Proteins
Belong to a class of nutrients called macronutrients, while vitamins and minerals are classified as micronutrients. Proteins
Proteins belong to a class of nutrients called macronutrients, which are so-named because your body needs large amounts of them to function properly. Proteins provide calories – 4 per gram – so they can be used as an energy source, if necessary.
Proteins also help your body build and use hormones, provide mechanical support that allows you to move, help maintain fluid balance and keep your immune system functioning properly.
Vitamins
There are a total of 13 vitamins that are divided into two categories based on how your body absorbs them. The fat-soluble vitamins, which include vitamin A, vitamin D, vitamin E and vitamin K, need dietary fat to be absorbed properly.
The fat-soluble vitamins pass through your small intestine and into your lymphatic system before ultimately entering your bloodstream. Storage of Vitamins
Your body has the ability to store fat-soluble vitamins. Your body does not have the ability to store water-soluble vitamins.
When you eat these vitamins, any excess is excreted in your urine. Because of this, fat-soluble vitamin deficiencies are less common than water-soluble vitamin deficiencies.
Minerals
There are two groups of minerals: major and trace minerals.
The body needs a balance of minerals from both groups for optimal health. Major minerals are: magnesium
calcium
phosphorus
sulfur
sodium
potassium
chloride Major minerals help the body to do the following: balance water levels
maintain healthy skin, hair, and nails
improve bone health Trace minerals are: iron
selenium
zinc
manganese
chromium
copper
iodine
fluoride
molybdenum Trace minerals help with: strengthening bones
preventing tooth decay
aiding in blood clotting
helping to carry oxygen
supporting the immune system
supporting healthy blood pressure A person can ensure they consume enough minerals by including the following foods in their diet. Red meats (limit their use and choose lean cuts)
seafood
iodized table salt However, a person needs certain fats to help maintain optimal health. A person can find healthful fats in several foods, including: nuts
fish, such as salmon and tuna
vegetable oils
seeds Find out the difference between saturated and unsaturated fats.
Carbohydrates
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: the immune system
brain function
the nervous system
energy to perform tasks
digestive function The Dietary Guidelines for Americans recommend a person consumes 45–65% of their daily calories from complex carbohydrates.
Learn the difference between good and bad carbs here. Water Water is probably the most important essential nutrient that a person needs. A person can only survive a few days without consuming water.
The human body is made up of mostly water, and every cell requires water to function. For people who do not like the taste of plain water, they can add a squeeze of lemon or other citrus fruits. Sugary drinks include sweetened teas, coffees, soda, lemonade, and fruit juices.
Find out how much water to drink to avoid dehydration.