A Basic Introduction – Human Nutrition

Food sources for carbs are:

• grains
• fruits
• vegetables.

Carbohydrates are essential for proper functioning of the nervous system, heart, and kidneys.

Carbohydrates are classified into two forms: simple and complex carbohydrates.

Examples of simple carbohydrates include

• sucrose (like beet sugar)
• glucose (sugar that circulates in our blood).

Complex carbohydrates are long chains of simple carbohydrates. During digestion, the body breaks them down to simple ones.

Fiber is a complex carbohydrate, but it passes through undigested.

Food sources of proteins include

• meats
• dairy products
• seafood
• eggs
• 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 100.000 different proteins exist within the human body.

(also called Lipids) are found in

• butter
• oils
• meats
• dairy products
• nuts, and seeds
• in many processed foods.

The main job of lipids is to provide energy, serve as a major component of cell membranes, surround and protect organs or provide insulation to aid in temperature regulation.

Unsaturated fats are healthier than saturated, for example to reduce the risk of heart disease. They can be found in vegetable oils, nuts and seeds.

Lipids provide more calories than carbohydrates, keeping you energized for longer.

More than 60 percent of your total body weight is water.

On average, an adult should consume just over two liters of water per day from food and drink combined.

Without it, the body couldn’t function. Symptoms of dehydration include:

• thirst
• headache
• dry skin or mouth
• feeling tired
• and many more

So stay hydrated! 💦

They include 16 minerals and 13 vitamins.

They are required by the body in lesser amounts, we consume them within our food.

Micronutrients are not sources of energy (calories) but still essential for carrying out bodily functions like digesting nutrients or aiding energy production.

Minerals are solid inorganic substances.

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.

Minerals

• build bone tissue
• synthesize hormones
• transmit nerve impulses
• contract and relax muscles
• protect against harmful substances in the body that can cause health problems such as cancer.

The vitamins are categorized as either water-soluble (B,C) or fat-soluble (A,D,E,K)

Example for vitamin high foods:

• fruits
• vegetables
• eggs
• whole grains

Vitamins are required for many functions in the body such as

• making red blood cells
• normal vision
• nervous system function
• immune system function.

Vitamin deficiencies can cause severe health problems, diseases and even death.

To avoid deficiency in vitamins or minerals take a blood test.