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If we compare the human body to an engine, nutrients are the fuel this engine requires to release energy to perform body functions. Our body cannot produce these nutrients and receive them from the dietary sources. These nutrients are essential to support good health, growth and reproduction in the human body. Nutrition is the process by which nutrients in the food are utilised to create energy and support life. This blog covers nutrition and its types along with different sources of nutrition.
What is Nutrition?
Nutrition is the process of consumption of food and absorption of nutrients from the food to release energy and carry out metabolic processes in the body. Hence a healthy diet with a balanced proportion of all nutrients is essential to perform the following functions
- Growth and development of the body
- Prevention from diseases
- Formation of body cells and tissues
- Production of enzymes and hormones
- Repair and regeneration of cells in the body
Now let us look at how many types of nutrition are there and what are the types of nutrition meaning.
What are the Types of Nutrition?
Nutrition can be broadly categorised into two types.
Autotrophic Nutrition
It means self-nutrition. In this type of nutrition, an organism prepares its own food from inorganic substances present in the environment like water, sunlight and minerals. Such organisms are called autotrophs, for example, plants, algae and microorganisms. The food produced by autotrophs is organic food which is utilised by all living beings.
Heterotrophic Nutrition
In this type of nutrition, an organism depends on other organisms for its food. Such organisms are called heterotrophs. Humans are also heterotrophs which depend on plants and other animals for their food.
What are the Different Sources of Nutrition?
Nutrients are the compounds in food that are used by the body to perform its functions and to release energy. These essential nutrients are the main source of nutrition in our body. There are two types of nutrients.
- Micronutrients
- Macronutrients
Micronutrients
These are the nutrients that are required in small quantities by the body and include vitamins and minerals. Vitamins are organic compounds, crucial for building immunity, energy production, brain development and other functions. Minerals are important for growth, fluid balance, bone health and other processes. The table below explains the sources and functions of some of the micronutrients.
| Nutrient | Functions | Sources |
|---|---|---|
| Vitamin A | Important for good vision and organ function | Dairy, carrots, spinach, sweet potatoes, liver and fish |
| Vitamin B1 | Converts the nutrients absorbed from food into energy | Whole grains, fish and meat |
| Vitamin B2 | Energy production, cell function and metabolism | Milk, eggs and meat |
| Vitamin B3 | Facilitates the production of energy | Beans, leafy green, meat and salmon |
| Vitamin B5 | Fatty acid synthesis | Mushroom, tuna, avocado and meat |
| Vitamin B6 | RBC creation | Milk, carrots, potatoes and fish |
| Vitamin B7 | Metabolism of glucose, amino acids and fatty acids | Eggs, almonds, sweet potatoes and spinach |
| Vitamin B9 | Necessary for cell division | Spinach, asparagus, black-eyed beans and liver |
| Vitamin B12 | RBC formation, nervous system and brain function | Fish, meat and clams |
| Vitamin C | Collagen creation | Citrus fruits, bell peppers, broccoli, cabbage and sprouts |
| Vitamin D | Promotes immunity function, calcium absorption and bone growth | Sunlight, milk and fish oil |
| Vitamin E | Prevents cell damage | Almonds, sunflower seeds, peanuts, etc. |
| Vitamin K | Required for blood clotting and bone development | Soyabean, pumpkin and leafy greens. |
| Calcium | Important for the structure and functions of bones and teeth | Milk products and leafy greens |
| Phosphorus | Bone and cell membrane structure | Yogurt and salmon |
| Magnesium | Enzyme reaction and regulation of blood pressure | Almonds, cashews and beans |
| Potassium | Maintains fluid balance in cells and helps in nerve transmission | Lentils, bananas, potatoes and nuts |
Macronutrients
These are the nutrients required in large quantities by the body and include carbohydrates, proteins and fat. These macronutrients provide energy in the form of calories and are essential to maintain body structure and functions.
- Carbohydrates are the most important macronutrient that is the main source of energy in our body. Carbohydrates are molecules that contain atoms of carbon, hydrogen and oxygen. It provides energy in the form of glucose used by the body for its functions and excess glucose is stored in the liver and muscles. Carbohydrates help in uplifting mood, fueling the brain, supporting muscle building and aiding digestive function. Food rich in carbohydrates includes whole grains, legumes, fruits, vegetables, dairy products and fibre.
- Proteins are made from compounds called amino acids and are the building blocks of our body. It is important for growth and repair of body cells. Protein aids in biochemical reactions strengthens immunity and provides structure to bones, tendons, ligaments and skin. Main sources of protein include seeds, nuts, legumes, dairy products, eggs, meat and fish.
- Fats are a source of energy that aids metabolic processes and also maintains body temperature. Fats protect organs and act as insulation against temperature variations in the body. It also controls blood pressure and cholesterol. The main sources of fats are nuts, avocados, olive oil, dairy products, fatty fish, etc.
- Fibre from dietary sources is also essential for our body as it helps in digestion, and controlling blood sugar and cholesterol.
- Water is essential for the absorption of nutrients in the body, maintaining body fluids, regulating body temperature and removing waste from the body.
Level up Your Nutrition Game with Us!
After understanding nutrition and its types, it can be concluded that a healthy balanced diet is essential for good health and a balanced diet includes the right proportion of every nutrient required by the body. Any nutrient consumed in lesser quantity than required will lead to deficiencies and if consumed in excess can cause weight gain and imbalances in the body. In addition to consuming healthy food, we need regular monitoring of body vitals to trace any deficiencies or imbalances.
Thankfully your health insurer Care health insurance covers preventive health check-ups under its different plans to help you keep track of your health without worrying about the costs. Be it its family health policy, senior citizen plan or 1 cr health insurance; every policy offers annual health check-up benefits to keep a good track of your health.
Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.
