Nutrients are chemicals delivered to our bodies through food that are essential for health and proper functioning. A proper understanding of their role and importance in the diet is key to maintaining a healthy lifestyle. In this article we will take a closer look at the five main nutrients, discussing: proteins, fats, carbohydrates, vitamins, mineral salts and water.
Proteins – the key to health and proper functioning of the body
Proteins, also known as proteins, account for about 20% of human body weight and are the most important building blocks of living organisms. They are organic compounds classified as biopolymers, consisting of many amino acids. They perform a building function in the body, but this is not their only role. Proteins are essential for the proper functioning of living organisms, and their deficiency can have disastrous consequences for health.
Proteins are among the basic nutrients and are the main building material of all tissues of the human body. They are chemical compounds whose molecules are composed mainly of carbon, hydrogen, oxygen and nitrogen atoms. Proteins are essential for the proper functioning of the body, and their deficiency can lead to many health problems.
Proteins perform many different functions in the body. They are essential for building and repairing tissues, producing enzymes and hormones, and transporting nutrients. Proteins are also essential for the proper functioning of the immune system and are key to our health and well-being.
Types of proteins and their sources
There are different types of proteins, depending on their source and amino acid composition. Complete prote ins are those that contain all essential amino acids (exogenous) in proportions that meet the body’s needs. They are mainly of animal origin, but some plants, such as soybeans, also provide complete proteins.
Incomplete proteins are those that do not contain all the essential amino acids or contain them in the wrong proportions. They are mainly of plant origin, but can be supplemented by combining different sources of protein in the diet. For example, combining rice with beans provides a full set of amino acids.
Protein-rich foods include meat, fish, eggs, milk and dairy products, but also legumes, nuts, seeds and some cereals. It is important to consume a variety of protein sources to ensure that the body gets all the essential amino acids.
Protein requirements
Protein requirements can vary depending on age, gender, body weight, physical activity level and health. On average, adult men and women need about 0.8 grams of protein per kilogram of body weight per day. However, physically active people, older people, pregnant and breastfeeding women, and people with medical conditions may need more protein.
It’s important to remember that while protein is essential for our health, excess protein can lead to health problems, such as kidney strain and loss of calcium from bones. Therefore, it is important to consume protein in moderation and focus on healthy sources of protein.
In conclusion, protein is a key component of our diet and is essential for the proper functioning of our bodies. It is important to consume a variety of protein sources and tailor your protein intake to your individual needs and health goals.
Fats – essential, but in moderation
Fats, also known as lipids, are one of the three main nutrients, along with proteins and carbohydrates. Although often associated negatively, due to their potential to lead to excess weight or heart disease, fats are essential for the proper functioning of our bodies. They perform many key functions, such as providing energy, protecting organs, producing hormones, and enabling the absorption of fat-soluble vitamins.
Fats are made up of glycerol and fatty acids. Depending on the structure of fatty acids, fats are divided into saturated, monounsaturated and polyunsaturated. Saturated fats are mainly of animal origin and are solid at room temperature. Unsaturated fats are mainly of plant origin and are liquid at room temperature.
All fats provide a lot of energy – 1 gram of fat provides 9 kcal. Therefore, it is important to consume fats in moderation to avoid overweight and obesity. However, not all fats are the same and some are healthier than others.
Types of fats and their sources
Saturated fats are mainly of animal origin and are solid at room temperature. They are present in products such as meat, butter, lard, cream, fatty milk and cheese. Saturated fats can raise the level of “bad” LDL cholesterol in the blood, which can lead to heart disease. Therefore, it is recommended that you limit your intake of saturated fats.
Monounsaturated fats are mainly of plant origin and are liquid at room temperature. They are present in products such as olive oil, avocados, nuts and seeds. Monounsaturated fats can help lower “bad” LDL cholesterol in the blood and raise “good” HDL cholesterol, which can help prevent heart disease.
Polyunsaturated fats are also mainly plant-based and are liquid at room temperature. They are present in products such as vegetable oils, oily fish, nuts and seeds. Polyunsaturated fats, especially omega-3 and omega-6 fatty acids, are essential for our health and must be provided in the diet.
Fat requirements
Fat requirements can vary depending on age, gender, body weight, physical activity level and health. On average, adult men and women need about 20-35% of their daily caloric intake from fats. However, it is important to focus on healthy fats, such as monounsaturated and polyunsaturated fats, and limit consumption of saturated fats and trans fats.
In summary, fats are an essential component of our diet and are crucial to our health and well-being. It is important to consume a variety of sources of healthy fats and tailor your fat intake to your individual needs and health goals.
Carbohydrates – our body’s primary fuel
Carbohydrates, commonly known as sugars, are a group of organic chemical compounds that belong to the aldehydes and ketones. They consist of carbon, hydrogen and oxygen atoms. Carbohydrates are one of the three main nutrients, along with proteins and fats, and play a key role in our bodies as the main source of energy.
Carbohydrates are essential for the proper functioning of our bodies. They provide energy for our muscles and brain, support nervous system function, affect digestive processes and regulate blood sugar levels. However, not all carbohydrates are the same and some are healthier than others.
Carbohydrates are divided into simple and complex. Simple carbohydrates, such as glucose, fructose or sucrose, are quickly absorbed by the body and provide immediate energy. Complex carbohydrates, such as starch or fiber, are digested more slowly and provide energy over a longer period of time.
Types of carbohydrates and their sources
Simple car bohydrates are mainly found in processed foods, such as candy, sodas, white bread and snacks. They are quickly absorbed by the body and can lead to blood sugar spikes. Therefore, it is recommended that you limit your intake of simple carbohydrates.
Complex carbohydrates are present in products such as whole-grain bread, brown rice, cereals, vegetables or fruits. They are digested more slowly and provide energy for a longer period of time, which helps keep blood sugar levels stable. Complex carbohydrates are also rich in fiber, which supports the health of the digestive system.
Foods rich in carbohydrates include potatoes, bananas, rice, pasta and groats. Most carbohydrates are found primarily in grain products, but also in vegetables and fruits.
Carbohydrate requirements
Carbohydrate requirements can vary depending on age, gender, body weight, physical activity level and health. On average, adult men and women need about 45-65% of their daily caloric intake from carbohydrates. However, it is important to focus on healthy carbohydrates, such as complex carbohydrates, and limit the intake of simple carbohydrates.
In conclusion, carbohydrates are a key component of our diet and are essential for the proper functioning of our bodies. It is important to consume a variety of sources of healthy carbohydrates and tailor your carbohydrate intake to your individual needs and health goals.
Vitamins – essential for health
Vitamins are a group of organic chemical compounds with a variety of structures, necessary for the proper functioning of the living organism. They are substances that must be supplied with food, since our body is unable to produce them on its own (except for some vitamins, such as vitamin D or vitamin K, which can be synthesized in our body, but only in limited quantities).
Vitamins perform many key functions in our bodies. They are essential for proper growth and development, support our immune system, are needed for energy production and DNA synthesis, and affect the condition of our skin, hair and nails. Each vitamin has a specific role, and a deficiency can lead to certain health problems.
Vitamins are divided into two main groups: fat-soluble vitamins (A, D, E, K) and water-soluble vitamins(B vit amins and vitamin C). Each of these groups of vitamins has its own specific functions and is essential for our health.
Types of vitamins and their sources
Fat-soluble vitamins are stored in our bodies and do not need to be supplied daily. Vitamin A is essential for eye and skin health, vitamin D is crucial for bone and dental health, vitamin E acts as an antioxidant, and vitamin K is necessary for proper blood clotting. Sources of these vitamins include fatty fish, eggs, milk, butter, green leafy vegetables, nuts and seeds.
Water-soluble vitamins are not stored in our bodies and must be supplied regularly. B vitamins are essential for the proper functioning of the nervous system, energy production and DNA synthesis. Vitamin C is a powerful antioxidant, supports the immune system and is essential for proper collagen production. Sources of these vitamins include fruits, vegetables, whole grain cereal products, meat, fish, milk and eggs.
| Names and daily requirements | Role in the human body |
|---|---|
| Fat-soluble vitamins | |
| Vitamin A (retinol, axerophthol) 1-2 mg | Participates in the process of vision – it is transformed into retinal, included in the composition of rhodopsin (visual purpura), which maintains the sensitivity of the retinal rods to dim light. Influences proper bone growth and development, strengthens the jaw and prevents the formation of a crooked bite. Is responsible for the proper functioning of the epithelium: skin, cornea, gastrointestinal tract and respiratory tract (protects the epithelium from purulent infections). Stimulates the mucous membranes to produce mucus. Is an important antioxidant. |
| Vitamin D (D2 – ergocalciferol, D3 – cholecalciferol) 0.01-0.02 mg. | Is a starting compound in the synthesis of calcitriol – a hormone that enhances the absorption of ions: calcium, phosphorus and potassium in the intestine. It conditions normal growth and mineralization of bones and teeth (regulates the deposition of calcium and phosphorus in the bones). |
| Vitamin E (tocopherol) 10-20 mg. | Conditions the normal structure and protects biological membranes. Enables the synthesis of certain lipids, is an antioxidant (for unsaturated fatty acids and vitamin A). Influences muscle metabolism. Prevents cardiovascular diseases, affects blood clotting. |
| Vitamin K (phylloquinone) 0.05-1 mg. | By participating in the synthesis of prothrombin in the liver, determines the normal course of blood clotting processes. Participates in the metabolism of the skeletal system. |
| Water-soluble vitamins | |
| VitaminB1 (thiamine, aneurine) 1.5-2 mg | Its active form (thiamine pyrophosphate) is a coenzyme of decarboxylases, involved in cellular respiration (conversion of pyruvate to acetyl-coenzyme A). Influences the metabolism of carbohydrates (plays a major role in the release of energy from them, fats and amino acids. Conditions the proper functioning of the nervous tissue, digestive tract and cardiovascular system. Helps with concentration and maintaining optimism. |
| Vitamin B2 (riboflavin) 1.7-3 mg. | Stimulates growth and overall immunity. Component of the coenzymes FMN and FAD, involved in cellular respiration. Influences the metabolism of carbohydrates, amino acids and fats. Participates in the synthesis of hemoglobin. Supports skin regeneration. |
| Vitamin B3 (vitamin PP, niacin, nicotinamide) 20-25 mg. | Component of the NAD+/NADH, NADP+/NADPH coenzyme system carrying hydrogen and electrons in the process of cellular respiration. Maintains the epithelium of the skin and gastrointestinal tract and the nervous system in proper condition. Lowers blood cholesterol, dilates blood vessels, and helps burn carbohydrates, fats and proteins. |
| Vitamin B5 (pantothenic acid) 3-10 mg. | Component of coenzyme A, involved in the metabolism of carbohydrates, fats and proteins and in energy transfer. Maintains nerve tissue and skin in normal condition. Alleviates inflammation. Participates in the synthesis of corticosteroids. Improves hair growth and pigmentation. Prevents premature aging and the formation of wrinkles. |
| VitaminB6 (pyridoxine, adermine) 2-3 mg | Takes part in blood formation. It is essential for the synthesis of porphyrins (e.g., cytochromes, heme), antibodies and erythrocytes. Stimulates the supply of glucose to nerve cells. Its active derivative (pyridoxal phosphate) is a coenzyme in amino acid metabolism. |
| VitaminB7 (vitamin H, biotin) 0.015-0.3 mg. | Prosthetic group of enzymes involved in gluconeogenesis and synthesis of fatty acids, glycogen, hormones and cholesterol. Influences the proper condition of hair, bones and skin (protects it from seborrhea). |
| Vitamin B9 (folic acid, folacin) 0.3-0.4 mg. | Participates in the transfer and metabolism of monocarbon residues and in the synthesis of choline, purines and some amino acids. Is an essential coenzyme in the process of blood formation in the bone marrow. It is essential for the production of endorphins. Is responsible for the normal development of the nervous system of the developing fetus. Determines the effective work of the immune system. |
| Vitamin B12 (cobalamin, cyanocobalamin)2.4-2.8 μg. | Is essential in the process of blood formation in the bone marrow. Participates in the oxidation of organic acids in the cell. It is essential in the synthesis of nucleic acids, carbohydrates, as well as some lipids and proteins. |
| Vitamin C (ascorbic acid) 60-100 mg. | Is an antioxidant. Facilitates the assimilation of iron Influences the synthesis of corticosteroids and some neurotransmitters. Maintains normal condition of connective tissue, strengthens gums and teeth, kills bacteria that cause tooth decay. It is essential in the synthesis of collagen. Strengthens the body’s resistance to infection. Facilitates the healing of wounds. Stabilizes the psyche. |
Vitamin requirements
Vitamin requirements can vary depending on age, gender, body weight, physical activity level and health. For some vitamins, such as vitamin C or B vitamins, the need may increase in situations of stress, illness or intense exercise.
In summary, vitamins are an essential component of our diet and are crucial to our health and well-being. It is important to consume a variety of vitamin sources and tailor vitamin intake to your individual needs and health goals.
Mineral salts – the building blocks and regulators of our bodies
Mineralsalts, also known as minerals, are inorganic chemical compounds that are a key component of our diet. They fulfill two basic roles – building and regulatory. They make up about 4-5% of our body weight and are essential for its proper functioning.
Mineral salts are essential for normal growth and development, maintenance of water-electrolyte balance, conduction of nerve impulses, muscle contraction, as well as for many metabolic processes. Each mineral has a specific role, and a deficiency can lead to specific health problems.
Mineral salts are divided into macronutrients (e.g. calcium, magnesium, potassium, sodium, chlorine) and micronutrients (e.g. iron, zinc, copper, iodine, selenium). Macronutrients are needed in larger quantities, while micronutrients, although needed in smaller amounts, are equally important for our health.
Types of mineral salts and their sources
Macronutrients are essential for the proper functioning of our bodies. Calcium is crucial for bone and dental health, magnesium supports muscle and nervous system function, potassium regulates water-electrolyte balance and blood pressure, and sodium is essential for the conduction of nerve impulses. Sources of macronutrients include dairy products, meat, fish, vegetables, fruits, nuts and seeds.
Micronutrients are needed in smaller amounts, but are equally important for our health. Iron is essential for the production of hemoglobin, zinc supports the immune system and wound healing, copper is important for the production of red blood cells, iodine is necessary for the proper functioning of the thyroid gland, and selenium acts as an antioxidant. Sources of micronutrients include meat, fish, seafood, nuts, seeds, whole grain cereals and vegetables.
Mineral salt requirements
Mineral salt requirements can vary depending on age, gender, body weight, physical activity level and health status. For some minerals, such as sodium or potassium, the demand may increase in situations of intense exercise, heat or illness.
In summary, mineral salts are an essential component of our diet and are crucial to our health and well-being. It is important to consume a variety of sources of mineral salts and tailor mineral salt intake to your individual needs and health goals.
Water – the foundation of life and health
Water is the most important component of our body, accounting for about 60-70% of an adult’s body weight. It is essential for the proper functioning of all our systems and organs, performing many key functions.
Water is essential for maintaining a normal body temperature, transporting nutrients and oxygen to cells, removing metabolic products, hydrating tissues, and as a lubricant for our joints. Water is also a key component of our blood, lymph, urine and sweat.
Water is also essential for our digestive system, helping with digestion and absorption of nutrients, as well as removing waste from our bodies. Water is also essential for our nervous system, helping to conduct nerve impulses.
Water and its importance for health
Proper hydration is crucial to our health and well-being. Inadequate water intake can lead to dehydration, which can have serious consequences for our health, including weakness, fatigue, headaches, dry skin and, in extreme cases, even unconsciousness or death.
Water is also essential for our mental health. Studies show that even mild dehydration can affect our concentration, memory, mood and decision-making ability. Water is also essential for our nervous system, helping to conduct nerve impulses.
Water is also important for our physical health. It helps maintain a healthy body weight, supports the health of our skin, hair and nails, and helps maintain normal blood pressure and heart health.
Water requirements
Water requirements can vary depending on age, gender, body weight, activity level and health. On average, adult men and women need about 2-3 liters of water per day, but this amount can increase in situations of intense exercise, heat or illness.
In conclusion, water is an essential component of our diet and is crucial to our health and well-being. It is important to remember to hydrate regularly and adjust your water intake according to your individual needs and health goals.
Summary
Nutrients are a key component of our diet, having a direct impact on our health and well-being. Proteins, as the basic “building blocks” of our bodies, are essential for growth, regeneration and repair of tissues, as well as for the production of enzymes and hormones. Fats, though often demonized, are essential for the proper functioning of our bodies, providing energy, supporting the production of hormones and enabling the absorption of fat-soluble vitamins.
Carbohydrates are the main source of energy for our bodies, supporting brain and nervous system function, and enabling muscles to function properly. Vitamins and mineral salts perform many key functions in our bodies, from supporting the immune system, to energy production and DNA synthesis, to maintaining the health of skin, hair, bones and teeth.
Last, but not least, water is an essential component of our bodies, necessary for the proper functioning of all our systems and organs. Proper hydration is crucial to our health and well-being, affecting everything from our concentration and memory to the health of our skin, hair and nails.
In summary, nutrients are an essential part of our diet and are key to our health and well-being. It is important to consume a variety of nutrient sources and tailor your nutrient intake to your individual needs and health goals.
The above article is not medical advice. Before use, read the package insert or consult your doctor or pharmacist, as any medicine used improperly endangers your life or health.
Frequently asked questions
Why should you supplement vitamin C in the morning?
Vitamin C participates in the metabolism of fats and cholesterol. Taking it speeds up the fat burning process. Vitamin C is one of the water-soluble vitamins, so it should be taken before the first meal.
Why should you drink a glass of water first thing in the morning?
Water provides the body with electrolytes and minerals essential for health, improves metabolism, suppresses appetite and helps burn fat. Too little water intake causes fat accumulation, increasing water intake has the exact opposite effect.
Why should you consume coconut oil?
Coconut oil is rich in minerals. The fat it contains is not deposited in the body, instead it is converted into energy very quickly and provides a sense of satiety, thus reducing the temptation to snack between meals. In addition, coconut oil lowers levels of bad LDL cholesterol.
Why should you consume cod liver oil and supplement vitamin D3/K2?
Vitamin D3, a deficiency of which, according to studies, occurs in up to 90% of people, is responsible for the proper functioning of the cardiovascular system, helps maintain proper bone health or mood. Vitamin D significantly accelerates fat burning. Vitamin D3 is best taken in combination with vitamin K2, as taking large doses of D3 can cause calcium mismanagement in the body.
What is the difference between mineral water and spring water?
When choosing water, be guided by the mineral content, which should not be less than 1000mg/l. Choosing mineral water provides the body with the necessary minerals for proper functioning: potassium, magnesium, iron, calcium, zinc.