Nutrients

Nutrients are essential compounds found in the foods we eat, helping our bodies function properly. They provide energy, support growth, repair tissues, and keep our immune system strong. Together, these nutrients help maintain overall health and well-being. A balanced diet ensures you get the right mix to support your body’s needs every day. Types of Nutrients are as follows:

Macro-Nutrients

Carbohydrates

Carbohydrates are basically sugar molecules. carbohydrates are broken-down by digestive system into energy in the form of glucose (which can be absorbed by the blood). Carbohydrate is the quick source of energy. Note that if body is supplied with too much ingested energy in the form of food the excess may be laid down as fat around the body - as the body's "energy store".

Following are the functions of Carbohydrates: 1. Supplies energy during High intensity activity. 2. Provide energy for Brain and Nervous System. Brain is the biggest consumer of carbohydrates in the body. 3. Stores energy (in the form of glycogen). 4. Insulin Trigger. Intake of carbohydrate intake spike up the blood sugar level and to counter that insulin is released and therefore due to insulin muscle growth is activated. In long term if more insulin is released due to more carbohydrate intake them cells may became insulin resistent which can lead to Type-2 Diabetes.

Types of Carbohydrates:

SIMPLE Carbohydrates- These Carbohydrates are found in honey, sweets, soft drinks, white bread, etc. It digests quickly, gives sudden rise in blood sugar level and gives short lasting energy.
COMPLEX Crabohydrates- These carbohydrates are found in lentils, beans, potatoes, brown rice, oats, etc. It takes time to digest, rise in blood sugar level is slow and gives long lasting energy.

The quality and quantity of carbohydrates is important to maintain good health and have been indicated substantially to impact nutrition related chronic disorders/non-communicable diseases (NCDs). A minimum intake of 100g - 130g of crabohydrates/day should be ensured for ages one year and above.

Protein

Protein is made up of amino acids. Amino acids are the building blocks of protein. They are of 20 types and make different proteins in different combinations. Protein builds and repair muscles, this is due to amino acids. Amino acids are of 2 types:

ESSENTIAL Amino Acids- These are very important in our diet as they are not produced by the body, needs to be taken through food.
NON-ESSENTIAL Amino Acids- They are produced by the body.

Amino acids cannot be stored in the body. Therefore, supply of protein on daily basis is very important.

EAR and RDA for protein (for quality protein) for various physiological groups:

Protein requirements vary with age, physiological status and stress. More proteins are required by growing infants and children, pregnant women and individuals during infections and illness or stress. Animal foods like milk, meat, fish and eggs and plant foods such as pulses and legumes are rich sources of proteins. Animal proteins are of high quality as they provide all the essential amino acids in right proportions, while plant or vegetable proteins are not of the same quality because of their low content of some of the essential amino acids. However, a combination of cereals, millets and pulses provides most of the amino acids, which complement each other to provide better quality proteins.

ERA= Estimated Average Requirement RDA= Recommended Dietary Allowance

Protein is a vital nutrient that plays several critical roles in the body. Here’s why it’s important:

Protein is essential for the growth, repair, and maintenance of muscle tissues. It also control blood sugar level and build immune system.
Protein rich foods reduces cravings and keeps us full for a longer time. This also helps in weight management, aids in digestion and breaking down of toxins are other two functions.
Protein can be used as an energy source, especially when carbohydrates and fats are in short supply.
It also helps in carrying signals to-and-fro the brain. Transporting and storing nutrients in the body also requires protein.
Proteins help regulate the body's pH and maintain fluid balance.

Signs and Symptoms of Protein deficiency:

Diminished growth of the featus.
In children can lead to wasting and stunting, this may result in low body weight. In such conditions childrens are a risk of developing various infections.
Due to poor growth childs brain development can also get affected. In the long term poorly grown children is a risk of getting diabetes. They may also develop hypertension as they grow up.
In adult protein deficiency may lead to loss of muscle mass. They may also feel tired, weak and prone to infections.
Wrinkling of skin and hair-fall are other examples.

Fats

Fats, also known as lipids, are a group of molecules made primarily of carbon, hydrogen, and oxygen. They are found in both animal and plant sources and can exist in solid or liquid form at room temperature.

Fats are essential for energy, cell structure, nutrient absorption, hormone production, and overall health. While it's important to choose healthy fats (like those from nuts, seeds, avocados, and fish), fats are an indispensable part of a balanced diet.

Types of Fat:

Not all fats are created equal. Here's a breakdown of the different types of fats:

SATURATED Fats- Usually solid at room temperature. Found in animal products (e.g., butter, cheese, red meat) and some plant oils (e.g., coconut oil, palm oil). High intake of saturated fats is linked to increased levels of LDL (bad) cholesterol, which may raise the risk of heart disease.
UNSATURATED Fats- Usually liquid at room temperature. Divided into two main types:
- - Monounsaturated Fats: Found in olive oil, avocados, and nuts. They are known to reduce LDL cholesterol levels and are beneficial for heart health.
  - Polyunsaturated Fats: Include omega-3 and omega-6 fatty acids. Found in fatty fish, flaxseeds, walnuts, and vegetable oils. These fats are essential for brain function, reducing inflammation, and supporting heart health.
TRANS Fats- Artificially created through a process called hydrogenation, which makes liquid oils solid at room temperature. Commonly found in processed foods, baked goods, and fried foods. Trans fats are the most harmful type of fat, as they increase LDL (bad) cholesterol and decrease HDL (good) cholesterol, significantly raising the risk of heart disease.

Recommendation of dietary fat intake for various physiological group:

The 2024 Recommended Dietary Allowances (RDA) for Indians provide specific guidelines for fat intake across different physiological groups. For adults, total fat intake should range from 20% to 30% of total energy, ensuring adequate essential fatty acids and fat-soluble vitamins. Sedentary adult women should limit visible fat intake to 20g per day, while men should limit it to 30g. Children and adolescents require sufficient fat for growth and development, focusing on healthy sources. Pregnant and lactating women need additional fat intake to support fetal development and milk production. The elderly should prioritize monounsaturated and polyunsaturated fats, particularly omega-3s, to support heart and brain health. For those who are sedentary, fat intake should not be restricted below 30% of total energy, while active individuals may consume up to 35%. These guidelines emphasize not only the quantity but also the quality of fats, promoting a balanced intake to support overall health and well-being at all life stages. Prioritize unsaturated fats from nuts, seeds, fish, and oils like olive or mustard oil, while limiting saturated and trans fats.

(Note: 1g of fat provide 9Kcal)

Dietary Fibres

Dietary fiber is an essential nutrient found primarily in plant-based foods. Fibre is plant material that doesn't break down (into glucose) when you digest food. They pass through body undigested.

Dietary fiber, also known as roughage or bulk, refers to the indigestible parts of plant foods. It consists of complex carbohydrates that the body cannot break down into digestible sugar molecules. Fiber is found in various foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds.

Types of Fibres:

There are two main types of dietary fiber, each with unique properties and health benefits:

SOLUBLE Fibre- Dissolves in water and forms a gel like substance. They are found in Oats, barley, beans, lentils, apples, oranges, carrots, and flaxseeds.

Soluble fibres benefits in reducing LDL (bad) cholesterol levels by binding to cholesterol in the digestive system. Regulates blood sugar by slowing down the absorption of sugar, helping to control blood sugar levels, which is beneficial for people with diabetes. Promotes a feeling of fullness, which can help reduce overall calorie intake.

INSOLUBLE Fibre- Does not disslove in water and adds bulk to the stools. Whole grains (like brown rice and whole wheat), nuts, seeds, and the skins of fruits and vegetables (e.g., cucumbers, tomatoes) are the sources.

Insoluble fibres helps move food through the digestive tract, preventing constipation. Supports Digestive health by maintaining a healthy digestive system by promoting the regular elimination of waste.

Micro-Nutrients

The human body requires several essential minerals for proper functioning. These minerals are divided into two categories: macrominerals (needed in larger amounts) and trace minerals (needed in smaller amounts). Some macrominerals are calcium, phosphorus, potassium, magnesium, sodium, etc. and some trace minerals are iron, zinc, iodine, copper, manganese, selenium, etc.

Each mineral has a unique role in maintaining the body's health and functionality. A balanced diet that includes a variety of nutrient-dense foods ensures adequate intake of these essential minerals. Let's see some important minerals in detail;

Iron

Iron is a crucial micronutrient that plays a vital role in many physiological processes within the human body. Although it is required in small amounts, iron is essential for maintaining overall health, particularly for oxygen transport, energy production, and immune function.

Iron is a trace mineral that is necessary for the production of hemoglobin, a red pigment (protein) present in red blood cells that carries oxygen from the lungs to the rest of the body (tissues). It is also involved in the formation of myoglobin, a protein that provides oxygen to muscles.

Types of Iron:

HEME Iron- Found in animal-based foods such as red meat, poultry, and fish. It is more bioavailable, meaning it is better absorbed by the body (around 15-35% absorption rate). The best sources are Beef liver, chicken liver, oysters, and lean red meat.
NON-HEME Iron- Found in plant-based foods like beans, lentils, spinach, and fortified cereals.

The body's ability to absorb iron can indeed be influenced by several factors. Understanding these factors can help optimize iron absorption and ensure adequate intake, especially if you are at risk of deficiency. Here's a breakdown of what can enhance or inhibit iron absorption:

Enhancer of Iron absorption: Vitamin C can significantly boost the absorption of non-heme iron (the type found in plant-based foods) by converting it into a form that is easier for the body to absorb. nclude vitamin C-rich foods like oranges, strawberries, bell peppers, tomatoes, kiwi, and broccoli in your meals. The presence of heme iron (from animal sources) can enhance the absorption of non-heme iron. Additionally, certain proteins found in meat, fish, and poultry can promote better absorption of non-heme iron from plant-based foods. Therefore, Combining plant-based iron sources (like lentils or spinach) with animal proteins (like chicken or fish) can improve iron absorption.
Inhibitors of Iron absorption: Phytates are compounds found in whole grains, legumes, nuts, and seeds. They can bind to iron in the digestive tract, reducing its absorption. Soaking, fermenting, or sprouting grains and legumes can reduce phytate levels, improving iron bioavailability. High levels of calcium (from dairy products or supplements) can interfere with the absorption of both heme and non-heme iron, particularly when consumed at the same meal. Tannins, found in tea, coffee, red wine, and some herbal teas, can reduce non-heme iron absorption by binding to iron. Oxalates, found in foods like spinach, beets, and certain nuts, can bind to iron, making it less available for absorption. Pairing oxalate-rich foods with vitamin C sources can counteract this effect. Polyphenols and fibres can also bind with iron and inhibit absorption.

EAR and RDA for Iron for various physiological group:

The Recommended Dietary Allowance (RDA) for iron in India, as per ICMR-NIN, varies based on age, gender, and physiological status. Due to low bioavailability from predominantly vegetarian diets, iron requirements are set higher than global averages. Adult men require around 19 mg/day, while women of reproductive age need 29 mg/day due to menstrual losses. Due to high variation of iron losses through menstruation, the RDA for non-pregnant women if higher compared pregnant women. Pregnant women have the highest requirement at 35 mg/day to support fetal growth. Ensuring adequate iron intake through sources like leafy greens, legumes, fortified foods, and vitamin C-rich foods for better absorption is crucial to prevent anemia, a widespread issue in India. Consumption 20mg/1000kcal ascorbic acid (Vitamin C) in daily diet to improve iron absorption.

ERA= Estimated Average Requirement RDA= Recommended Dietary Allowance

Iron Deficiency

Iron deficiency is one of the most common nutrient deficiencies worldwide and can lead to iron-deficiency anemia.

Certain groups are more prone to iron deficiency, including:

Women of childbearing age (due to menstrual blood loss). Pregnant women (due to increased iron needs). Infants and young children (especially those not getting enough iron from their diet). Vegetarians and vegans (since plant-based iron is less readily absorbed). People with chronic diseases (like celiac disease or inflammatory bowel disease) that affect nutrient absorption.

Calcium

Calcium is a vital mineral that is essential for the proper functioning of the human body. It is the most abundant mineral in the body and plays several critical roles. Almost all calcium in the body is stored in bones and teeth, giving them structure and hardness.

Body needs calcium for muscles to move and for nerves to carry messages between your brain and every part of your body. Calcium also helps blood vessels move blood throughout the body and helps release hormones that affect many functions in the body. Vitamin D is necessary for the body to absorb calcium effectively. Without adequate vitamin D, calcium intake may not be sufficient to support health.

Getting too little calcium can cause several conditions, including the following:

Osteoporosis, which causes weak, fragile bones and increases the risk of falls and fractures (broken bones).
Rickets, a disease in children that causes soft, weak bones.
Osteomalacia, which causes soft bones in children and adults.

Calcium is found in many foods. Calcium is provided by eating a variety of foods, including the following:

Milk and milk products like curd, cheese, paneer, khoa, etc. Few non-veg foods are also rich in calcium for example, dry shrimp, prawns, lobsters, etc. Seeds which are excellent source of calcium are sesame seeds, flaxseeds, pope seeds. Nuts like almond and walnuts are also rich.

Certain groups of people are more likely than others to have trouble getting enough calcium, including: Postmenopausal women. The body absorbs and retains less calcium after menopause. Over time, this can lead to fragile bones. People who are lactose intolerance and People who don’t drink milk or eat other dairy products faces more calcium deficiency.

EAR and RDA for Calcium for various physiological group:

The 2024 Recommended Dietary Allowances (RDA) for Indians, as per ICMR, provide updated calcium intake guidelines across different physiological groups to support bone health and metabolic functions. For adult men and women, the RDA has been increased by 1.5 times compared to previous recommendations, emphasizing the need for sufficient calcium intake. Children and adolescents have higher requirements to support bone growth during critical developmental phases. Pregnant and lactating women need increased calcium to ensure fetal bone formation and sufficient milk production. The elderly are advised to maintain adequate calcium intake to prevent osteoporosis and fractures. These updated recommendations highlight the importance of calcium-rich diets, including dairy products, green leafy vegetables, nuts, and fortified foods, to meet daily needs and maintain overall health.

Sodium

Sodium is an essential mineral and electrolyte that plays a critical role in maintaining the body's fluid balance, nerve signaling, and muscle function. It is naturally found in many foods and is most commonly consumed in the form of sodium chloride, or table salt.

Functions: 1. Sodium helps regulate the amount of water in and around cells, maintaining proper hydration levels in the body. 2. It is crucial for transmitting electrical signals in the nervous system, allowing communication between the brain and body. 3. Sodium works with other electrolytes like potassium to enable muscles to contract and relax properly. 4. It helps maintain blood pressure levels, though excessive sodium can lead to hypertension (high blood pressure).

Natural sources like Vegetables, dairy products, meat, and seafood contain small amounts of sodium. Table salt used in cooking or seasoning contributes to sodium intake. Many processed foods, canned foods, sauces, fast foods are high in sodium.

Phosphorus

Phosphorus works with calcium to strengthen bones and teeth, supports energy production and cell repair. Sources are Meat, poultry, dairy, nuts, and whole grains.

Potassium

Potassium regulates fluid balance, muscle contractions, and nerve signals, and helps maintain healthy blood pressure. Sources are Bananas, oranges, potatoes, spinach, and beans.

Magnesium

Magnesium is involved in over 300 biochemical reactions, including energy production, muscle and nerve function, and bone health.

Chloride

Chloride works with sodium to maintain fluid balance and is part of stomach acid, aiding digestion. Sources are Table salt, seaweed, rye, and vegetables like celery.

Sulphur

Sulphur is important for protein structure, skin, and connective tissues. Sources are Protein-rich foods like meat, fish, eggs, and legumes.

Zinc

Zinc supports immune function, wound healing, and cell growth. Source of zinc are Meat, shellfish, dairy, nuts, and whole grains.

Iodine

Iodine is critical for thyroid hormone production, which regulates metabolism. Sources are iodized salt, seafood, and dairy.

Selenium

Selenium acts as an antioxidant and supports thyroid function. Sources are Brazil nuts, seafood, eggs, and whole grains.

Manganese

Manganese supports bone development, wound healing, and metabolism. Sources are Nuts, whole grains, leafy greens, and tea.

Fluoride

Fluoride strengthens teeth and prevents cavities. Sources are Fluoridated water, tea, and fish.

Copper

Copper helps form red blood cells, supports energy production, and maintains nerve function. Sources are Nuts, seeds, shellfish, and organ meats.

Page updated

Report abuse