Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

                                      Essential nutrients   

 Nutrients are chemical compounds in food that are used by the body to function properly and maintain health. Chiefly there are seven types of nutrients which are very essential for the functioning of our body. According to some authorities only 6 nutrients are considered as essential. But growing importance of fibers in our health mandates its inclusion as the 7^th essential nutrient.

1. Carbohydrates

2. Lipids [fats]

3. Proteins

4. Water

5. Vitamins

6. Minerals

7. Fibers.

 Nutrients can be further classified as either macronutrients or micronutrients.

·        Macronutrients

Nutrients that are needed in large amounts are called macronutrients. There are three classes of macronutrients: carbohydrates, lipids, and proteins.

·        Micronutrients

Micronutrients are nutrients required by the body in smaller amounts, but they’re still essential for carrying out bodily functions. Micronutrients include all of the essential minerals and vitamins. There are 16 essential minerals and 13 essential vitamins. These nutrients are essential for normal body functions and for growth.

Carbohydrates

       Carbohydrates are sugars that provide energy for all the cells and tissues of the body. There are two different types of carbohydrates: simple and complex. Carbohydrates  are essential for proper functioning of:

·        immune system

·        brain  and  nervous system

·        provide energy to perform tasks

·        Digestive organ system.

Sources of carbohydrates:

Brown rice,    vegetables ,whole grain, pasta, bread etc.  ,oatmeal, barley

All carbohydrates are not good for health.  Overly processed products that contain bleached, white flour, refined sugars and foods with added sugars should be avoided.

Proteins

Proteins are essential for the functioning of body in multiple ways. They are made of up different amino acids as basic units.. While the body can make some amino acids on its own, there are many important amino acids that can only come from food. These are called essential amino acids.

The 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Functions of proteins in our body

·        growth and development of muscles, bones, hair, and skin

·        Formation of antibodies, hormones, and enzymes.

·        Functioning as a fuel source for cells and tissues when it is necessary.

Our body gets protein through the consumption of following foods:

·        meat,   fish and other seafood,   beans and legumes, eggs,    dairy products,   soy,  nuts.

Lipids [Fats]

         Fats provide the body with energy and help it carry out a range of functions. Just like carbohydrates all lipids or fats are not good for health. It is better to consume healthy fats, such as monounsaturated and polyunsaturated fats and limit or avoid saturated and trans fats.

Healthy fats are necessary for following functions of our body:   

·        Cell growth &building up

·        Blood clotting

·        Muscular function

·        Balance blood sugar

·        Brain functioning

·        Mineral and vitamin absorption

·        Hormone production

·        Immune function

Sources of healthy fat:

Nuts,fishes,vegetable oils and seeds.

Essential fatty acids [EFA]

The term essential fatty acids (EFA) refers to those polyunsaturated fatty acids (PUFA) that must be provided by foods. Because these FA cannot be synthesized in the body. Yet they are necessary for health. There are two families of EFA, omega-3 (ω-3) and omega-6 (ω-6).These are good fats for body in balanced amounts.

Omega 3 fatty acids are α-Linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are omega 3 fatty acids.

Sources- green leafy vegetables, both fresh and salt water fish, fish oil and red brown algae.

Omega-3 fatty acids, especially those derived from marine sources, may be a useful tool for the primary and secondary prevention of cardiovascular disease.

DHA  is  required in high concentrations for providing optimal mental performance (neuronal functioning) and visual activity.

The depletion of DHA levels to sub-optimal concentrations in the brain due to insufficient dietary intakes of omega-3 fatty acids has been found to result in cognitive deficits .

Omega6 fatty acids are:

·        Linoleic acid

·        Gamma-linolenic acid

·        Dihomo-gamma-linolenic acid

·        Arachidonic acid 

Sources- It is found in meat, eggs and dairy products. It is abundant in safflower, sunflower and corn; present in medium quantities in soybean, sesame and almonds and in small quantities in canola, peanut and olive oils.

LA is abundant in the diets of most people. Its intake has been doubled during the past 100 years due to increased use of corn and safflower oils. Diets too high in LA and too low in ω-3 fatty acids may lead to chronic inflammation, hypertension and blood clotting tendency that increases the risk of heart attack and strok 

Vitamins

Vitamins are micronutrients that protect our body from infections and maintain health of all body systems through complex metabolic processes. Major vitamins are A,D,E,K [fat soluble] and B Complex vitamins and vitamin C[water soluble vitamins].Important natural sources of vitamins are fishes, eat, vegetables, fruits and nuts and seeds.

Minerals

Minerals are micronutrients like vitamins. There are two groups of minerals: major and trace minerals.

Major minerals are:

   Magnesium, Calcium, Phosphorus ,Sulfur,   Sodium,   Potassium, Chloride. A few trace minerals also are essential for the functions of body . Major  natural sources of minerals are seafoods, meat, vegetables and fruits.

  Functions of minerals:

·        Improve bone health

·        Preventing tooth decay

·        Help in blood clotting

·        Help to carry oxygen

·        Supporting the immune system

Water

Water is the most important essential nutrient for our body.  Water is very essential for the function of each cell of our body.

Source of water- plain water is good for health than carbonated and sugary drinks.

Functions of water in our body:

·        Elimination of toxins

·        Shock absorption

·        Transporting nutrients to cells.

·        Preventing constipation ,helping digestion

·        Hydration

·        Maintaining the health and shine of skin

Fibers

      The natural dietary fibers are a category of carbohydrates in the constitution of plants that are not completely digested in the human intestine. High-fiber foods, such as fruits, vegetables and whole grains, are highly beneficial to health and it helps to reduce the risk of diseases like type 2 diabetes, bad cholesterol and colon cancer.

Sources of dietary fiber include:

Whole grains

Nuts and seeds

Fruit and vegetables

Dietary fiber adds bulk to our diet and makes us feel satiety or fullness, and thus control the weight. It helps digestion and helps prevent constipation.

 Edited by siahmsr team & reviewed by Dr.Sanjana. Vb

References:

·        https://www.eufic.org/en/whats-in-food/article/what-are-proteins-and-what-is-their-function-in-the-body

·        https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/#:~:text=Animal%2Dbased%20foods%20(meat%2C,or%20more%20essential%20amino%20acid.

·        https://www.hsph.harvard.edu/nutritionsource/vitamin-e/

·        https://www.healthline.com/health/food-nutrition/vitamin-b-complex#recommended-daily-intake

·        https:/www.nccih.nih.gov/health/vitamins-and-minerals#:~:text=A%20number%20of%20minerals%20are,fluoride%2C%20manganese%2C%20and%20selenium

·        https://www.health.harvard.edu/staying-healthy/precious-metals-and-other-important-minerals-for-health

·        https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4190204/#:~:text=The%20term%20essential%20fatty%20acids,6%20(%CF%89%2D6).

·    https://medlineplus.gov/carbohydrates.html#:~:text=Carbohydrates%2C%20or%20carbs%2C%20are%20sugar,cells%2C%20tissues%2C%20and%20organs.

 Reference for vitamin B complex

https://www.hsph.harvard.edu/nutritionsource/vitamin-b1/

•     https://www.ncbi.nlm.nih.gov/books/NBK482360/    

•     https://www.hsph.harvard.edu/nutritionsource/riboflavin-vitamin-b2/#:~:text=Riboflavin%20works%20to%20reduce%20oxidative,mitochondrial%20abnormalities%20in%20the%20brain      

•     https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/

•     https://www.hsph.harvard.edu/nutritionsource/niacin-vitamin-b3/  

•     https://www.hsph.harvard.edu/nutritionsource/pantothenic-acid-vitamin-b5 /

•     https://www.ncbi.nlm.nih.gov/books/NBK563233/  

•     https://www.hsph.harvard.edu/nutritionsource/vitamin-b6/  

•     https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/   

•     https://www.hsph.harvard.edu/nutritionsource/biotin-vitamin-b7/  

•     https://www.medicalnewstoday.com/articles/287720#deficiency  

•     https://www.ncbi.nlm.nih.gov/books/NBK554487/  

•     https://www.ncbi.nlm.nih.gov/books/NBK441923/  

•     https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188422/  

•     https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4161975/#:~:text=Deficient%20or%20inadequate%20maternal%20vitamin,%2FL)%20before%20becoming%20pregnant.