Dear readers, do you remember the food pyramid from school? It turns out, those colorful sections weren't just a random assortment! Each food group provides essential nutrients our bodies need to function properly. These nutrients are the building blocks for everything, including energy production, growth and development, tissue repair, metabolic functions, immune system regulation, etc and a lack of them can lead to deficiencies with a wide range of health consequences.

According to a WHO/UNICEF report, micronutrient deficiencies affect an estimated two billion people globally. To combat this and optimise your health, understanding these key nutrients is crucial. Hence, in this blog, we will learn about the different types of nutrients and their sources, providing valuable insights into how you can maintain a well-balanced diet for optimal health. Keep reading! 

Table Of Contents

1. Types Of Nutrients And Their Sources And Functions
2. Dietitian's Recommendation
3. The Final Say
4. FAQs
5. References

Types Of Nutrients And Their Sources And Functions

Nutrients are very important to improve your health and protect you from any major health issue. They are divided into macro and micronutrients. 

• Micronutrients: They are required in minimum amounts like vitamins and minerals but their deficiency can have a huge impact on your body.

• Macronutrients: These nutrients, which include fats, carbs, and proteins, are what the body needs in large quantities.

Let us understand each of them briefly:

1. Carbohydrates

Carbohydrates are the body's source of energy. When we eat, carbohydrates are broken down into glucose, which our cells use as fuel. They are essential for brain, muscle, and cellular functions. Complex carbohydrates, like those found in whole grains, provide long-lasting energy and help control blood sugar. You can get enough carbohydrates from brown rice, bread, fruits, legumes, and vegetables.

2. Proteins

Proteins are especially important in the list of nutrients and their sources as they help in tissue growth and repair. Protein is made of amino acids and builds muscles, skin, enzymes, and hormones. It also maintains immunity and fluid balance. Add foods like meat, fish, poultry, eggs, dairy products, and nuts to get enough protein.

Also Read: Daily Vitamins For A Woman: 7 Best Vitamins For Women's Health

3. Fats

They are essential for absorbing water-soluble vitamins (A, D, E, and K) and provide essential fatty acids that the body cannot produce alone. The oil also promotes cell growth, protects against disease, and helps regulate body temperature. You can get healthy fats in avocados, olive oil, seeds, fatty fish, dairy products, and nuts. You can also take supplements such as Fish Oil Capsules to attain healthy fats. 

4. Vitamins

Vitamins are essential for many body functions. For example, while vitamin C is important for immunity and skin health, vitamin D supports bone health. Each vitamin has a specific role, such as creating energy, blood clotting, and caring for the skin and eyes. Vitamins are present in a variety of foods. For example, dairy products are high in vitamin D, while citrus fruits are rich in vitamin C. Another great option is to take multivitamin tablets such as ToneOp Care’s Vitamin 360. 

Also Read: Which Vitamin Deficiency Causes Hair Loss And Promotes Hair Growth?

5. Minerals

Minerals are crucial for various bodily functions. For instance, calcium is vital for maintaining healthy teeth and bones, while iron is essential for transporting oxygen in the blood. Potassium aids in maintaining fluid balance and nerve function. Minerals like magnesium are involved in over 300 chemical reactions in the body. These essential minerals can be obtained from meat, fish, cereals, dairy products, fruits, vegetables, and nuts.

6. Water

Water is indispensable for life. It makes up approximately 60% of the human body and plays a role in many body functions. Water helps regulate body temperature, transport nutrients, remove waste, and lubricate joints. Proper hydration is crucial for health and well-being.

Also Read: Top 7 Asafoetida Hing Benefits That Need Immediate Attention 

Dietitian's Recommendation

I always emphasise the importance of a balanced diet rich in a variety of nutrients. While most healthy individuals can get enough nutrients through a balanced diet, certain situations may benefit from targeted supplementation. For example, individuals with limited sun exposure or those following vegan diets may need to consider a vitamin D supplement (aim for 400-800 IU daily). Pregnant women may also require additional folic acid (400 mcg daily) to support fetal development. Remember, supplements should never be a replacement for a healthy diet but rather a tool to fill any potential gaps. 

-Dt. Akshata Gandevikar

The Final Say

A well-rounded and diverse diet is essential for obtaining nutrients to maintain a healthy body. By understanding the types of nutrients and their sources, we can establish healthy eating habits that contribute to overall well-being and improved health. Embracing a balanced diet not only nourishes the body but also fosters a healthy lifestyle for the long term.