How Do Nutrients Support Growth and Health in Biology?
The food we eat contains nutrients, which are required for a healthy body and mind. Nutrients are divided into six classes, namely, proteins, vitamins, minerals, carbohydrates, lipids and water. Furthermore, food contains other elements which can be detrimental (such as cholesterol) as well as beneficial (such as antioxidants).
Read on to explore a few intriguing facts you probably didn’t know about nutrition.
Sources of Nutrients
Sugars are Unhealthy
Most agree that sugar is empty calories – meaning that there are no nutrients in it. To make matters worse, sugar is usually added to many processed foods to improve their taste.
Humans like sugar, because everything we consume, the brain releases dopamine, the “feel-good hormone”. However, consuming excessive amounts of it can have disastrous effects on the body.
Studies have conclusively shown that excess sugar is one of the contributing factors for causing heart diseases and diabetes. Furthermore, sugar can also affect dental health, usually causing a host of dental problems. The takeaway here is to control the intake of sugar – and products that contain added sugar.
Processed Foods are Inherently Bad
Building on the previous point, processed food contains sugar and other preservatives to make it taste better and have a longer shelf life. Furthermore, processed foods may not contain all the essential nutrients and minerals the body needs. Hence, it contributes to weight gain as well as other health repercussions.
Unprocessed food, on the other hand, is not infused with artificial chemicals nor does it contain preservatives. Examples of unprocessed foods include tubers, grains, fruits and vegetables. They may not taste as good as processed foods but are far healthier.
All Carbohydrates are Not Bad
Refined carbohydrates are the carbohydrates which are stripped of all nutrients, fibre and bran. Examples include white rice, white flour, and white bread. As stated in the previous point, these refined carbohydrates are processed foods, which means they have significantly lower nutritional value.
Unrefined carbohydrates are not processed, hence, all of its nutritional value remains intact. Therefore, these are far healthier than unrefined carbohydrates. Examples include beans, fruits, whole grains, etc.
Supplements Cannot Supplement Real Food
Supplements cannot replace real food. They cannot replicate all the nutrients found in whole foods such as fruits and vegetables. So when do we take supplements?
Supplements are meant to be taken when specific nutrients cannot be derived from food – such as vitamin D. However, it is true at the same time that no nutritional supplement can replace real food or even a poor diet.
FAQs on Nutrients: Key Facts, Food Sources & Their Importance
1. What are nutrients and why are they important for the body?
Nutrients are chemical substances found in food that are essential for life. They are crucial for several bodily functions, including providing energy for daily activities, facilitating growth and repair of tissues, and regulating metabolic processes to maintain overall health. Without an adequate intake of essential nutrients, the body cannot function properly.
2. What is the difference between macronutrients and micronutrients?
The primary difference lies in the quantity the body needs.
- Macronutrients are required in large amounts and are the main source of calories or energy. They include carbohydrates, proteins, and fats.
- Micronutrients are required in much smaller amounts but are vital for development, disease prevention, and overall well-being. They include vitamins and minerals.
3. What are the main types of carbohydrates and their food sources?
Carbohydrates are the body's primary fuel source. The two main types are:
- Simple Carbohydrates: These are quickly digested for a rapid burst of energy. Sources include fruits, milk, and sugar.
- Complex Carbohydrates: These are digested more slowly, providing sustained energy. Sources include whole grains (like wheat and oats), potatoes, beans, and vegetables.
4. What is the role of proteins in the body?
Proteins are known as the building blocks of the body. Their primary role is to build, maintain, and repair tissues, such as muscles, skin, and organs. They are also essential for creating enzymes and hormones that regulate bodily functions. Key sources include lean meat, fish, eggs, dairy products, lentils, and nuts.
5. How does the body use fats, and are all fats unhealthy?
No, not all fats are unhealthy. Fats are an essential nutrient used for long-term energy storage, insulating the body, protecting organs, and absorbing fat-soluble vitamins (A, D, E, K). It is important to distinguish between:
- Healthy Fats (Unsaturated): Found in avocados, nuts, seeds, and olive oil.
- Unhealthy Fats (Saturated and Trans): Often found in fried foods, baked goods, and processed snacks, which should be consumed in moderation.
6. Why are vitamins and minerals considered essential nutrients?
Vitamins and minerals are essential because the body cannot produce most of them on its own, so they must be obtained from food. They are vital for a wide range of functions. For example, Vitamin C is crucial for the immune system, Calcium (a mineral) is essential for strong bones and teeth, and Iron (a mineral) is necessary for transporting oxygen in the blood.
7. Can dietary supplements completely replace the nutrients from whole foods?
No, supplements cannot replace whole foods. Whole foods provide a complex synergy of nutrients, including dietary fibre and beneficial compounds called phytochemicals, which work together for optimal health. Supplements are designed to fill specific nutritional gaps (like a Vitamin D deficiency) but cannot replicate the comprehensive benefits of a balanced diet.
8. Why is a balanced diet more important than focusing on a single nutrient?
A balanced diet is crucial because nutrients work together in a process called nutrient synergy. For example, the body needs Vitamin D to effectively absorb calcium, and it needs healthy fats to absorb Vitamin A. Focusing on just one nutrient can lead to deficiencies in others and create an imbalance, hindering overall bodily function. A varied diet ensures all systems receive the support they need.
9. What is the importance of water and dietary fibre in our diet?
Although they don't provide energy, water and fibre are essential nutrients.
- Water is vital for nearly every bodily function, including hydration, nutrient transportation, temperature regulation, and joint lubrication.
- Dietary Fibre, found in plant-based foods, is crucial for digestive health. It aids in regular bowel movements, helps control blood sugar levels, and can lower cholesterol.
