Human health and development have a direct link to nutrition. It is necessary for the proper functioning of your body in order to lead a productive life. If you choose nutrition and food wisely, it can also help prevent several diseases.
Therefore, it is important to understand the basics of nutrition and take note of what you eat in your daily routine. But what is nutrition exactly? You can get all the basic information you need to know about nutrition in the following article.
Nutrition
Generally, nutrition is the study of food nutrients. It is also concerned with how our body utilizes nutrients present in our food and how health, diet, and disease are linked to one another.
The study of the effects nutrients pose on our body includes basic health line studies like biochemistry, molecular biology, and genetics. It works as a fuel to boost the energy required for daily work.
Normally, in easy words, nutrition means having a balanced and healthy diet. Good nutrition is eating foods that are beneficial for your body’s health and function. Nutrition means how your body utilizes nutrients for proper growth, health, and sustenance. In short, nutrition is all about nutrients, their use, and their effects.
What are Nutrients, and What are the Types of Nutrition?
A nutrient is a substance that any organism needs for growth, survival, and reproduction. All types of living organisms are dependent on nutrients, including humans, fungi, plants, animals, and protists, for their everyday tasks.
Nutrients can be further divided into two main classes, i.e., micronutrients and macronutrients.
1. Macronutrients
Macro means large; hence, macronutrients are those food elements that your body needs in larger amounts. It is the most critical class of nutrients, as without them, your body can not work properly, and you may develop certain diseases if a deficiency of macronutrients occurs.
Carbohydrates
Carbohydrates are the nutrients that consist of three main atoms, i.e., carbon, hydrogen, and oxygen. Basic examples of carbohydrate substances are starch, sugar, and fiber. Carbohydrates are the main source of energy you need for daily work. It is because carbohydrate gives you glucose, the main form your body breaks down to obtain energy. A healthy diet features a considerable amount of carbohydrates.
Lipids
Lipids are those substances that can be dissolved in organic solvents like ether, and alcohol, but are not soluble in water. Fats and oils are the main categories of lipids; others are cholesterol, phospholipids, and fatty acids as building blocks.
These macronutrients play a number of roles in the human body. It is the main part of the cell membrane that is required for support, shape, and deciding what should be allowed to enter and exit the cell. It is also needed for providing energy to your body, as after the stored glycogen runs out, your body shifts to fat-burning for energy production.
Proteins
Protein is a macronutrient that is needed by your body for cell growth, repair, and proper function. Our nature holds a wide distribution of this nutrient that you can easily obtain. The amino acids are the building blocks of proteins. It is essential to obtain 20 amino acids through diet; hence, they are known as essential amino acids. Our body can use these amino acids to build and repair bones and muscles. and also for the synthesis of hormones and enzymes.
Proteins are most abundantly present in meat, fish, poultry, eggs, seeds, nuts, and lentils. Plant-based foods are not a big source of proteins; hence, a person who is vegan should have a high intake of preferable items throughout the day. Moreover, these proteins are also used to generate energy when no carbohydrates or fats are left for this purpose.
Water
Water is life. About 60% of an adult’s body is water. But still, it works as a macronutrient in nutrition, as your body needs an amount that exceeds what it can produce. Although it does not produce energy due to a lack of calories. However, there are many vital functions water performs in your body. It is responsible for bringing nutrients to the cells, protecting organs and joints, eliminating waste from your body, and maintaining the temperature of your body.
2. Micronutrients
In contrast to macronutrients, micronutrients are substances we need in smaller quantities. Our body is unable to produce them, and hence we need to get them through diet. These mainly include vitamins, antioxidants, and minerals. Even in trace amounts, micronutrients are essential for the proper growth and development of the human body.
Vitamins
Vitamins are essential nutrients that play major functions in our body yet are needed in small amounts. Our body cannot synthesize vitamins but needs them in our daily diet for proper metabolic functioning.
There exist two main classes of vitamins in nature, fat-soluble vitamins and water-soluble vitamins. Water-soluble vitamins include eight B vitamins and vitamin C. Fat-soluble vitamins include vitamins A, K, D, and E. Each one has its own main function, such as wound healing, aiding in fighting against infections, regulating hormones, and strengthening bones.
Antioxidants
These are other major trace elements our cells need mainly for survival. These are responsible for scavenging free radicals, which can cause damage to the cells by oxidation. They may be proteins, vitamins, or minerals in nature.
Minerals
Potassium
Potassium is the major cation in intracellular fluid. It plays a variety of vital roles, such as the transmission of nerve signals, ensuring optimal water balance, maintaining normal blood pressure, controlling muscle contractions, and balancing pH in the body between acidity and alkalinity.
The recommended daily requirement of potassium is 3400mg for men and 2600 mg for women per day. If deficient, it can cause serious issues like muscle cramps, an abnormal heartbeat, and muscle weakness.
Sodium
Sodium is the major extracellular cation. Although required in trace amounts, they perform important functions such as conduction of nerve impulses, maintenance of the proper balance of water and minerals, and contraction and relaxation of muscles.
A typical American consumes more than 3,400 mg of sodium per day, which is more than 2,300 mg of sodium daily, the recommended federal dietary allowance.
The deficiency of sodium, also called hyponatremia, can result in nausea, vomiting, headaches, weakness, fatigue, and even coma.
Phosphorus
Phosphorus is the main trace element for the sustenance of our body. It is responsible for the growth, repair, and maintenance of all cells and tissues. Our body also uses phosphorus for the synthesis of the genetic building blocks, RNA and DNA. The recommended dietary amount per day of phosphorus is 700 mg for adults.
If it is deficient in diet, it can cause effects like anxiety, bone pain, loss of appetite, fragile bones, stiffness of joints and bone pain, fatigue, numbness, and irritation.
Calcium
Calcium is a nutritional element that has a direct connection with bone and tooth health. Our body needs it in nutrition for muscle contraction and nerve function. One of its famous functions is blood clotting. Your body needs 1000 mg of calcium daily for proper functioning.
A deficiency of calcium, also known as hypocalcemia, can cause muscle cramps, numbness, depression, and brittle nails.
Magnesium
It is another main mineral in nutrition that you need in trace amounts but plays vital roles in our body. It is responsible for the regulation of nerve and muscle function, blood sugar, blood pressure, and the synthesis of DNA, proteins, and bones.
The recommended amount of magnesium is 310-320 mg for women and 400-420 mg for men per day. If not taken enough magnesium, it can lead to weakness, fatigue, nausea, and vomiting.
Iron
The human body depends on iron for many functions, even if it is a trace element. Our body uses iron for the synthesis of hemoglobin and some hormones. Its recommended dietary value fluctuates with the menopause stage in women. For women in premenopause, the recommended dietary allowance is 18 mg per day. In contrast, for those in the post-menopause stage and men, the nutritional RDA is only 8 mg a day.
Its deficiency can cause a rapid heartbeat, headache, shortness of breath, and pale yellow skin.
Zinc
Zinc is needed for many metabolic functions in cells. It is responsible for immune function, the synthesis of DNA and proteins, cell division, wound healing, and cell signaling. The daily recommended value of zinc is 11 mg per day, whereas for women, it is 9 mg per day.
If a person does not consume this amount, deficiency symptoms can include hair loss, eye and skin problems, diarrhea, and increased wound and infection risks.
Manganese
It is an important trace mineral that plays essential roles. It has a role in blood clotting and the formation of bones, connective tissues, and sex hormones as well. The recommended dietary allowance for manganese is 1.8 mg for women and 2.3 mg for men in nutrition per day. If you fail to meet this amount in your diet, it may result in hair pigmentation, skin rashes, and reduced cholesterol levels.
Selenium
Selenium is a part of proteins and enzymes known as selenoproteins. It plays a role in making DNA and protecting cells from infections and other damage. It also helps in the metabolism of the thyroid hormones and in reproduction. The recommended dietary value of selenium is 55 mcg per day.
The deficiency of selenium can result in cardiovascular effects, neurological symptoms, musculoskeletal abnormalities, and thyroid dysfunction.
Conclusion
Nutrition is the study of nutrients, the substances we obtain as food. It has a direct link to the nature of nutrients and how they affect our bodies. Nutrients can be macronutrients or micronutrients. Macronutrients are required in large quantities and include carbohydrates, proteins, lipids, and water. Whereas, micronutrients are needed in small amounts and include vitamins, antioxidants, and minerals.
Moreover, this article also explains what types of nutrients exist in nature and their functions. We have also covered the recommended dietary allowance of minerals and what happens if a deficiency occurs. At last, I hope you have gathered much of the information everyone should know if someone asks what is this nutrition.
