Monday, January 6, 2020

Nutrients Definition and Types. Macro-nutrients & Micro-nutrients

Nutrients Definition and Types Macro-nutrients & Micro-nutrients


Nutrients are the molecules in the food that are necessary for the body to make energy, to develop the body, to build and repair the cells of the body, and for the correct operation of the organs and glands of the body.


There are two types of nutrients: Macro-nutrient and Micro-nutrientMacro-nutrients are nutrients that are found in large amounts in food and are in grams, there are three types of macro-nutrients: Carbohydrates, Proteins and Fat. Micro-nutrients are nutrients that are found in small amounts in food and their quantity in milligrams in food. There are two types of micro-nutrients: vitamins and minerals.


Nutrients, What are Nutrients
Nutrients Definition & Types


What are Macro-nutrients

Macro-nutrients are the nutrients we need in large amounts and are also found in large amounts in foods, macro-nutrients provide the necessary energy to keep our body functioning smoothly and to carry out our daily activities and these are also  helpful in the development of the bodyMacro-nutrients are of three types Carbohydrate, Protein and Fat.

Carbohydrates

Carbohydrates are macro-nutrients that are used for instant energy in cells. Carbohydrates are like the most efficient energy source for the body, carbohydrates are broken down and converted into glucose and sugars, which gives the body energy for the necessary work, without carbohydrates in the body we feel weakness, due to which our physical performance starts to decline. when we do not get sufficient carbohydrates then our body begins to use protein and fat for energy, protein is the less efficient source of energy and fat is the least efficient source of energy. The most important function of protein is providing amino acids for building muscle in the body, so when there is a deficiency of carbohydrates, our body starts using protein for energy, due to which the formation of muscles in the body gets interrupted and our muscles start to dissolve and our body starts becoming weak.



When we consume more carbohydrates than necessary, these extra carbohydrates are converted into fat in our body and our weight starts increasing.

Glucose, sugars, all kinds of sweet foods, all types of grains, potatoes, corn, etc. are very good sources of carbohydrates.

Protein

Protein is a macro-nutrient that is made up of amino acids, we need it in large amounts, protein is an important part of every cell of our body, most of our hair and nails are made up of protein, our body use Protein for the formation and repair of cells, apart from these our body also uses protein to make enzymes, hormones, and other chemicalsProtein is used as a building block to make muscles, bones, skin and blood in our body, so bodybuilders prioritize protein in their diet to build muscles.

All types of pulses, soybeans, dry fruits, eggs, meat, cheese, peanuts etc. are very good sources of protein.

Fat


Fat is a macro-nutrient, fat is a store of energy in our body, we need it in large amounts, fat is necessary to give energy to our body and help in cell growth, Fat is important part of our body. Fat is gathered between important organs of our body and provides them support or cushion, fat helps to keep our body warm, Fat helps in the absorption of some nutrients and some vitamins in our body and fat is used as a building block of hormones in our body, Fat is a very important nutrient for our body but after consuming more fat than necessary it starts gathering in our body, due to this, obesity starts increasing in the body due to which the chances of getting many types of diseases in the body are greatly increased, so we should consume a balanced amount of fat.

All types of edible oils, ghee, butter etc. are very good sources of fat.

What are Micro-nutrients

Micro-nutrients are nutritious elements that we need in microscopic amounts and they are also found in microscopic amounts in foods. Our body requires micro-nutrients in much less quantity than macro-nutrients but they are not less important for our body than macro-nutrients. Micro-nutrients are substances that enable our body to produce hormones, enzymes and other essential substances and are essential for the proper development of the body. Due to deficiency and absence of micro-nutrients in the body many serious diseases are caused, therefore micro-nutrients are very important for the health of the body. Micro-nutrients are of two types (1) Vitamins (2) Minerals.

Vitamins

Vitamins are micro nutrients that are essential for the health of our body. There are 2 types of vitamins (1) Water Soluble Vitamins (2) Fat Soluble Vitamins, Vitamins Total number is 13.

Water Soluble Vitamins

The number of water soluble vitamins is 9.
  1. Vitamin B1 Thiamine 
  2. Vitamin B2 Riboflavin 
  3. Vitamin B3 Niacin
  4. Vitamin B5 Pantothenic acid
  5. Vitamin B6 Pyridoxine 
  6. Vitamin B7 Biotin
  7. Vitamin B9 Folate
  8. Vitamin B12 Cobalamin
  9. Vitamin C


Fat Soluble Vitamins

The number of Fat soluble vitamins is 4.
  1. Vitamin A
  2. Vitamin D 
  3. Vitamin E
  4. Vitamin K

Minerals

Minerals are chemical elements that are found in microscopic amounts in our foods, minerals act as micro nutrients in our body and are very essential for our health. Minerals are of two types ( 1) Macro-minerals (2) Trace-minerals.

Macro-minerals

Macro-minerals are minerals that the body requires much more than trace-minerals Calcium, Phosphorus, Magnesium, Sodium, Potassium, Chloride, etc. are examples of macro-minerals.

Trace-minerals

Trace-minerals are minerals that the body needs in very subtle amounts such as Iron, Manganese, Copper, Iodine, Zinc, Cobalt, Fluoride, Selenium, etc. are examples of trace minerals.

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