Examples of Nutrients (proteins, carbohydrates, lipids, vitamins and salts)

The nutrients are all substances you need a living being to boost your metabolism. Metabolism are the physicochemical processes that occur at the cellular level and allow substances to be changed obtained from the outside in chemically different substances that the organism needs for its growth and survival. Each species needs specific nutrients for its metabolism.

The oxygen It is an indispensable element of the metabolic processes in aerobic organisms such as animals and humans. We do not usually consider oxygen a nutrient, however, it is considered that way from the point of view of botany and ecology, since it is the necessary substance for all other nutrients to deliver their energy to the organisms.

They are called essential nutrients to those that cannot be manufactured by the human body, that is, it is necessary that we consume them with meals.

The nutrients described below are usually mixed and combined in the food, in various proportions, and are rarely found in their pure state.

Examples of nutrients

Protein

Also called protids, they are the molecules formed by chains of amino acids.

Proteins are classified into:

Where are they found?

Proteins are found in large quantities in meats, eggs and dairy. They are also present but to a lesser extent in dried fruits, cereals and vegetables.

Carbohydrates

The carbohydrates, carbohydrates or carbohydrates are biomolecules composed of carbon, hydrogen and oxygen. In the bodies of living things, carbohydrates fulfill structural and energy storage functions.

As food, they are a readily available source of energy (unlike fats, which also contain energy but require longer processes to release it). Each gram of carbohydrate provides 4 kilocalories (energy).

Classification of carbohydrates (according to their structure)

Where are they found?

Carbohydrates are found in a higher proportion in foods based on flours (glycogen) and vegetables (starch).

Lipids

Contrary to what we usually believe, fats and oils they are not necessarily harmful to the body. On the contrary, there are oils that are essential for the proper functioning of our body.

It is called "grease”To lipids that are found at room temperature solid state and are of animal origin, while "oil" is called the lipids that are in liquid state to temperature environment, and that are mostly of plant origin.

Lipid characteristics

Lipids offer a reliable and storable source of energy. For every gram of fat you get 9 kilocalories, more than double what you get from a gram of protein or carbohydrates.

In addition, lipids can be used by the body to create tissues that insulate from the cold, protect organs, participate in the absorption of vitamins and the synthesis of hormones, forming cell membranes and enveloping nervous tissue.

Where are they found?

Fat or lipids are especially concentrated in vegetable oils (they are 100% lipids), butter, achuras (viscera) and bacon.

Vitamins

The vitamins are necessary for catalyze physiological processes in which they intervene directly or indirectly. Vitamins are not used for get power. They are involved in the formation of enzymes.

Compared to other nutrients, the necessary amounts of vitamins are minimal, and are measured in milligrams. However, these small doses are essential to avoid serious vitamin deficiency diseases (hypovitaminosis).

Among the vitamins are:

1. Vitamin A (retinol). Fat soluble. It participates in vision, the immune system, the maintenance of epithelial cells, and growth from embryonic stage to adulthood.
2. Vitamin B. Water soluble. It is a vitamin complex that includes substances such as Thiamine (B1), Riboflavin (B2), Niacin (B3) among others. This complex collaborates in multiple functions, such as growth, the breakdown of other nutrients, the creation of new cells, etc. They are found in eggs, dairy, green leafy vegetables, fish, chicken, and beef.
3. Vitamin C (ascorbic acid). Water soluble. It participates in multiple metabolic reactions and prevents scurvy disease. Although humans cannot synthesize it (it is an essential nutrient) most of the plants and animals can, so it is easy to include it in the daily diet through fresh food (not packaged or dried).
4. Vitamin D (calciferol). Fat soluble. Prevents rickets. Regulates the passage of calcium to bones. It is found in milk and eggs.
5. Vitamin E (tocopherol). Fat soluble. They work as antioxidants, protecting fatty acids of the body.
6. Vitamin K (anti-hemorrhagic vitamin). Fat soluble. They participate in blood clotting and generate red blood cells.

Mineral salts

The salts are chemical compounds ionic (made of anions and cations). Mineral salts are inorganic salts. These are not used to obtain energy.

Salts are found associated with other molecules in the human body, such as phosphoproteins and phospholipids.

Features

Food: Mineral salts can be found in a variety of foods:

1. Calcium. In milk and its derivatives, in nuts and legumes.
2. Match. In meat, fish, milk and legumes.
3. Iron. In red meat, legumes and nuts.
4. Fluorine. In the sea fish.
5. Iodine. In fish and iodized salt.
6. Zinc. In meat, fish, eggs, whole grains and flours, legumes.
7. Magnesium. In meat, some vegetables, legumes and vegetables, in fruits and milk.
8. Potassium. In meat, dairy, fruits and some vegetables.