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Humans need to consume different types of nutrients daily. There are various types of nutrition that help us stay healthy and fit. Let’s explore the types and benefits for each.
Food is a primary need that makes or breaks our body. A balanced diet is needed for healthy body functioning. However, many of us need help choosing the right meal plan.
Your food must contain everything ranging from grains, fruits and vegetables. Nonetheless, overconsumption of nutrients leads to harmful effects. This makes a personalised chart necessary for all. It can be prepared independently or by consulting with a dietician.
In this blog, we'll learn about the different types of nutrients and the foods where they are found. But before that, let's understand nutrition and its types.
What is Meant By Nutrition?
Nutrition is the process of utilizing the food intake for proper functioning. Appropriate nutrition allows the body to gain weight, grow, and repair the body cells.
Digestion helps absorb the nutrients present in the body. Further, proper nutrient absorption aids in a good metabolism (providing energy to the body parts).
The two primary lists of nutrients are macronutrients and micronutrients.
Macronutrients help maintain the body by supplying energy. The immediate calorie consumption comes from macronutrients. Protein, carbohydrates, and fat are significant types of macronutrients.
Micronutrients are nutrients required in small quantities. However, less consumption or deficiency may lead to severe diseases. The micronutrient includes all vitamins and minerals.
Types Of Nutrition in Humans & Other Organisms
The human body cannot generate macro and micronutrients on its own. Some exceptions include Vitamin D, amino acid, and vitamin B12. Therefore, for proper nutrition, humans depend on food for nourishment.
On the other hand, plants prepare their own food. To learn more about the difference between healthy and unhealthy food, let's understand the two different types of nutrition.
Autotrophic Nutrition
Autotrophic nutrition means self-nourishment. Plants are a great example of this type of nutrition. They use light, water, and inorganic substances like carbon dioxide to prepare glucose. It is then transported to the plant parts and stored.
Another category of autotrophic nutrition is chemotrophs. Here, the organisms use chemical energy to prepare food. Organisms under this category oxidize the inorganic compounds. Inorganic compounds can be hydrogen sulfide, iron, and ammonia—for example, Sulphur bacteria and iron bacteria.
Heterotrophic Nutrition
Heterotrophic nutrition involves consuming other animals or organisms as solids and liquids. For example, humans eat plants and animals like fish and goats to satisfy their nutritional needs.
The three subcategories of heterotrophic nutrition are:
- Holozoic nutrition: Organisms feed on complex materials (plants, animals). They further undergo various processes, from taking food to expelling waste.
- Parasitic nutrition: This nutrition is exhibited by organisms that depend on other animals for their food. For example, lactobacillus is a parasite bacteria that lives in the gut of the intestine and ferments fibre in food.
- Saprotrophic nutrition: Fungi like mushrooms, yeast, and certain bacteria fall under this nutrition. They eat the dead and decomposing materials for their food.
Different Types of Nutrients Needed By Our Body
There are seven main nutrients that assist in different body functions. These include:
Carbohydrates
Carbohydrates are sugar components that supply energy to cells for functioning. They are responsible for the fullness we experience after eating.
The two categories of carbs are simple and complex carbs.
Simple carbs are present in bread, chips, cookies, and drinks. They increase blood sugar immediately and get digested easily.
Complex carbs are present in fruits, vegetables, quinoa, and more. It supports the immune and nervous system for better functioning. They elevate the blood sugar slowly and take a long time for digestion.
Protein
Proteins help build our body parts like skin, bones, and muscles. They further fight infection and balance body fluids.
Proteins repair the body cells by producing hormones and enzymes. For example, a bodybuilder consumes protein powder with amino acids. These amino acids help repair tissue damage and build strong ones.
Vegans must be cautious about their diet, as most protein sources come from animals. Dividing their protein snack throughout the day can help them get an adequate amount of it.
Fat
Fat is a vital nutrient that gives energy to cell growth and provides body warmth. It is converted to energy or turned into body fat for future energy needs.
Saturated and unsaturated fats are the two types of fats. Saturated fats are primarily unhealthy and contribute to bad cholesterol. For example butter, ghee, cheese, and chocolates.
Unsaturated fats are healthy and contribute to good cholesterol. For example, cooking oil, nuts, and seeds.
Water
Water is a fluid that carries nutrients to all body parts. It lubricates the bone joints and maintains the body temperature. Water intake must balance fluid loss, such as sweat and urine. Further, water helps with digestion and constipation.
Minerals
Calcium, phosphorus, sodium, magnesium, and zinc are the critical minerals to spot in a healthy body.
Minerals are only required in milligrams. They are rich in fresh foods. Overcooking diminishes minerals in the food.
However, they are pivotal for bone and teeth maintenance. They also help regulate body fluids, enzymes, and hormone production.
Fibre
Fibre assists in cholesterol and blood sugar maintenance. Fruits, vegetables, and whole wheat bread contain fibre. Eating a meal with a lot of fibre makes digestion easy. It helps the food move smoothly in the intestine, making it a super nutrient that resolves irritable bowel syndrome (IBS).
Vitamins
Vitamins are micronutrients present in food in small amounts. They help the body heal and fight diseases.
Our body can produce vitamin B12 with the help of bacteria and vitamin D with sunlight. However, the process is dysfunctional. Thus, humans consume vitamins via food and supplements.
There are 13 essential vitamins. Each vitamin has separate functions and characteristics based on whether they are fat- or water-soluble.
Food Rich in Different Types of Nutrients
The central part of nutritious meal preparation involves the addition of all foods. Each meal should have essential macro and micronutrients.
- Carbohydrates: Rice, pasta, starch-containing vegetables, grains, and lentils.
- Protein: Meat, eggs, dairy items, and nuts.
- Fats: Salmon, avocado, flax seeds, butter and eggs.
- Minerals: Meat, cereals, milk, fruits and vegetables.
- Fibre: Oats, apple, carrot, and whole grain bread.
- Vitamins: Eggs, milk, tomatoes, cabbage, oranges, fish, and spinach.
General Guidance on Consumption of Nutrients
Your lifestyle determines the amount of nutrient intake. The general parameters of nutrition consumption are age, gender, and body condition.
Carbohydrates
45-60 grams of carbohydrate per serving for adults. You can include 65% of their total diet as carbohydrates for kids.
Protein
50-175 grams of protein per meal is suitable for adults. Toddlers and children of age 13 years need protein intake anywhere from 13 to 34 grams.
Fats
The fat intake of an average adult ranges from 44-78 grams per day. However, make sure that you include healthy fat.
Water
Two litres of fluids, mainly in the form of water, is mandatory for a day. 8-9 cups of water equals 2 litres of water.
Fibre
The recommended fibre content for a healthy body is 21-38 grams daily. 10-15 grams is suggested for children.
Vitamins
Vitamins are needed only at the macro level. Various vitamins and their intake are listed below.
Vitamin A: 900 mcg
Vitamin B1: 1.2 mg
Vitamin B2: 16 mg
Vitamin B5: 5 mg
Vitamin B6: 1.3 mg
Vitamin C: 90 mg
Vitamin D: 15 mcg
Minerals
Various minerals and their recommended intake have been listed below:
Calcium: 1000-2000 mg
Iron-8: 18 mg
Magnesium: 300-420 mg
Phosphorus: 700 mg
Sodium: 1500 mg
Conclusion
A balanced diet is essential for human well-being. In today's world, we neglect our healthy choices and incline to unhealthy junk eating habits. You must follow a proper meal plan to maintain a healthy body weight and protect yourself from diseases.
Skipping meals and imbalanced nutrition leads to low energy, affecting the body and mind. However, consulting a dietician can help you prepare a healthy diet chart.
