Human Nutrition Basics

1. Macronutrients

Macronutrients are the essential nutrients that provide the body with energy and are required in large amounts. They include carbohydrates, proteins, and fats.

Carbohydrates

Carbohydrates are the primary source of energy for the body. They are found in foods like bread, pasta, fruits, and vegetables. The body breaks down carbohydrates into glucose, which is used for immediate energy or stored in the liver and muscles as glycogen for later use.

Example: A slice of bread contains approximately 15 grams of carbohydrates, providing quick energy for daily activities.

Proteins

Proteins are essential for building and repairing tissues, making enzymes, and supporting immune function. They are found in foods like meat, fish, eggs, dairy, legumes, and nuts. Proteins are composed of amino acids, which are the building blocks of the body.

Example: A chicken breast contains about 30 grams of protein, which is crucial for muscle repair and growth after exercise.

Fats

Fats are important for energy storage, insulation, and protecting organs. They are found in foods like oils, butter, nuts, seeds, and fatty meats. Fats are also necessary for the absorption of fat-soluble vitamins (A, D, E, and K).

Example: A tablespoon of olive oil contains about 14 grams of fat, which is beneficial for heart health and vitamin absorption.

2. Micronutrients

Micronutrients are essential nutrients that the body needs in smaller amounts. They include vitamins and minerals, which play crucial roles in various bodily functions such as metabolism, immune response, and bone health.

Vitamins

Vitamins are organic compounds that the body needs for growth, metabolism, and overall health. They are divided into two categories: fat-soluble (A, D, E, and K) and water-soluble (B and C). Fat-soluble vitamins are stored in the body's fatty tissues, while water-soluble vitamins are not stored and need to be replenished daily.

Example: Vitamin C, found in oranges and strawberries, is essential for immune function and collagen production.

Minerals

Minerals are inorganic elements that the body needs for various functions, including bone formation, fluid balance, and muscle contraction. They are divided into two categories: macrominerals (calcium, magnesium, potassium, sodium, phosphorus, and chloride) and trace minerals (iron, zinc, copper, selenium, and iodine).

Example: Calcium, found in dairy products and leafy greens, is crucial for bone health and muscle function.

Understanding the roles of macronutrients and micronutrients is fundamental for designing balanced diets that support overall health and well-being.