Enzymes are proteins that catalyze chemical reactions in the body and are involved in all aspects of body functions, from producing energy to digesting nutrients to building macromolecules. Micronutrients play many essential roles in the body. Minerals are solid inorganic substances that form crystals and are classified depending on how much of them we need.
Trace minerals, such as molybdenum, selenium, zinc, iron, and iodine, are only required in a few milligrams or less.
Macrominerals, such as calcium, magnesium, potassium, sodium, and phosphorus, are required in hundreds of milligrams. Many minerals are critical for enzyme function. Others are used to maintain fluid balance, build bone tissue, synthesize hormones, transmit nerve impulses, contract and relax muscles, and protect against harmful free radicals in the body that can cause health problems such as cancer.
The thirteen vitamins are categorized as either water-soluble or fat-soluble. The water-soluble vitamins are vitamin C and all the B vitamins, including thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate, and cobalamin. The fat-soluble vitamins are A, D, E, and K. Vitamins are required to perform many functions in the body, such as making red blood cells, synthesizing bone tissue, and playing a normal vision, nervous system function, and immune system function.
How do you know if you are eating the correct amounts of the macro and micronutrients for good health? Every 5 years, the U. The goal is to promote healthier eating habits to prevent chronic diseases like heart disease, diabetes, and hypertension. The guidelines are developed from an analysis of the latest science-based research and recommendations. Review the infographic below on the process to develop the new dietary guidelines for Americans. Skip to content The six essential nutrients Macronutrients vs.
Micronutrients Dietary Guidelines for Americans. Minerals Major Functions Macro Sodium Fluid balance, nerve transmission, muscle contraction Chloride Fluid balance, stomach acid production Potassium Fluid balance, nerve transmission, muscle contraction Calcium Bone and teeth health maintenance, nerve transmission, muscle contraction, blood clotting Phosphorus Bone and teeth health maintenance, acid-base balance Magnesium Protein production, nerve transmission, muscle contraction Sulfur Protein production Trace Iron Carries oxygen, assists in energy production Zinc Protein and DNA production, wound healing, growth, immune system function Iodine Thyroid hormone production, growth, metabolism Selenium Antioxidant Copper Coenzyme, iron metabolism Manganese Coenzyme Fluoride Bone and teeth health maintenance, tooth decay prevention Chromium Assists insulin in glucose metabolism Molybdenum Coenzyme.
Click on the link to review the current recommendations. Define and discuss the six essential nutrients. This process-digestion-takes place in the digestive tract, where it is then absorbed by the intestines, transported in the blood stream to each organ, and then taken up into cells. Digestion and absorption begin at the mouth, where food is chewed and swallowed. From there, it moves down the esophagus food pipe to the stomach, where it is thoroughly broken down.
Our bodies are built of and powered by solely what we eat and drink. Food is the source of all of the energy needed Why do humans have to eat? Is it just because we get hungry? That is not all.
People get energy from food. We need energy all the time, when we run, jump, sing, and even when we sleep. We create all the energy we need by eating. The structures components that make up the human body, such as muscles, organs, and bones, are also composed of the nutrients contained in food, meaning that it is. This is why eating and taking in the nutrients that provide energy and become the components of our bodily structures is essential to for sustaining human life.
Nutrients are the substances found in food which drive biological activity, and are essential for the human body. They are categorized as proteins, fats, carbohydrates sugars, dietary fiber , vitamins, and minerals, and perform the following vital functions.
Lipids are found predominately in butter, oils, meats, dairy products, nuts, and seeds, and in many processed foods. The three main types of lipids are triglycerides triacylglycerols , phospholipids, and sterols. The main job of lipids is to store energy. Lipids provide more energy per gram than carbohydrates nine Calories per gram of lipids versus four Calories per gram of carbohydrates.
In addition to energy storage, lipids serve as cell membranes, surround and protect organs, aid in temperature regulation, and regulate many other functions in the body. Proteins are macromolecules composed of chains of subunits called amino acids. Amino acids are simple subunits composed of carbon, oxygen, hydrogen, and nitrogen.
The food sources of proteins are meats, dairy products, seafood, and a variety of different plant-based foods, most notably soy. Proteins provide structure to bones, muscles and skin, and play a role in conducting most of the chemical reactions that take place in the body. Scientists estimate that greater than one-hundred thousand different proteins exist within the human body. There is one other nutrient that we must have in large quantities: water.
Water does not contain carbon, but is composed of two hydrogens and one oxygen per molecule of water. Water does not provide any Calories. More than 60 percent of your total body weight is water. Without it, nothing could be transported in or out of the body, chemical reactions would not occur, organs would not be cushioned, and body temperature would fluctuate widely.
On average, an adult consumes just over two liters of water per day from food and drink. Alcoholic drinks are a source of Calories even though they are generally not considered nutrients. Alcohol itself provides approximately 7 Calories for every gram consumed. In addition to alcohol, many alcoholic drinks contain carbohydrate as well. Micronutrients are nutrients required by the body in lesser amounts, but are still essential for carrying out bodily functions.
Micronutrients include all the essential minerals and vitamins. In contrast to carbohydrates, lipids, and proteins, micronutrients do not contain Calories. This is often confusing because most people have heard how tired a person will feel if they are low in a micronutrient such as Iron. The tiredness can be explained by the fact that, micronutrients assist in the process of making energy by being part of enzymes i.
Enzymes catalyze chemical reactions in the body and are involved in many aspects of body functions from producing energy, to digesting nutrients, to building macromolecules.
Micronutrients play many roles in the body. Minerals are solid inorganic substances that form crystals and are classified depending on how much of them we need.
Trace minerals, such as molybdenum, selenium, zinc, iron, and iodine, are only required in a few milligrams or less and macrominerals, such as calcium, magnesium, potassium, sodium, and phosphorus, are required in hundreds of milligrams.
Many minerals are critical for enzyme function, others are used to maintain fluid balance, build bone tissue, synthesize hormones, transmit nerve impulses, contract and relax muscles, and protect against harmful free radicals. The thirteen vitamins are categorized as either water-soluble or fat-soluble. The water-soluble vitamins are vitamin C and all the B vitamins, which include thiamine, riboflavin, niacin, pantothenic acid, pyroxidine, biotin, folate and cobalamin.
The fat-soluble vitamins are A, D, E, and K. Learn how much protein a person needs each day. People often associate high fat foods with bad health. However, a person needs certain fats to help maintain optimal health. Fats provide the body with energy and help it carry out a range of functions.
However, it is essential to consume healthful fats, such as monounsaturated and polyunsaturated fats and limit or avoid saturated and trans fats. Find out the difference between saturated and unsaturated fats. Carbohydrates are essential to the body. They are sugars or starches that provide energy for all the cells and tissues in the body.
There are two different types of carbohydrates: simple and complex. People should limit their intake of simple carbohydrates, such as white bread, pasta, and rice. However, the body needs complex carbohydrates to support the following:. People should avoid overly processed products that contain bleached, white flour, and foods with added sugar.
Learn the difference between good and bad carbs here. Water is probably the most important essential nutrient that a person needs. A person can only survive a few days without consuming water.
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