potato.	1-help to make DNA 2-protect cells against damage and infections	1-keshan disease 2-kashin-beck disease

Effect of deficiency of some elements in the growth of plants

ELEMENT	DEFICIENCY/EFFECT ON PLANT GROWTH
Nitrogen	A- Poor growth of vegetative shoots. B- Chlorosis with yellow-green leaves. C- poor crop. D- early ripening.
Phosphorus	A- stunted growth of shoots. B- retardant growth of roots.  C- leaves tend to become small, brittle, and brownish green. D- reduced fruiting.
Potassium	A- reduced production of sugar. B- small leaves. C- the premature death of leaves/plants. D- Stunted plant.
Calcium	A- Chlorosis of leaves B- death of leaves tip and rolling of leaves.
Magnesium	A- Chlorosis of leaves. B- premature leaf fall.
Sulfur	A- yellowing of leaves. B- reduced flowering. C- Poor root system.
Zinc	A- mottling and necrosis. B- drying of growing tips. C- curling of leaves.
Boron	A- splitting of bark. B- Exudation of gum.
Copper	A- break down of older leaves
Manganese	A- Chlorosis of leaves.

               

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What are nutrients?

nutrients are food found in substances that we eat to fulfill the body's needs.

What are the main categories of nutrients?

Nutrients are classified into categories such as proteins, carbohydrates, fats, vitamins, minerals, and water.

What are the differences between micro and macro-nutrients?

Micronutrients are nutrients that are required in small quantities, whereas macronutrients are nutrients that are required in large quantities.

How can I ensure a balanced diet?

A balanced diet is one in which all the necessary nutrients are present.

What are the role of vitamins and minerals in the body?

Vitamins and minerals perform vital functions in the body. Vitamin C helps the immune system; vitamin K helps with blood clotting; and calcium is a mineral that strengthens the bones.