Macronutrients in Nutrition and Health

Nutrition and good health are linked. Together with exercise, healthy nutrition can help you achieve great health. Each nutrient consumed has a direct effect on your body and health. The types and quantities of food need to be correct and combined in such a way so that optimum health is achieved. Every individual person, of course, has different caloric and nutritional needs, which can be determined from a nutritionist. Excellent nutrition in combination with exercise can lead to ‘perfect’ health, in which the individual feels amazing both physically and psychologically. Further below we will analyze each macronutrient in the food we consume and how these affect our body and psychology.

Carbohydrates

This is the main source of energy for the body which is also used as a “protein sparer”, so that protein can be used for its main functions rather than a source of energy. There are several types of carbohydrate, however, they all contain three elements, which are carbon, oxygen, and hydrogen. Carbohydrates are mainly produced by plants during the process of photosynthesis. Carbohydrates are classified into 4 categories:

1.    Monosaccharides

These are also called simple sugars, as their common base is chemically sugars. They are soluble in water and vary in levels of sweetness. The three main monosaccharides are:

• Fructose, which is found in fruits, plant juices and honey.

• Glucose, which is the form of sugar the body uses for energy, and all other carbohydrates are converted into glucose during digestion. Glucose is found in ripe fruits and some vegetables.

• Galactose, which is found in the milk of mammals.

2.    Disaccharides

These are composed of two monosaccharide units joined together, and they are also soluble in water. There are three main disaccharides:

• Sucrose, which is formed from one unit of glucose and one unit of fructose. Sucrose is the most common sugar used and is obtained by refining sugar cane or beet.

• Lactose, which is formed from one unit of glucose and one unit of galactose.

• Maltose, which is formed from two units of glucose. During digestion the disaccharides are broken down into glucose and other monosaccharides before they are absorbed in the bloodstream.

3.    Polysaccharides

They are formed from a varying number of monosaccharide units. They are usually insoluble in water and they are tasteless. There are five main types of polysaccharides:

• Starch, which is formed from many glucose units joined.

• Dextrin, which is found on starchy foods that create a crust on the outside.

• Cellulose, which is formed by plants form glucose units joined together so that a strong material is produced. Despite it is composed of glucose, it cannot be digested by humans, but is has a great value to the body, like dietary fiber.

• Glycogen, which is formed after digestion in humans as a stored energy in the liver and muscles. When energy is required it can be converted into glucose.

4.    Non- starch polysaccharides (NSP)

These include cellulose, pectin and gums. They are what we called, dietary fiber and they cannot be digested by humans.

Proteins

Our bodies are composed of millions of cells which are continuously being replaced and repaired. As the body grows, new cells are added. Protein is vital for growth, repair, and maintenance of the body. It can also be used as energy once it has fulfilled its main functions. The protein molecules are made up of small units joined like links in a chain and are called amino- acids. At least 22 different amino- acids are known and each has its own chemical name. Of these 22 amino- acids:

1. Ten are essential for growth and repair for children

2. Eight are essential for repair and maintenance for adults.

   
   

The proteins that contain all essential amino- acids in sufficient quantity are considered of high biological value and are sometimes called complete proteins.

Animal foods have a High biological value and are considered complete proteins, where plant foods lack one or more of the essential amino- acids and are considered to have Low biological value.

• Every person requires a different amount of protein in their diet.

• Babies and children require a lot protein as they are growing rapidly.

• Teenagers require high amounts of protein for their rapid growth.

• Pregnant women require more than normal to provide for their growing babies.

• Nursing mothers require more than normal for milk production during breast- feeding.

• Protein is always required for body maintenance, repair, and growth of hair, nails, and skin.

Fats

Olive oil is a monounsaturated fat

Even though many people think of fat as something bad and unwanted, fat provides a convenient and concentrated source of energy, compared to the same weight of carbohydrate or protein. Fat has many functions and benefits for the body, like protecting vital organs and help preserving the body’s heat.

Fats and oils have the same chemical structure, however, their physical appearance differ at normal room temperatures. Fats are solid at room temperature, where oils are liquid at room temperature.

Fats are composed of three elements, carbon, oxygen, and hydrogen. There are 40 different fatty acids known, and they can be either saturated or unsaturated.

1.    Saturated Fatty acids are created from carbon atoms which are saturated with hydrogen atoms and cannot accept any more. Saturated fatty acids are mostly solid fats at room temperature.

2.    Unsaturated fatty acids are carbon atoms which are joined to others with a double bond, one of which is hydrogen, therefore they can accept more hydrogen atoms. Unsaturated fats are divided into two categories, monounsaturated and polyunsaturated.

• Monounsaturated fatty acids have one double bond in the molecule and are found in most animal and plant fats and oils.

• Polyunsaturated fatty acids have more than one bond in the molecule, like linoleic and linolenic acid, both found mainly in vegetable oils. They may be cis or trans fats, depending on how the atoms are arranged at the double bond. Cis fatty acids are thought to be healthier than trans fatty acids.

Fat is present in the food either as visible or invisible fat:

• Visible fat is easy to find in food like, fat on meat, butter, cooking oils.

• Invisible fat is constituent part of food and it is difficult to detect. Some examples are the fat within the muscle of meat, egg yolk, flesh of oily fish.

Vitamins and minerals

Vitamins are a group of chemical substances vital to the body. Our bodies require only a small amount of each vitamin, but they are essential as the body cannot produce them by itself. A diet lacking in one or more vitamins can lead to specific deficiency diseases. Vitamins are classified based to the substances they dissolved.

There are two groups:

1. Fat- soluble vitamins, such as A, D, E and K

2. Water- soluble vitamins, such as C and B complex.

   
   

Minerals are some other essential elements the body requires and there are about 20 different mineral elements. These Mineral elements are required for:

• Body building and growth.

• Control of body processes, like transmission of nerve impulses.

• Essential parts of body fluids

  
  

Some minerals are required in relatively large amounts where some others are required in small amounts.