Dr.Alok Purohit (PhD), Health Coach, Diabetes & Obesity educator

Nutrition is a fundamental component of human health and well-being. The food we consume on a daily basis is critical to maintaining our bodies’ metabolic and physiological functions. Adequate nutrition plays an essential role in promoting optimal growth and development, disease prevention, and longevity. The food we eat is a source of essential nutrients, including macronutrients and micronutrients, which are vital for optimal health. This essay will provide an overview of the basics of nutrition and discuss macro and micronutrients in detail.

Basics of Nutrition:

Nutrition refers to the study of the nutrients present in food and how they are used by the body. A balanced diet is necessary to provide the body with adequate amounts of nutrients for proper functioning. Nutrients can be categorized into two groups – macronutrients and micronutrients.

Macronutrients:

Macronutrients are nutrients required in large amounts and provide energy to the body. The three primary macronutrients are carbohydrates, proteins, and fats. Carbohydrates are the primary source of energy and provide four calories per gram. Proteins are essential for building and repairing tissues and provide four calories per gram. Fats are necessary for maintaining cell membranes, insulating body organs, and providing energy, and they provide nine calories per gram.

Micronutrients:

Micronutrients are essential nutrients required in small amounts and are vital for growth, development, and the maintenance of good health. The two primary categories of micronutrients are vitamins and minerals. Vitamins are organic compounds required in small amounts to maintain normal physiological functions. They include fat-soluble vitamins such as A, D, E, and K and water-soluble vitamins such as B-complex vitamins and vitamin C. Minerals, on the other hand, are inorganic elements that are required in small amounts. They play essential roles in various physiological processes, including bone formation, muscle function, and the maintenance of fluid balance.

References:

1. Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline. (1998). Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press (US).
2. National Academies of Sciences, Engineering, and Medicine. (2019). Dietary Reference Intakes for Sodium and Potassium. National Academies Press (US).
3. U.S. Department of Health and Human Services and U.S. Department of Agriculture. (2015). 2015–2020 Dietary Guidelines for Americans. 8th Edition. Washington, DC: U.S. Government Printing Office. Available at http://health.gov/dietaryguidelines/2015/guidelines/