The significance of the 5 essential nutrient groups for the body

Did you know that the body requires adequate provision of 5 crucial nutrient groups to maintain health and prevent illness? They are protein, carbohydrates, fats, vitamins, minerals, and water. Each nutrient group plays its unique role and benefits the body. Let's explore the various nutrient groups, their sources, and the necessary amounts for health together with Mytour Blog in the following article.

Protein - The most important nutrient group for the body

Protein is a vital nutrient group for the body, serving various important functions such as building and maintaining muscles, blood, skin, bones, and other tissues. They also provide energy, produce enzymes, hormones, antibodies, transport nutrients, and drugs.

Protein is composed of amino acids, including 9 types that are essential and must be obtained from food as the body cannot synthesize them. Protein sources include various meats, fish, legumes, dairy products, eggs, and their derivatives. Animal protein contains more essential amino acids than plant protein, but a combination of different foods will ensure the body receives all necessary amino acids.

Protein is crucial for the body, especially for growing children. Breast milk is the perfect source of protein for infants, so breastfeeding mothers should feed their babies with breast milk. When introducing solid foods, parents should provide protein-rich foods to support the child's development.

Carbohydrates - The group of sugar-based nutrients

Carbohydrates, one of the three macronutrients along with protein and fat, play a vital role in providing energy for bodily activities, especially for the brain. They also contribute to the construction and protection of cells, tissues, and organs, regulate body temperature and water, and provide fiber to support digestion and the immune system.

Carbohydrates come in two main types: simple carbohydrates and complex carbohydrates, differing in molecular structure and digestion rate. Simple carbohydrates consist of short chains of one or two sugar molecules, quickly absorbed into the bloodstream, providing immediate energy. They are found in fruits, milk, honey, table sugar, candies, soft drinks, etc.

Complex carbohydrates have long chains of multiple sugar molecules linked together, digested more slowly, and provide sustained energy. They are found in whole grains, vegetables, potatoes, yams, beans, etc. When consuming carbohydrate-containing foods, the body breaks them down into glucose - the primary fuel for cells.

Glucose is transported through the blood to tissues and organs to generate energy. Excess glucose is stored as glycogen in the liver and muscles for future use. When glycogen stores are full, glucose is converted into fat for long-term storage. When blood glucose levels drop, glycogen is broken down to supplement energy.

Without carbohydrates in the diet, the body will resort to using protein or fat to produce glucose, leading to health disorders. Therefore, maintaining a reasonable amount of carbohydrates in the diet is crucial.

Fat

Fat is an important nutrient for the body, serving various functions such as providing energy, absorbing fat-soluble vitamins, forming cell membranes and hormones, enhancing flavor, and inducing satiety.

Fat comes in two types: Saturated fat and unsaturated fat. Saturated fat, solid in form, is abundant in animal products and some vegetable oils. They can increase bad cholesterol (LDL) and decrease good cholesterol (HDL). Unsaturated fat, liquid in form, is plentiful in vegetables and fish. They can lower LDL and raise HDL.

In unsaturated fat, there are two essential fatty acids: omega-6 and omega-3, which the body cannot produce on its own. Cholesterol, a type of fat found in the body and some foods, plays various roles in the body, but when excessively high in the blood, it poses a risk to heart health.

According to WHO, fat intake should account for 15% to 30% of daily energy, with saturated fat not exceeding 10%, trans fat not exceeding 1%, omega-6 from 5% to 8%, and omega-3 from 0.5% to 2%.

Vitamins and Minerals

Micronutrients including vitamins and minerals are substances that do not provide energy to the body but are essential for health. The body only requires small amounts of micronutrients, but their deficiency can lead to serious issues, especially in children. There are over 20 types of vitamins and over 20 types of minerals that the body needs to maintain normal functioning.

Some Essential Minerals

• Iron: It is a component of hemoglobin in red blood cells, aiding in oxygen transport and participating in oxidative enzyme reactions. Iron deficiency causes anemia, affecting health, intelligence, and labor productivity. The best sources of iron are red meat, fish, and organ meats. Vitamin C aids in iron absorption from plant sources.
• Calcium and Phosphorus: Necessary for bones, teeth, blood clotting, muscle contraction, nerve transmission, and fat digestion. A balanced diet is necessary for these two minerals to prevent bone disorders. Good balanced sources of calcium and phosphorus are milk and dairy products.
• Iodine: Required for the growth, development, and function of the thyroid gland. Iodine deficiency causes goiter and intellectual impairment. Sources of iodine include seafood and iodized salt supplements.

Essential Vitamins

• Vitamin A: A fat-soluble vitamin, essential for building and maintaining healthy tissues, especially eyes, skin, bones, and epithelial tissues. They also boost immunity. Vitamin A deficiency causes dry eyes, blindness, stunted growth, and susceptibility to infections. The best sources of vitamin A are breast milk, liver, eggs, milk, yellow and red fruits and vegetables, and dark green leafy vegetables.
• B Vitamins: Water-soluble vitamins, aiding in the metabolism of carbohydrates, fats, and proteins into energy. Among them, folic acid (B9) is important for blood formation and preventing neural tube defects. Sources of vitamin B are found in dark green leafy vegetables, beans, nuts, whole grains, fish, and eggs.
• Vitamin C: Aids in iron absorption from food, tissue formation, and antioxidant activity. Found abundantly in fresh fruits and vegetables such as citrus fruits, green peppers, strawberries, tomatoes, broccoli, potatoes, sweet potatoes, etc.
• Vitamin D: Aids in calcium and phosphorus absorption for bone and teeth formation and maintenance. Vitamin D deficiency causes rickets in children and osteomalacia in adults. Sources of vitamin D include fish oil, eggs, milk, and sunlight exposure.

Water

Water is an indispensable element in the body as it plays a crucial role in maintaining life. It helps generate cells and body fluids, supports chemical reactions, and eliminates waste through urine. Therefore, we need to consume enough clean water every day to replenish lost fluids.

The 5 Essential Nutrient Groups are necessary for the body's survival and development. We need to supplement all nutrient groups such as protein, carbs, fats, vitamins, minerals, and water to maintain health and energy. Nutrient groups originate from various foods, so we need a diverse and balanced diet to ensure the body's nutritional needs. Visit Mytour regularly to read more informative articles.