There are two forms of nutrients: Macronutrients and micronutrients.

Macronutrients

The term macro means large, therefore the macronutrients are the nutrients your body needs in large amounts. The macronutrients are proteins, fats, and carbohydrates are required in your body to provide energy. The energy these macronutrients provide is measured by calories.

Carbohydrates

One gram of carbohydrates measures 4 calories. Carbohydrates are the main source of fuel in the body. Since carbohydrates are the main energy source of the body, they are needed throughout the body and the brain for energy.

Recommended Allowance

The recommended allowance for carbohydrates is between 40% to 70% of your daily calorie allowance. A very active individual should consume a diet with about 70% carbohydrates, whereas, a sedentary individual should consume about 40%. Active individuals should consume more carbohydrates.

Food Sources

Carbohydrates are found in vegetables, starchy foods such as potatoes and grains, fruits, milk, beans, and dairy products.

Proteins

Proteins are made up of amino acids and its main function is to build, repair, and maintain body structures. Proteins also function as enzymes, hormones, and antibodies in the immune system. They are also the body’s energy reserves, when carbohydrates are not available. One gram of protein measures 4 calories.

Recommended Daily Allowance

The recommended allowance for protein is between 10% to 35% of your daily calorie allowance. A very active individual should consume a diet with about 35%(about 0.75grams) protein, whereas, a sedentary individual should consume about 10% (about 0.36 grams). Active individuals should consume more protein.

Food Sources

Proteins are found in legumes, meat, eggs, cheese, milk, nuts, and grains

Fats

Fats are a major source of energy in the body and they promote growth. Fats are needed to absorb and transport the fat soluble vitamins. They are used to protect vital organs and offer insulation for the body. One gram of fat measures 9 calories, more than protein and carbohydrates.

Recommended Allowance

The recommended allowance for fats is between 20% to 35% of your daily calorie allowance.

Food Sources

Fats are found in nuts, seeds, meats, dairy products, and oils.

Water

Water is often overlooked as a nutrient. It protects the body organs and tissues. Water helps dissolves minerals and carries nutrients and oxygen to the cells. It lubricates the joins, moisten the tissues, and regulates body temperature. Water cannot be ignored because it is very important as it also flush waste products from the body.

Micronutrients

The other form of nutrients are micronutrients. The term micro means small, therefore the micronutrients are the nutrients your body needs in smaller amounts. Micronutrients do not provide any calories, but they play a pivotal role in keeping your body working properly by promoting vitality and preventing illness. The macronutrients are divided into four categories: Water soluble vitamins, Fat soluble vitamins, minerals, and water. Although your body needs these vitamins in smaller amounts they are very important for the correct functioning of the body.

Vitamins

Vitamins are organic substances, they are produced by living organisms. They can be divided into two main categories: water soluble and fat soluble.

Water soluble vitamin:

• Vitamin B1 - Vitamin B1 is also called Thiamin and its function is to release energy in foods. Some sources of vitamin B1 are whole grains, peas, and animal protein.

• Vitamin B2 - Also known as Riboflavin is used to build and maintain body tissues. Some food sources of vitamin B2 are green and yellow vegetables, whole grains, and animal proteins.

• Vitamin B6 - Also known as Pyridoxine helps in the production of blood and the development of the nervous system. potatoes , chickpeas, nuts, and fish are some common sources of vitamin B6.

• Vitamin B12 - Also called Cobalamine and its main function is to promote growth and development of the nervous system. Some common sources of vitamin B12 are algae and animal products.

• Vitamin C - Also known as Ascorbic Acid promotes the formation of growth hormones, strong teeth, gums, and bones. Vitamin C functions as an antioxidant. Citrus fruits, cabbage, berries, and peppers are good sources of vitamin C.

• Folic Acid - Folic acid aids in bone growth and helps build DNA and protein. Some sources of folic acid are dark green leafy vegetables and wheat germ.

Fat Soluble Vitamins

• Vitamin A - vitamin A promotes healthy skin and hair. Additionally, vitamin A is needed for good vision. Some sources of vitamin A are carrots and sweet potatoes.

• Vitamin D - this vitamin is needed for strong teeth and bones and some common sources are Tuna, Salmon, egg yolks, and cod liver oil.

• Vitamin E - Vitamin E helps in the production of blood and prevents the damage of cell membranes. Some sources of vitamin E are seeds and nuts.

• Vitamin K - This vitamin aids in blood clotting and some common sources are green leafy vegetables, prunes, kiwi, and beef liver.

Minerals

Unlike vitamins, minerals are not produced by living organisms and are therefore inorganic.

• Calcium - Calcium maintains strong teeth and bones. Some sources of this mineral are dark green vegetables, sardines, clams, and legumes.

• Potassium - potassium is needed for the regulation of water in cells and helps with nerve functions and heart rhythm. Some sources of potassium are banana, potatoes, and dried beans.

• Sodium - Sodium is important for water regulation and nerve stimulation. Sources of sodium are bread and table salt.

• Iron - Iron transports oxygen throughout the body and aids in the formation of blood cells. Some sources of iron are lentils, nuts, whole grains, quinoa, and dark green vegetables.

• Zinc - Zinc aids in the transport of carbon dioxide and aids in the healing of wounds. Some sources of zinc are legumes, dairy milk, and whole grains.