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Food Nutrients
Food groups should not be confused with food nutrients. Food nutrients are substances
found in foods that allow the body to carry out all its necessary processes. They are
essential to all persons. They are six types:
Proteins
The main function of protein in the body is the building of tissues and muscles. We get
proteins from animal products such as meats, fish, milk, cheese, and eggs. Most
vegetarians get protein from vegetable sources such as peas, beans and nuts. A
deficiency in protein will lead to a disease known as kwashiorkor.
Carbohydrates
The main function of carbohydrates is to supply the body with energy. They are made
up of sugars and can be classified as simple or complex. Simple carbohydrates include
fruit of all kinds. They also include candy, gum, mints and other kinds of sweets, honey
and even some kinds of chocolate. Simple carbohydrates that come from nature are the
best carbohydrates to include in the diet. Therefore, it is advised that we eat fruit rather
than sweets.
Complex carbohydrates are found mainly in starchy foods, including grains, legumes
and vegetables. These foods give us the most energy. They also play an important role
in weight control (as opposed to sweets) as they supply the body with energy in a
constant, longer time-released manner.
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Some carbohydrates are rich in fiber, which is an important element to the body as it
helps to cleanse our digestive tract. Too much carbohydrates, however will lead to
obesity and weight related illnesses.
Fats
Fats provide the body with twice as much energy as carbohydrates. They are important
in the diet to give energy, transport fat-soluble vitamins and give a feeling of fullness
after eating. It is becoming increasingly clear, however that excessive amounts of
total fat may lead to an increased risk of heart diseases. We should therefore limit
our fat intake.
Minerals
There are a variety of minerals. Some of the most important ones are listed below along
with their function:
▪ Calcium is the most abundant mineral found in the body. It is vital for the formation of
healthy bones and teeth and for keeping bones strong later in life. We get this mineral
from dairy products, dark green leafy vegetables and even sardines. A deficiency in
calcium will lead to weak bones and osteoporosis.
▪ Iron carries oxygen in the blood. The best sources of iron are meats (especially liver).
Foods from some plants, such as dried beans, dark green leafy vegetables and
grains are also good sources of iron, especially when eaten along with foods rich
in vitamin C. An iron deficiency leads to a condition known as anemia.
▪ Iodine is found in sea salt. An iodine deficiency can lead to a condition known as
goitre, a swelling of the thyroid gland.
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▪ Phosphorus is
necessary for building bones and teeth. Milk, cheese, eggs, meat,
legumes, nuts, whole grain cereals and vegetables are good sources of this mineral.
▪ Salt is needed by everyone. A person needs about 1 level teaspoon of salt per day
and more when he or she perspires a great deal. A person who is not getting enough
salt will become weak.
Vitamins
Vitamins, like minerals, are of different types. There are about 13 vitamins that are
absolutely necessary for good health. Vitamins of great importance are listed below:
▪ Vitamin A plays a very important role in eye function and in keeping the skin and
mucous membranes resistant to infection. It can be found in foods from animals.
Vegetarians can get this food from yellow, orange and green vegetables, yellow fruit
and in the fat of animal products like fish, milk, eggs, and liver. Also, cheese made from
whole milk and margarine enriched with vitamin A supply this vitamin. A deficiency in
this vitamin leads to night-blindness and very scaly skin.
▪ Vitamin C is needed for wound healing; for the development of blood vessels, bones,
teeth and other tissues, as well as assisting the body to absorb some minerals. Vitamin
C is found in citrus fruits, melons, berries, leafy green vegetables, broccoli, raw
cabbage, and turnip. Potatoes
provide helpful amounts of vitamin C as do tomatoes
and peppers. A deficiency in this vitamin can lead to scurvy and sores and wounds that
do not heal.
▪ Vitamin D is readily available in fortified milk. Sunlight enables the body to produce this
vitamin if it has a chance to shine directly on the skin. Vitamin D is needed for
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absorbing calcium and phosphorus to build strong bones and teeth. For that reason it is
added to most milk. It is also found in fatty fish, liver, eggs and butter. A deficiency in
this vitamin can lead to Rickets, a disease which causes bone deformity and
osteoporosis, which is low bone density (or brittle bones).
▪ Vitamin E helps preserve cell tissues. It is found in a wide variety of foods, so it is easy
for most people get to get enough for their needs in their daily diet. Vegetable oils and
whole grain cereals are very rich sources. A deficiency in this vitamin can lead to
neurological problems.
▪ Water is often called the forgotten nutrient, but it is very important as it is needed to
replace lost body fluids. Water helps transport nutrients, remove waste and regulate
body temperature. A lack of water will leads to dehydration and even death.
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