Nutrients are important. You must get enough nutrients. This diet does not contain the correct or sufficient nutrients. A lot is said about nutrients, but what exactly are they? What is the difference between macro and micro or organic and non-organic? Nutrients are important for every organism: humans, animals or plants. The molecules ensure that we survive and grow and maintain our metabolism. Nutrients regulate our body processes, build and repair tissues, not energy.

Organic vs. non-organic

With nutrients, a distinction can be made between organic and non-organic nutrients. The first group includes, for example, carbohydrates, fats and proteins. Among the second group of minerals, water and oxygen.What does this mean then? Organic means that it was once part of a living organism, such as a plant or an animal. Fats can come from animals (animal fats, such as from milk or meat), or from plants (vegetable fats, such as from peanuts, soybeans, sunflower, sesame, or coconut).

Essential vs. non-essential

Essential is about whether an organism gets the nutrient from an external source or not. If the former is the case, the nutrient is essential. This means that the organism itself cannot produce (enough) of the nutrient with its own body. This depends on the organism: many organisms can produce their own vitamin C, but in humans it is essential. Other essential nutrients include fatty acids, amino acids, minerals and other vitamins.Many essential nutrients are toxic in large quantities.

Macro vs micro

Micronutrients are nutrients of which we only need a small amount. We need larger amounts of macronutrients. The effect that a nutrient has on us depends on the amount we ingest. A deficiency is referred to as a lack of a certain nutrient.Examples of macronutrients are carbohydrates, proteins and fats. Water and oxygen must also be used in large quantities, but these are not always considered nutrients. Calcium, salt, magnesium and potassium are in principle also macronutrients, but are called macrominerals.

Energy versus metabolism

Substances such as carbohydrates, proteins and fats give people energy. The energy content of fat is 9 kcal per gram, of proteins this is 4 kcal per gram, which is why fat is often viewed with some concern. Ethanol (alcohol) has an energy value of 7 kcal per gram. In addition, there are nutrients that stimulate metabolism. These are minerals, vitamins and water.

Six main classes

Carbohydrates

These contain a number of sugar units, with complex carbohydrates being those with three sugar units. The belief is that simple carbohydrates are absorbed more quickly and are therefore more likely to raise blood glucose levels. Fiber also falls under the carbohydrate class.For example rice, noodles, bread, grains.

Fats

A distinction can be made between saturated and unsaturated fat, where the former contains more hydrogen molecules. Trans fats are unsaturated fats that are hydrogenated through factory work. Unsaturated fats are considered healthy, and trans fats should be avoided. Trans and saturated fats are recognizable because they harden at room temperature (like butter).For example, butter, olive oil and pork fat.

Protein

Proteins are the basis of many animal body parts, such as muscles, skin and hair. Proteins are important during development and pregnancy, when lactating or when someone is injured. There are complete and incomplete proteins, but incomplete proteins can become complete when combined (e.g. rice and beans).For example, meat, tofu, soy products, eggs, milk and cheese.

Vitamins

Vitamins are important in the daily diet, and only vitamin D can be obtained in another way (namely via UVB radiation, via the sun). Absence of vitamins can lead to diseases such as osteoporosis, a reduced immune system, premature aging or cancer.For example, vitamin A in liver, fish and milk, vitamin B1, 2, 3, 5, 6, 8, in meat and grains, milk, vegetables and fruit, vitamin B11 especially in green vegetables, vitamin B12 in foods of animal origin, vitamin C in vegetables, fruit and potatoes, vitamin D in sunlight, vitamin E in vegetable products and oils, vitamin K can be produced yourself, but also in spinach, broccoli and oils.

Minerals

These, in addition to hydrogen, nitrogen, carbon and oxygen, are necessary for survival. Preference is given to natural products, but minerals are also often added through supplements, such as iodine to prevent thyroid enlargement. Well-known minerals are calcium (bone strength), magnesium (more flexibility), potassium (heart and nerves), sodium (blood pressure), sulfur (skin, hair, nails, liver, pancreas).For example, calcium in dairy products, iron in meat, potatoes, bread and vegetables, potassium in bread, milk, meat and vegetables, copper in organ meat, sea fish and shellfish, magnesium in cocoa, shrimp and soy products.

Water

The body must be constantly replenished because it loses fluid so easily (sweating, urinating, exhaling). It is recommended to drink 6 to 8 glasses of water per day, but this is often rejected and some people say that you should only drink pure water, while others say that water-retaining products also count.