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Nutrients in Food

📅 Published: 22 March, 2025 🔁 Updated: 19 April, 2025 🕒 Read: 2 min

Nutrients in Food

Nutrients are essential substances in food that provide energy, support growth, and maintain overall health. The main nutrients found in food include carbohydrates, proteins, fats, vitamins, minerals, water, and fiber.

Carbohydrates – Sources and Functions

Carbohydrates are the body’s primary source of energy. They are broken down into glucose, which provides fuel for daily activities.

🔹 Sources:

  • Cereals (rice, wheat, maize)

  • Bread, pasta, and potatoes

  • Fruits like bananas and apples

  • Sugar, honey, and jaggery

🔹 Functions:

  • Provide energy for body functions and physical activities

  • Help maintain brain function

  • Prevents protein from being used as an energy source

Proteins – Sources and Functions

Proteins are essential for growth, repair, and maintenance of body tissues.

🔹 Sources:

  • Animal sources: Meat, fish, eggs, milk, cheese

  • Plant sources: Pulses, beans, nuts, soy products

🔹 Functions:

  • Builds and repairs body tissues

  • Helps in enzyme and hormone production

  • Supports immune system function

Fats – Sources and Functions

Fats provide long-term energy storage and help in the absorption of vitamins.

🔹 Sources:

  • Healthy fats: Nuts, seeds, olive oil, avocados

  • Animal fats: Butter, ghee, fatty meat, dairy products

  • Unhealthy fats: Fried foods, processed snacks

🔹 Functions:

  • Provide concentrated energy

  • Insulate and protect organs

  • Help absorb fat-soluble vitamins (A, D, E, K)

Vitamins – Types and Their Importance

Vitamins are essential for various bodily functions and are divided into two types: fat-soluble (A, D, E, K) and water-soluble (B-complex, C).

Vitamin Functions Sources
Vitamin A Good vision, skin health Carrots, spinach, dairy, fish liver oil
Vitamin B-complex Energy production, nervous system health Whole grains, eggs, dairy, leafy greens
Vitamin C Boosts immunity, heals wounds Citrus fruits, tomatoes, bell peppers
Vitamin D Strengthens bones, aids calcium absorption Sunlight, milk, fish, egg yolk
Vitamin E Acts as an antioxidant, protects cells Nuts, seeds, vegetable oils
Vitamin K Helps in blood clotting Green leafy vegetables, soybeans, dairy

Minerals – Essential Minerals and Their Roles

Minerals are necessary for various body functions, including bone health, oxygen transport, and muscle function.

Mineral Functions Sources
Calcium Strengthens bones and teeth Milk, cheese, leafy greens
Iron Produces hemoglobin in blood Spinach, red meat, legumes
Iodine Supports thyroid function Iodized salt, seafood
Potassium Maintains fluid balance, supports heart function Bananas, oranges, potatoes
Magnesium Supports muscle and nerve function Nuts, seeds, whole grains

Conclusion

A balanced diet should include all essential nutrients in the right proportions to maintain overall health and prevent deficiencies. Eating a variety of nutrient-rich foods ensures proper body functions and long-term well-being.

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