Download What are nutrients – fact sheet

What are nutrients?
A balanced diet contains a range of nutrients, all of which play an
important part in keeping our bodies healthy. The nutrients in our food
are classified as proteins, fats, carbohydrates, vitamins, minerals and
fibre and water.
Proteins
Protein is the main constituent of all body cells. It provides the material
necessary for growth and the repair and maintenance of the body.
Protein is found in many of the foods we eat like cereals and breads,
milk and cheese, meats and eggs and fish. It is important to eat a
variety of these foods as the body needs a variety of proteins to do its
job.
Fats
Fats are a fuel to provide energy for our bodies. They also act as a
layer on the body for insulation, to keep out the cold and to protect
against injury. The chief sources are butter, margarine, cooking oils as
well as fats in foods such as cheese, meats and snack foods. The
surplus fat we eat is converted into stored body fat, so it is important
not to eat too much fat.
Carbohydrates
Carbohydrates also act as a fuel to provide us with energy.
Carbohydrates occur as either starches or sugars. The most useful
carbohydrates are those found in cereal foods, such as breads, rice,
pasta, oats, and starchy vegetables like potatoes, dried beans and
peas. Any surplus is converted by the body and stored as fat.
Water
Water is essential for human survival. Your body is between 50-60%
water. Water helps us regulate our temperature (through perspiration)
and it helps get rid of the body’s waste. You need to drink 2-3Litres of
water a day. You also get water from milk, juice, soup, fresh
vegetables(such as lettuce) and fresh fruits (such as watermelon).
Minerals
Minerals are required in very small quantities per day, however they
are essential for on-going health. Some of the main ones are as
follows:
Calcium is found primarily in milk and cheese, but also in
vegetables. Calcium plays a large part in the development and
maintenance of bones and teeth, as well as playing a part in blood
clotting, muscle contraction and nerve impulses.
Iron is necessary for the production of blood. Bloods cells are being
created and destroyed at a rate of about 2 million per second, with
red blood cells having a life-span of about 120 days. Despite this
astounding output, the daily requirement of iron is about 0.012g per
day, which can be gained from foods such as beef, muesli,
wholemeal cereals, nuts, baked beans, oats, eggs and fish.
Phosphorus, like magnesium and calcium, is used in bone and
tooth formation, as well as enzyme activity in metabolism. Found in
foods rich in protein, it is also found in whole grains, nuts and seed.
Zinc is an essential trace element, which has a variety of functions
in the body. It is related to the absorption and action of vitamins,
and it is a constituent of many enzymes. It is also a component of
insulin. Like all trace elements, zinc is found in protein foods like
meats, seafoods, and nuts. Wholegrain cereals, milk and eggs are
also good sources.
Vitamins
Vitamins are highly complex, and fragile, organic compounds which
are essential to maintain a healthy body. Small amounts must be
absorbed from food each day, as generally they can't be made by the
body. They help with vision, blood clotting, bone development. They
are found in fruits and vegetables, milk that has been fortified and
whole grain or enriched grain products.
Fibre
Although fibre doesn't provide us with energy or essential nutrients, it
provides the bulk to carry the waste products of digestion out of the
body.