To explore the essential substances the human body needs, we can categorize them into broad groups. Each group contains specific nutrients or compounds with distinct roles in maintaining health and vitality.

1. Macronutrients

Macronutrients provide energy and structural components for the body.

  • Proteins: Build and repair tissues, and make enzymes and hormones.
    • Sources: Meat, fish, eggs, beans, lentils, nuts, seeds.
    • Essential amino acids: Leucine, isoleucine, valine, lysine, tryptophan, etc.
  • Carbohydrates: Main energy source for the body.
    • Sources: Whole grains, fruits, vegetables, legumes.
    • Types: Simple carbs (glucose, fructose), complex carbs (starches, fiber).
  • Fats: Energy storage, cell membrane integrity, and hormone production.
    • Sources: Nuts, seeds, avocados, fatty fish, olive oil.
    • Types: Saturated fats, unsaturated fats (omega-3, omega-6), trans fats (limit intake).

2. Micronutrients

Micronutrients are required in smaller amounts but are crucial for physiological processes.

  • Vitamins:
    • Water-soluble: Vitamin C, B-complex vitamins (B1, B2, B3, B5, B6, B7, B9, B12).
    • Fat-soluble: Vitamins A, D, E, K.
    • Sources: Fruits, vegetables, dairy, meat, nuts, and fortified foods.
  • Minerals:
    • Macro-minerals: Calcium, potassium, sodium, magnesium, phosphorus.
    • Trace minerals: Iron, zinc, copper, selenium, iodine, manganese, chromium, molybdenum.
    • Sources: Dairy, leafy greens, nuts, seeds, seafood, whole grains.

3. Phytochemicals

Phytochemicals are bioactive compounds found in plants.

  • Polyphenols: Antioxidant and anti-inflammatory properties.
    • Types: Flavonoids (quercetin, catechins), phenolic acids, lignans, stilbenes.
    • Sources: Berries, tea, coffee, dark chocolate, red wine.
  • Carotenoids: Support vision and immune function.
    • Examples: Beta-carotene, lycopene, lutein, zeaxanthin.
    • Sources: Carrots, sweet potatoes, tomatoes, spinach.
  • Glucosinolates: Detoxification and cancer prevention.
    • Sources: Broccoli, cauliflower, Brussels sprouts.

4. Essential Fatty Acids

  • Omega-3 Fatty Acids: Anti-inflammatory and support brain and heart health.
    • Types: EPA, DHA, ALA.
    • Sources: Fatty fish, flaxseeds, walnuts.
  • Omega-6 Fatty Acids: Support skin health and cell function.
    • Sources: Vegetable oils, seeds, nuts.

5. Antioxidants

Protect cells from oxidative stress.

  • Examples: Vitamin C, vitamin E, selenium, glutathione, CoQ10.
  • Sources: Berries, citrus fruits, nuts, green tea.

6. Water and Electrolytes

Maintain hydration and support cellular processes.

  • Water: Required for all bodily functions.
  • Electrolytes: Sodium, potassium, calcium, magnesium, chloride.
    • Sources: Water, fruits, vegetables, electrolyte drinks.

7. Gut-Health Compounds

  • Probiotics: Beneficial bacteria for gut health.
    • Sources: Yogurt, kefir, sauerkraut, kimchi.
  • Prebiotics: Feed probiotics.
    • Sources: Garlic, onions, bananas, asparagus.

8. Structural Components

  • Fiber: Supports digestive health.
    • Types: Soluble (oats, apples) and insoluble (whole grains, vegetables).
  • Collagen: Structural protein for skin, joints, and bones.
    • Sources: Bone broth, supplements, fish skin.

9. Hormonal and Enzymatic Co-Factors

  • Examples: Zinc (immune and enzymatic function), selenium (thyroid health), magnesium (enzyme activity).

10. Energy Metabolites

  • ATP (adenosine triphosphate): Body's energy currency.
  • Creatine: Enhances energy for muscle function.

Approach to Use:

  • Categorize Your Diet: Balance macronutrients, include diverse micronutrient sources, and emphasize phytochemicals.
  • Understand Individual Needs: Age, gender, health conditions, and lifestyle may influence nutritional requirements.
  • Supplement When Necessary: Address deficiencies through fortified foods or supplements if needed.
Mudasir Abbas Turi

Hi, this is Mudasir Abbas Turi. I am a Full-stack PHP and JavaScript developer with extensive experience in building and maintaining web applications. Skilled in both front-end and back-end development, with a strong background in PHP and JavaScript. Proficient in modern web development frameworks such as Laravel and ReactJS. Proven ability to develop and implement highly interactive user interfaces, and to integrate with various APIs and databases. Strong problem-solving skills and ability to work independently and as part of a team. Passionate about staying up-to-date with the latest technologies and industry trends.

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