• Nutrients are components of food that are

indispensible to the body’s functioning. They

provide energy, serve as building materials, help
maintain or repair body parts, and support
growth.

• The Nutrients include water, carbohydrate, fat,

protein, vitamins and minerals.
Micronutrients- The plant-based nutrients which are
required in very small quantities and are mainly
responsible for repairing damaged cell and tissues,
prevention of infectious diseases by fighting
against the disease-causing pathogens including
bacteria, virus, fungi, etc. Micronutrients include
calcium, iron, vitamins, iron, minerals and vitamin
C.
Macronutrients- The plant-based
nutrients which are required in large
quantities as our body cannot produce
by its self. These macronutrients
providing energy and supports the
different metabolic system, growth, and
development of the body.
Macronutrients include fats,
proteins, carbohydrates, Vitamins, and
minerals.
The human body needs a long list of
nutrients every day. The essentials,
though, are called “macronutrients,”
and your body needs them to stay
healthy and perform optimally. They
include the following five:
Main function: Provide energy

“Carbohydrates are the body’s main energy source and the

brain’s only source of fuel,” says Kate Patton, MEd, RD, a
registered dietitian at the Cleveland Clinic in Ohio. Your
body breaks carbohydrates down into glucose, which cells
require to create energy.

Get more: The best sources of carbohydrates are whole

grains and foods made from those grains, such as whole-
wheat bread, bulgur, barley, oatmeal, brown rice, and
cornmeal. Limit your intake of sugar and refined grains
(including white pasta, white rice, and white breads), the
U.S. Department of Agriculture (USDA) recommends.
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Main function: Build and repair tissue

“Protein is another important source of energy for the body,”

Solomon says. Protein consists of amino acids that act as
the body’s main building blocks for tissues, such as
muscle, skin, bone, and hair. Proteins also assist in many
reactions in the body, including the production of enzymes
(the catalysts that keep all body processes running
smoothly), hormones, and antibodies, Solomon explains.

Get more: The best protein sources are lean meats, poultry
and seafood, beans and peas, nuts and seeds, eggs, and
soy products, according to the USDA.
Main function: Provide backup energy

“Your body uses fats for energy when carbohydrates aren’t

available,” Patton says. “You also need fats as insulation,
to help your body absorb fat-soluble vitamins, and to
protect your organs.”

Get more: Fats come in both liquid and solid forms. The
USDA notes that the best sources of healthful fats are the
liquid monounsaturated and polyunsaturated fats found in
olive oil, canola oil, sunflower oil, soybean oil, corn oil,
nuts, seeds, and avocados, as well as fatty fish rich in
omega-3 fatty acids. Limit foods high in unhealthy
saturated fats (red meat, cheese, butter, and ice cream)
and trans fats (processed products that contain partially
hydrogenated oil), which increase your risk for disease.
Main function: Maintain optimal health

“You need vitamins and minerals for numerous physiological

functions that help you survive,” Patton says. They're
essential for normal growth and development, and each
one plays a unique role in helping to maintain optimal
health. For example, calcium and vitamin D are necessary
for healthy bones, and the B vitamins help support the
nervous system, explains Tricia L. Psota, PhD, RDN,
president-elect of the DC Metro Area Dietetic Association.

Get more: Vitamins and minerals come from a variety of

foods, including fruits and vegetables, dairy products, and
lean protein sources. “Eat a selection of colorful fruits and
vegetables every day, and vary the types of proteins you
eat,” Solomon says.
Main function: Enables vital bodily functions

You’ve probably heard that you can live for weeks without
food but only days without water. That’s because water is
the most important essential nutrient. It is involved in many
of your body’s vital functions, and it distributes other
essential nutrients to your cells.

Get more: The Institute of Medicine recommends that men

consume about 125 ounces of water a day and women 91
ounces per day. About 20 percent can come from foods,
and the remaining 80 percent should come from drinking
water — about 12 cups a day for men and 8.8 cups for
women.
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