Nutrients are needed for the nutrition of the body. A balanced diet provides all kinds of nutrients to the body. Nutrients allow all the organs of the body to function properly. Nutrients in the form of various vitamins and minerals are very important for the body. Due to lack of them, you can come in the grip of many diseases. Carbohydrate, protein, fat, vitamins, minerals and water are some of the nutrients that the body needs the most.
Types of vitamins include vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxamine), vitamin B7 (biotin), vitamin B9 (folic acid), vitamin B Contains 12 (cyanocobalamin), vitamin C (ascorbic acid), vitamin D, vitamin E (tocopherol) and vitamin K. Types of minerals include boron, calcium, chromium, iron, magnesium, iodine, phosphorus, manganese, copper, potassium, selenium, silicon, sodium, and zinc.
Types of nutrients
Nutrients are divided into two types of micronutrients (micronutrients) and macronutrients (macronutrients and large nutrients). Carbohydrates, proteins, and fats are called macronutrients because they are large, and are considered a source of energy. Vitamins and minerals are called micronutrients because they are much smaller than other nutrients. This does not mean that they are less important for the body. The body also requires them in very small amounts.
Micronutrients are divided on the basis of dissolving in water and fat. Vitamin A, D, E, and vitamin K are fat soluble, while vitamin B complex and vitamin C are water soluble. Apart from this, minerals are classified on the basis of the need of the person’s body.
Nutrients have many benefits. Apart from each vitamin and mineral, other nutrients show their different reactions in the body. Currently some of the main benefits of nutrients are being explained in detail below.
- Provide Energy Nutrients – Carbohydrates, fats and proteins together provide you energy, which helps in completing all the biochemical reactions that occur in your body. Physical energy is called calories. Fats contain more calories than carbohydrates and protein, one gram of fat gives the body 9 calories, while two grams of carbohydrates and proteins yield four calories.
- Nutrients are essential for the body’s texture – Fats, proteins and minerals together with it are necessary for your body’s tissues, organs, bones and teeth. Carbohydrates are not included in this, but your body’s excess carbohydrate is converted into fat and collected in adipose tissue.
- Nutrients are important for physical activity – all kinds of nutrients are helpful in regulating all the functions of your body like sweating, temperature, metabolism, blood pressure, thyroid, etc., when all your body functions are under control. So that condition is called Himostasis.
Excess of nutrients
Excess of nutrients has many harmful effects in your body. A certain level of nutrients, more or less, has many side effects. The effects of nutrient excess are described as follows.
- Vitamin B2 – Excess of Vitamin B2 causes damage to your liver. Vitamin B2 is not able to be preserved in the body, so the body excretes the remaining vitamin B2 after its requirement.
- Vitamin B3 – Excessive intake of vitamin B3-containing drugs can cause you a lot of damage, including chances of irregular heartbeat, itching, vomiting, diarrhea and gout.
- Vitamin B5 – Excessive intake of Vitamin B5 can cause diarrhea, heartburn, dehydration and joint pain problems.
- Vitamin B6 – Excess of vitamin B6 makes your skin prone to wounds, numbness of organs, pain and gastrointestinal. Vitamin B7 – * When the amount of vitamin B7 increases in the body, you get rash , Frequent occupation, restlessness and insomnia may be the problem.
- Vitamin B9 – Taking vitamin B9 too much can cause stomach upset in some rare cases.
- Vitamin B12 – There are very few cases of excess vitamin B12, but it makes you prone to liver disease, kidney failure, blood cancer etc.
- Selenium – Excess of selenium can cause many problems like bad breath, change in skin color, hair loss etc.
- Chromium – Excess intake of Chromium can cause stomach problems, low blood sugar, kidney problems.
- Silicon – Excess of silicon increases the chances of getting stones (kidney stones) in your kidney. Apart from this, when silica powder enters the body through your breath, it can damage the lungs.
Sources of nutrients
The diet you take gives you all kinds of nutrients. Some foods may have excess of a single nutrient. You should include all kinds of foods in your diet, instead of keeping the same food items, it gives you complete nutrition. The sources of nutrients are explained in detail below.
Silicon: Apples, oranges, raw cabbage, carrots etc.
Chromium: broccoli, grape juice, potato, garlic, basil etc.
Selenium: Sunflower seeds, chicken, cottage cheese, pulses, cashew nuts etc.
Vitamin B2: Wheat, Asparagus, Milk, Red Chillies, Raisins etc.
Vitamin B3: Coffee, cereal, soy milk, oatmeal etc.
Vitamin B5: Mushrooms, cheeses, avocados, pulses etc.
Vitamin B6: Eggs, Chicken, Spinach, Peas, Bananas etc.
Vitamin B7: Almonds, spinach, broccoli, mushrooms, cauliflower etc.
Vitamin B9: mustard greens, fenugreek fenugreek, turnip, beetroot, soybean etc.
Vitamin B12: milk, grains, eggs, fish etc.
Iron: dates, watermelons, pomegranates, grapes, fenugreek etc.
Calcium: Soybean, Okra, Almond, Orange, Broccoli etc.
Iodine: Curd, dry grapes, spinach, brown rice, iodized salt etc.
Sodium: Cheese, eggs, spinach, beets, carrots, milk, etc. are the main sources of sodium.