Essential Nutrients

The human body needs a consistent supply of certain essential nutrients in order to function properly and survive. A lack of just one essential nutrient can lead to malnutrition, a sickness, which can, in severe cases, cause death or do irreversible damage. Essential nutrients are organized in six groups: Carbohydrates, Protein, Fats and Oils, Vitamins, Minerals, and Water.

Carbohydrates

Carbohydrates are the body's main source of energy. They are composed of the sugar glucose and other sugars similar to glucose. Glucose fuels the chemical reactions in every cell of the body. Foods made of grains, such as breads and pastas, are mostly carbohydrates. Vegetables and fruits also contain carbohydrates. While proteins and fats can also provide energy by being converted to glucose, the conversion is relatively ineficient. This is what makes carbohydrates essential in the long run.

Most natural, or unrefined carbohydrates, are complex; they are maid of hundreds or thousands of bonded glucose molecules that must be broken apart by the digestive system in order to be absorbed into the blood. This process causes a gradual rise in blood glucose levels, which is what our bodies are adapted to deal with. Many modern processed foods contain simple sugars, or single glucose molecues, and cause a rapid rise in blood glucose levels when eaten. This puts a strain on the body's sugar regulating system and is one of the main causes of many modern diseases such as type 2 diabetes.

Protein

Proteins provide most of the structural elements of the cells in our bodies. Our bodies are about 20% protein by weight. Protein makes up 75% of the body's dry weight. Proteins are also a source of energy, and form enzymes which play an important role in chemical reactions.

All proteins are chains of about 20 different amino acids - a group of molecules closely related to each other. Of the 20 amino acids used in our bodies, nine of them are essential:

Essential Amino Acids

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

This means that they cannot be synthesised in our bodies and must be obtained through our diet.

The most complete source of protein is animal meat. Vegetables also contain protein but can be defficient in certain essential amino acids.

Fats

Fats come from both animal and vegetable sources. Fats serve many vital purposes in the body. They are a source of energy, provide insulation, disolve fat soluble vitamins, make hormones such as estrogen and testosterone, form part of cell membranes, are crucial components of the brain and nervous system, etc.

Fats are composed mostly of fatty acids, two of which, Linoleic and Linolenic, are essential and must be obtained through food. These are also referred to as Omega-6 and Omega-3 fatty acids. Most people get plenty of Omega-6 and enough Omega-3 fatty acids through their diet. Many fish and nut oils are great sources of Omega-3.

Fats are clasified as saturated and unsaturated. Satuated fats are solid at room temperature, come mostly from animal sources, and are generaly less healthy than unsaturated fats. Unsaturated fats are liquid at room temperature and are found mostly in plants.

Cholesterol is a fat-like substance which is essential for life, and serves many of the same purposes fats serve. All the cholesterol the body needs is created by the liver.

High levels of blood cholesterol have been linked to heart disease. Cholesterol can stick to artery walls which slows blood flow and can eventualy cause a heart attack.

Vitamins

Vitamins are molecules which are found in small quantities in the body and are essential for survival. They act as enzymes and take part in metabolic reactions, but do not provide energy or make up any structure in the body.

Dificiencies in vitamins are known to cause diseases. Some vitamins, such as vitamin D, are created by the body, but many must be obtained through food. There are 13 essential vitamins:

• Vitamin A (retinol)
• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B6 (pyridoxine)
• Vitamin B12 (cobalamin)
• Vitamin C (ascorbic acid)
• Vitamin D (ergocalciferol)
• Vitamin E (tocopherol)
• Vitamin K (phylloquinone)
• Biotin
• Choline
• Folic acid (folate)
• Niacin (nicotinamide)
• Pantothenic acid

Many of these vitamins can be obtained through fruits and vegetables.

Minerals

The "organic" elements Carbon, Hydrogen, Nitrogen, and Oxygen account for 96% of the weight of the human body. These elements form "organic compounds" such as carbohydrates, proteins, fats, and vitamins. Minerals are non-organic elements that are essential for survival. Mineral deficiencies are associated with many illnesses and degenerative diseases such as osteoporosis. Almost all essential minerals are metals, such as iron and chromium, and most are poorly absorbed. The following is a list of some of the most important of the over eighty essential minerals:

• Boron
• Calcium
• Chloride
• Chromium
• Cobalt
• Copper
• Fluoride
• Germanium
• Iodine
• Iron
• Magnesium
• Manganese
• Molybdenum
• Phosphorus
• Potassium
• Selenium
• Sodium
• Sulfur
• Vanadium
• Zinc

Water

Water is one of the most overlooked of the essential nutrients. Many people have survived for weeks without food, but noone can go more than a few days without water. Water makes up about 75% of the body's weight. Water is necessary for the digestion of food, for the transport of nutrients to and between tissues, for the elimination of body wastes, for lubricating joints, and for the regulation of body temperature.

Many people are chronically dehydrated and suffer a variety of health problems as a result. As people age they loose their thirst sensation, and in general many people confuse thirst for hunger and overeat as a result.

Adults need to consume a minimum of eight 8oz glasses of water a day. Special care should be taken to consume enough water during and after exercise. Also, extra water is generaly needed during times of illness and when on certain medications which have a dehydrating effect.

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