What are nutrients?
Nutrients are essential substances that the body needs to function properly. They are obtained through food and perform various functions, such as providing energy, strengthening the immune system and helping in tissue growth and repair.
They are divided into two main categories:
🔹 Macronutrients: Carbohydrates, proteins and fats, which provide energy.
🔹 Micronutrients: Vitamins and minerals, which regulate vital processes.
Maintaining a proper balance of these nutrients is key to health and well-being. Below, we explain in detail their importance and how to include them in your daily diet.
1. Macronutrients: The body's energy source
Macronutrients are primarily responsible for supplying energy to the body. They are divided into three essential categories:
1.1 Carbohydrates: The main source of energy
Carbohydrates are the preferred fuel for the brain and muscles. There are two main types:
- Simple sugars (such as glucose and fructose): These are quickly absorbed into the bloodstream, providing immediate energy. However, they can cause spikes in blood sugar.
- Complex carbohydrates (starches and fiber): These are digested more slowly, providing sustained energy. They are found in foods such as whole grains, legumes, and vegetables.
🔹 Recommendation: Approximately 50% of daily caloric intake should come from carbohydrates, prioritizing whole grains and those rich in fiber.
1.2 Fats: Essential for health
For years, fats were believed to be harmful, but in fact they are essential for numerous bodily functions:
✔️ Formation of cell membranes
✔️ Hormone production
✔️ Absorption of fat-soluble vitamins (A, D, E, K)
✔️ Thermal protection and power reserve
Types of fats:
- Healthy fats (unsaturated): Vegetable oils, nuts, avocado, fatty fish.
- Harmful fats (excessive trans and saturated): Fried foods, industrial pastries, processed meats.
🔹 Recommendation: 30% of daily calories should come from healthy fats.
1.3 Proteins: Building and repairing the body
Proteins are essential for the development and maintenance of muscles, bones, hormones and enzymes. They are composed of essential amino acids , which the body cannot produce on its own.
Protein sources:
- Animals: Meat, fish, eggs, dairy.
- Vegetables: Legumes, nuts, whole grains.
🔹 Recommendation: 20% of your daily caloric intake should come from protein, increasing the amount if you are looking to gain muscle mass.
2. Micronutrients: Essential vitamins and minerals
Although needed in smaller quantities, micronutrients are essential for health.
2.1 Essential vitamins and their function
| Vitamin | Main function | Natural sources |
|---|---|---|
| Vitamin A | Improves vision and skin | Carrots, spinach, tomatoes |
| Vitamin B12 | Production of red blood cells | Meats, eggs, dairy products |
| Vitamin C | Strengthens the immune system | Citrus, peppers, kiwi |
| Vitamin D | Bone health and calcium absorption | Sun exposure, fatty fish |
| Vitamin E | Protects cells from oxidative damage | Nuts, vegetable oils |
| Vitamin K | Blood clotting and bone health | Broccoli, kale, asparagus |
🔹 Key fact: Vitamins B and C are water-soluble , so they are not stored in the body and must be consumed daily.
2.2 Essential minerals and trace elements
| Mineral | Main function | Natural sources |
|---|---|---|
| Calcium | Strengthens bones and teeth | Dairy, almonds, broccoli |
| Iron | Transports oxygen in the blood | Spinach, lentils, red meat |
| Magnesium | Relaxes muscles and improves sleep | Bananas, nuts, whole grains |
| Potassium | Regulates blood pressure | Bananas, avocados, legumes |
| Zinc | Strengthens the immune system | Pumpkin seeds, chickpeas |
🔹 Recommendation: The recommended amount varies according to age and sex, but a varied and balanced diet ensures adequate intake.
3. Other key nutrients for health
3.1 Fiber: Key to digestion and satiety
There are two types of fiber:
- Soluble fiber: Helps regulate blood sugar (oats, apples, legumes).
- Insoluble fiber: Promotes intestinal transit (whole grains, green leafy vegetables).
🔹 Recommendation: Consume 30-40 g of fiber per day .
3.2 Water: The forgotten but essential nutrient
Water is vital for nutrient transport, digestion and regulating body temperature.
🔹 Recommendation: It is not mandatory to drink 2-3 liters daily. Drink according to your thirst and increase your intake in hot weather or when exercising.
Conclusion: The key is balance
For optimal health, it is essential to maintain a varied diet that includes:
✅ 50% complex carbohydrates
✅ 30% healthy fats
✅ 20% proteins
✅ Essential vitamins and minerals
✅ Enough fiber and water
By following these guidelines, you will ensure the proper functioning of your body, improve your energy and reduce the risk of disease.
