Everything about Nutrients [Nutrient 101]

Every human being is an open system.

We endlessly exchange energy and matter with our surroundings. We need a constant energy source to live. That’s why we eat food.

But very few people are interested to know the composition of food, and unknowingly ate bad foods.

In this article, I will tell you everything about nutrients – nutrient definition, nutrient classification, and faqs about nutrients.

Let’s get started.

Food is made from nutrients and non-nutrients compounds. Nutrients can give you energy, but non-nutrients cannot. Some non-nutrients are even toxic for your body.

What are Nutrients?

Nutrients are chemical compounds found in foods. They provide calories and actively take part in different metabolic reactions essential for our body.

Without nutrients, our cells cannot work and will die.

What are Non-Nutrients?

Non-nutrients are also chemical compounds found in food, but they provide almost no calories. We cannot digest them because we do not have the required enzyme in our system.

Some non-nutrients are good for us, like fibers, antioxidants, phytochemicals, isoflavonoids, and probiotics.

Some non-nutrients are harmful to our health.

Artificial toxic non-nutrients are preservatives, color additives, flavoring, and pesticide residues.

Natural toxic non-nutrients are polycyclic aromatic hydrocarbons (PAH), aflatoxins, and hydrazines.

Now, let me tell you how nutrients are classified.

Classification of Nutrients:

Nutrients are classified based on three factors: their essentiality, need, and function.

Let me dive in.

Nutrient Classification according to their Essentiality:

According to their essentiality, nutrients are divided into three groups. These are essential, non-essential, and conditionally essential nutrients.

1. Essential Nutrients:

Essential nutrients are those our body strictly needs for normal physiological function. Also, our body cannot synthesize them (either at all or in sufficient quantities). So we have to source them from outside.

That is why we eat food. Without food, we cannot get essential nutrients and will die.

Some essential nutrients are protein, carbs, fats, vitamins, minerals, and water.

2. Non-essential Nutrients:

Non-essential nutrients are those our body does not strictly need for normal physiological function. However, they help to improve our health.

Unlike essential nutrients, we can survive without them.

Some non-essential nutrients are antioxidants, phytochemicals, flavonoids, carotenoids, anthocyanins, sulfides, citric acids, and fibers.

3. Conditionally-essential Nutrients (CENs):

Conditionally essential nutrients are those our body can synthesize, but they are insufficient to achieve certain goals like sports and some health conditions like premature birth, old age, and some disease state.

In such conditions, we need to source them outside.

Some common conditionally essential nutrients are choline, inositol, taurine, arginine, glutamine, carnitine, cysteine, and glycine.

Nutrient Classification according to the Amount you Need:

According to the need, nutrients are divided into two major groups. Micronutrients and macronutrients. Most of these nutrients are essential for us.

1. Micronutrients:

Micronutrients are chemical compounds that we need in a tiny amount daily throughout life to maintain good health.

Except for vitamin D, we cannot produce micronutrients. So we have to source them from food.

Micronutrients commonly act as regulators of the energy processes of our body.

Micronutrient deficiencies are often described as “hidden hunger.” Because they develop gradually over time. Their devastating effects are not seen until they have already caused irreversible damage.

Also, excess intake of micronutrients can be toxic for our body. So balance is essential.

The most popular micronutrients are vitamins and minerals. However, the following are also considered as micronutrients: polyphenols, flavonoids, carotenoids, pre, and probiotics.

2. Macronutrients:

Macronutrients are chemical compounds we need in large amounts every day throughout life to maintain good health.

Like micronutrients, we cannot produce macronutrients in your body, so we have to source them from food.

Macronutrients commonly act as an energy provider for our body. Common macronutrients are carbohydrates, proteins, and fats.

Macronutrient deficiency can lead to deficiency syndromes like kwashiorkor, pellagra, etc.

Excess intake of macronutrients also leads to obesity-related disorders. So balance is essential.

Nutrient Classification according to their Function:

According to their primary function, nutrients are divided into three groups. energetic, structural, and regulatory nutrients.

1. Energetic Nutrients:

Energetic nutrients are chemical compounds that provide energy for our cells to function correctly. We need them every day to perform internal activities like digestion, respiration, and external activities like walking, talking, etc.

When talking, we move our lips and tongue. To move these muscles, we need energy that comes from energetic nutrients.

The primary energetic nutrients are carbohydrates and fats.

2. Structural Nutrients:

Structural nutrients are chemical compounds that provide us the required materials to develop or repair the structure of different external and internal body parts.

During the growing age, our body size increases a few centimeters a year. In this time, our cells divide and increase their number rapidly. This growth is only possible by sufficient structural nutrients.

Many cells die throughout life, for example, skin cells and red blood cells. Also, in wounds, many cells will damage. These cells will repair or replace with the help of structural nutrients.

The primary structural nutrients are proteins, carbohydrates, and minerals such as calcium, phosphorus, among others.

3. Regulatory Nutrients:

Regulatory nutrients are chemical compounds that regulate different chemical reactions of our body.

For example, blood circulation, digestion, proper functioning of the intestines, strengthening the immune system, etc.

Unlike energetic and structural nutrients, regulatory nutrients provide almost zero energy.

The primary regulatory nutrients are vitamins and minerals.

Vitamin Overdose:

Vitamin overdose occurs when we consume vitamin more than the recommended amount for an extended period.

It often happens with a supplement, not with food. Because to overdose on any nutrient, we have to eat a lot of food, which is unrealistic.

If you have proper knowledge or doctor recommended you, then supplement is safe to take with the recommended dose. Otherwise, you might overdose it.

However, if you consume excess nutrients, you can’t see an immediate reaction. It will slowly build up in your body. Over time you face many complications like digestive problems, nausea, jaundice, liver toxicity, heart damage, stomach crams, etc.

So, first, try to eat lots of fresh fruits and vegetables. If you can’t due to your busy schedule or something, consult a certified nutritionist. They will recommend you a supplement if you need it.

Nutrient FAQs:

Are nutrient-dense foods filling?

Yes. Nutrient-dense foods are filling. All vegetables, fruits, whole grains, beans, nuts, and seeds are considered nutrient-dense foods. They are high in nutrients but relatively low in calories.

Are nutrient claims regulated by the FDA?

Yes. Nutrient claims are federally regulated. The Nutrition Labeling and Education Act of 1990 (NLEA) allows companies to use nutrient claims like low in sodium or high in protein.

Are nutrient supplements good for you?

It depends. Nutrient supplements are good for you if you have specific goals like weight loss or any specific health conditions like night blindness or pregnancy. It is also beneficial if you are in any professional sport like bodybuilding or powerlifting.

Is nutrient requirements uniform for everyone?

No. Nutrient requirements are different for everyone and in every life stage. It depends on age, gender, level of physical activity, and health condition. For example, in childhood, we had different nutrition requirements than in adult and old age.

Can nutrient deficiency cause hair loss?

Yes. Nutrient deficiency can cause hair loss. Riboflavin, biotin, folate, and vitamin B12 deficiency is linked to hair loss.

Can nutrient deficiency cause anxiety?

Yes. Nutrient deficiency can cause anxiety. Vitamin D, omega-3 fatty acid, vitamin B, magnesium, protein, iron, and selenium deficiency is linked to anxiety and mood imbalance.

Can nutrient deficiency cause diarrhea?

Yes. Nutrient deficiency can cause diarrhea. Vitamin B3 deficiency is linked to diarrhea.

Can nutrient deficiency cause headaches?

Yes. Vitamin D, vitamin B6, folic acid, magnesium, and vitamin B12 deficiency can cause headaches and frequent migraines.

Can nutrient deficiency cause depression?

Yes. Nutrient deficiency can cause depression. Vitamins like B-complex, vitamin C, vitamin D, and minerals like magnesium, calcium, selenium, zinc, iron, manganese, and potassium deficiency are linked to depression.

Can nutrient deficiency cause weight loss?

Yes. Nutrient deficiency can cause weight loss. However, it also depends on other factors. According to the National Academy of Science, thiamine or vitamin B1 deficiency can cause weight loss.

Can nutrient deficiency cause constipation?

Yes. Nutrient deficiency can cause constipation. However, it also depends on other factors. According to the Office of Dietary Supplements, vitamin B12 deficiency can cause constipation.

How is the nutrient density of food calculated?

Nutrient density is the amount of a specific nutrient (in weight) available in 1000 calories or joules. For example, in eggs, iron density is 13.6 mg/1000 cal (approx).

Which nutrient gives you the most energy?

Energy giving nutrients are called macronutrients. Carbohydrates, proteins, and fats are called macronutrients, and all of them can give you energy. However, carbohydrates can give you the most energy.

What nutrients are eggs full of?

Eggs are the most nutritious food on the planet. A whole egg is full of high-quality protein. One whole egg can give you 6 grams of protein.

What nutrient is most needed by the body?

All nutrients are essential for a healthy body and a happy mind. However, water is probably an important nutrient for our body. Because without water we can’t survive more than three days.

Which nutrient helps build muscle?

Muscles cannot be built by one nutrient. However, protein plays a significant role in building muscles. Other than protein, calcium, magnesium, glutamine, vitamin D, potassium also contributes.

Which nutrient regulates body temperature?

Magnesium and potassium help our body to regulate its temperature. Water plays a vital role in regulating body temperature because your body contains 60% of water.

When does nutrient absorption occur?

Nutrient absorption begins after 3-6 hours of eating. Digested nutrients pass into the blood vessels from the intestine through the diffusion process.

Where do nutrient and oxygen exchange occur?

Nutrient and oxygen exchange occurs in capillaries. Capillaries are tiny blood vessels that connect arteries to veins. These blood vessels carry gases, nutrients, and waste between blood and tissue.

Where does nutrient absorption occur?

Nutrient absorption occurs in the small intestine. The small intestine is the largest digestive organ in terms of surface area. Nutrients are absorbed into the bloodstream by diffusion through the wall of the small intestine.

Which nutrients are necessary for healthy bones?

Bone health is dependent on your diet and physical activity. Primarily sufficient calcium and vitamin D is necessary for healthy bone.

Which nutrient is not a source of energy?

Vitamins, minerals, and water are not a source of energy. However, still, they are essential for you. Because they help your cells and organs do their job effectively.

Which nutrient is an inorganic substance?

Minerals and water are inorganic substances because they do not contain carbon molecules.

Why do nutrient requirements increase in the elderly?

Older adults tend to eat fewer calories due to decreased appetite and activity level. Also, they can’t absorb full nutrients from food. That is why their nutrition requirements increase.

Which nutrients will absorb by the small intestine?

Most nutrients are absorbed into our bloodstream. The jejunum is the middle part of the small intestine, between the duodenum and ileum. Most absorption occurs in the jejunum of the small intestine through intestinal villi.

Which nutrient will prevent abnormal pigmentation?

Three nutrients are essential to prevent abnormal pigmentation: vitamin C, vitamin B12, and vitamin E. Vitamin C help our skin produce more collagen while inhibiting melanin formation. Vitamin B12 also promotes collagen production and new cell growth. Vitamin E helps to treat scars, which can help lighten dark spots.

Which nutrient can increase blood pressure?

Sodium and protein may increase your blood pressure. While magnesium, potassium, vitamin D, and vitamin C can lower your blood pressure.

Nutrient for thyroid hormone synthesis?

Iodine is the most important nutrient for thyroid hormone synthesis and function. Other than iodine, selenium and zinc are also important hormones.

Which nutrients are important for salivary gland function?

Zinc, iron, vitamin A, C, and D are essential nutrients for salivary gland function. This deficiency changes the morphology of your salivary gland.

Which nutrient is highest in rice?

Carbohydrates are high in rice. Other than carbs, rice also contains many nutrients, including folic acid, B vitamin, potassium, magnesium, and zinc.

Which nutrient is essential to build muscle?

Protein is an essential nutrient for muscle building. Other than this, carbohydrate, glutamine, vitamin B12, potassium, vitamin D, calcium, iron, magnesium, omega 3, and zinc is required to build muscle.

Which nutrients help you to grow taller?

A single nutrient cannot help you with this. It would be best if you had a combination of all nutrients. However, protein and vitamin D are crucial to growing taller. Other than this, calcium, magnesium, and phosphorus help.

Which nutrient has the highest body concentration?

Water has the highest body concentration. 70% of our body weight is water.

Which nutrient has the highest satiety value?

Studies show that protein has the most satiety value. Other than this, complex carbohydrates also have a high satiety value.

Which nutrient has the highest energy yield?

All macronutrients can provide energy. One gram of carbohydrate gives you four calories, one gram of fat can give you nine calories, and one gram of protein can give you four calories. So fat is the highest energy-yielding or energy-dense nutrient.

Which nutrients are crucial during pregnancy?

Pregnant women need approximately 300 extra calories each day. Besides that, folic acid, iron, zinc, calcium, vitamin C, and vitamin D are necessary for pregnancy and lactation.

Which nutrients are only found in meat?

Vitamin B12 is an essential nutrient exclusively found in meat. This water-soluble vitamin helps in developing red blood cells, maintaining nerves and brain function.

Are nutrients absorbed in the stomach?

Nutrients are digested in the stomach but not absorbed. Nutrient absorption occurs in the small intestine.

Can nutrients be absorbed in the mouth?

No, the mouth contains amylase that breaks down carbohydrates. The absorption occurs in the small intestine.

Can nutrients be absorbed through the skin?

Yes. You can absorb nutrients through the skin. Hair follicles and pores absorb most nutrients. Some nutrients absorb slowly, and others are quick, for example, medical patches.

Can nutrients evaporate?

No. Nutrients can’t evaporate directly. Some water-soluble nutrients are released into the water during cooking. Also, if you cook extra to evaporate the water, then those nutrients will evaporate. Otherwise, nutrients will stay in the water.

Can nutrients be destroyed?

Yes. Water-soluble nutrients are heat sensitive and can be easily washed out or destroyed during food storage or preparation. However, fat-soluble nutrients are less sensitive to heat and are not easily destroyed.

Will microwave cooking destroy nutrients?

No. Microwave ovens can cook foods with little or no water, so nutrients are not destroyed during cooking than traditional cooking.

Which nutrients have antioxidant properties?

Vitamin A, C, E, and selenium and phytochemicals such as lycopene and lutein have antioxidant properties.

Which nutrients our body cannot manufacture itself?

Our body cannot manufacture nutrients except vitamin D and vitamin K2. Vitamin D can be produced with sun exposure, and intestinal bacteria can produce vitamin K2.

Which nutrients are used to build and repair cells?

Our body uses protein to build and repair cells. Our body may also use protein as energy if we do not eat enough carbohydrates.

Takeaway:

Most nutrients are vital for us. Over time their deficiency can lead to different diseases.

Every human needs a different amount of these nutrients based on their physical conditions like age, sex, weight, physical activity, pregnancy, lactation, etc., and environmental conditions like ambient temperature.

However, nature plans out everything for our survival. It gives us various food options. Every food has different types and amounts of nutrients.

This is the concept behind the balanced diet, which is to get different types of nutrients in insufficient amounts. I have discussed the balanced diet in the diet section of NutritionCrown.

References:

• Important Nutrients to Know: Proteins, Carbohydrates, and Fats – National Institutes of Health (NIH)
• Nutrients – World Health Organization (WHO)
• Nutrient – Wikipedia
• Nutrients – Byjus