Food and Nutrition: Nutrients, Sources, and Functions
Ultimate Guide to Nutrients and Their Benefits
We, the humans - at the top of the food chain, represent a class of organisms having the most versatile of all types of heterotrophic nutrition that exist in nature.
A question may arise in your mind - what is heterotrophic nutrition? - It is a way of obtaining nutrition from various dietary sources (external). Are there any other types of nutrition? Well, yes! Food and nutrition are interrelated, and there exist two major types of nutrition.
Keep reading to find out what nutrition means, how many types of nutrition are there, and the essential nutrients a human body needs to survive.
What is Nutrition?
Nutrition is the process of consuming and utilising food for growth, energy, and overall health. It involves a balance of essential nutrients that support bodily functions.
●Nutrients: Include proteins, carbohydrates, fats, vitamins, minerals, and water.
●Functions: Provide energy, repair tissues, and maintain immune function.
●Balanced Diet: Ensures optimal health and prevents malnutrition or diseases linked to poor diet.
Types of Nutrition: Autotrophic and Heterotrophic
The different types of nutrition are – Autotrophic and Heterotrophic.
Autotrophic Nutrition
When organisms produce their food using external energy sources, it is termed autotrophic nutrition.
The two types of autotrophic nutrition are photosynthesis and chemosynthesis.
Plants synthesise food through photosynthesis by trapping solar energy. On the other hand, organisms using chemical energy (not sunlight) to prepare organic compounds perform chemosynthesis. Example – iron-oxidising bacteria and methanogens.
Heterotrophic Nutrition
It is the exact opposite of autotrophy. Organisms that depend on other organisms for nutrition perform heterotrophic nutrition. Examples – humans, fungi, animals, etc. The types of heterotrophic nutrition are:
Types of Heterotrophic Nutrition Definition Examples
Holozoic Organisms ingest solid or liquid food, digest it, and absorb nutrients. Humans, amoeba
Saprophytic Organisms feed on dead and decaying organic matter. Bacteria, fungi
Parasitic Organisms live on or in a host to derive nutrition and cause harm. Lice, tapeworms
Our food and nutrition habits define the holozoic type. Let’s take a look into the different types of nutrients we need for survival.
Types of Nutrients We Must Include in Our Diet
Food nutrients are the compounds found that a human body uses to function properly. There are two different types of nutrients defined in terms of quantity required.
Macronutrients
Macronutrients are the nutrients required in quantities larger than micronutrients. Such nutrients provide energy, build tissues, and repair damaged ones. They are:
●Carbohydrates
●Proteins
●Fats
●Water
●Fibre (derived from other macronutrient sources)
Micronutrients
Micronutrients are required in minute quantities in our food and nutrition. They are broadly divided into vitamins and minerals.
Vitamins
Vitamins are essential micronutrients that:
●Supports bodily functions
●Strengthens our immune system
●Protect cells and tissues from damage
●Aids metabolism
They are differentiated as:
●Fat-soluble vitamins (A, D, E, and K)
●Water-soluble vitamins (B and C)
Minerals
Minerals are micronutrients that aid in physiological development and functioning. They are broadly distinguished as major and trace minerals.
1.Major Minerals
Major minerals are those that a human body requires more than 100 mg/day. They are:
●Calcium
●Phosphorus
●Magnesium
●Potassium
●Sodium, etc
2.Minor or Trace minerals
Trace minerals are those elements a human body needs in amounts less than 100 mg/day. They are:
●Iron
●Zinc
●Selenium
●Manganese
●Copper
●Chromium, etc
So now we know what nutrition in food comprises. Let us see what a healthy food chart, comprising various types of nutrients and their sources, looks like.
A Healthy Food Chart: What an Average Adult Needs to Stay Healthy
Here is a comprehensive chart of the macro and micronutrients a human body needs to function. It covers the sources and functions of all food nutrients.
MACRONUTRIENTS
| Nutrient | Sources | Functions |
| Protein | Lean meats, poultry, fish, beans, nuts, and eggs | ●Builds and repairs tissues ●Supports immune function |
| Carbohydrates | Whole grains, vegetables, fruits, and legumes | ●Provides energy ●Supports digestive health |
| Fats | Avocados, nuts, seeds, olive oil, fatty fish | ●Supports cell growth ●Absorbs vitamins ●Energy storage |
| Fibre | Whole grains, vegetables, fruits, legumes | ●Aids digestion ●Regulates blood sugar ●Lowers cholesterol |
MICRONUTRIENTS
Vitamins
| Vitamin A | Carrots, sweet potatoes, spinach, and mangoes | ●Supports vision, immune function, and skin health |
| Vitamin B Complex | Meat, poultry, fish, eggs, dairy, whole grains, legumes, vegetables, and fruits | ●Supports energy metabolism ●Red blood cell formation ●Nerve function ●Overall cellular health |
| Vitamin C | Citrus fruits, strawberries, bell peppers, and broccoli | ●Boosts immunity ●Aids collagen production ●Acts as an antioxidant |
| Vitamin D | Fortified milk, fatty fish, and sunlight | ●Promotes calcium absorption ●Supports bone health |
| Vitamin E | Nuts, seeds, vegetable oils, and leafy greens | ●Acts as an antioxidant ●Protects cells |
| Vitamin K | Leafy greens, cabbage, eggs, and milk | ●Essential for blood clotting ●Bone health |
Mineral
Major Minerals
| Calcium | Dairy products, leafy greens, fortified foods | ●Builds and maintains strong bones and teeth |
| Magnesium | Nuts, seeds, whole grains, spinach | ●Supports muscle and nerve function, energy production |
| Potassium | Bananas, potatoes, oranges, legumes | ●Regulates fluid balance ●Supports heart and muscle function |
| Sodium | Salt, soy sauce, processed foods | ●Maintains fluid balance ●Supports nerve function |
Trace Minerals
| Chromium | Meat, poultry, fish, nuts, cheese | ●Enhances insulin action ●Supports glucose metabolism |
| Copper | Shellfish, nuts, seeds, whole grains | ●Aids iron absorption ●Supports immune function |
| Fluoride | Fish, teas | ●Strengthens bones and teeth ●Prevents dental cavities |
| Iodine | Iodized salt, seafood | ●Supports thyroid function ●Regulates metabolism |
| Iron | Red meat, poultry, beans, fortified cereals | ●Essential for oxygen transport in blood |
| Manganese | Nuts, legumes, whole grains, tea | ●Supports bone formation and metabolism ●Antioxidant defences |
| Selenium | Brazil nuts, seafood, organ meats | ●Acts as an antioxidant ●Supports thyroid function |
| Zinc | Meat, shellfish, legumes, whole grains | ●Supports immune function ●Wound healing |
Why Should We Follow the Healthy Food Chart?
Following the balanced nutrition food list will-
●Help avoid deficiencies that can lead to various health issues.
●Provide a steady supply of energy through balanced carbohydrates, proteins, and fats.
●Aid in the proper functioning of organs and systems by delivering necessary vitamins and minerals.
●Boost immune system efficiency and reduce the risk of illnesses.
●Contribute to better mood and cognitive function through balanced nutrition.
Time to Master the Nutrition Game to Stay Fit and Healthy
Master the food and nutrition game to maintain fitness and overall health. Follow a well-rounded healthy food chart to ensure balanced nutrient intake. This will help you prevent nutritional deficiency syndromes, support your body’s vital functions, and keep it well maintained and immunised, which is key to leading a vibrant and energetic life.
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