
Kinds of nutrients.
The foods we eat contain thousands of different chemicals. However, only few dozen of these chemicals are absolutly essential to keep us healthy. These few dozen are the nutrients-the subtances we must obtain from the food we consume.
Nutritionists classify nutrients into six main group: (1) water,(2) carbohydrates,(3) fats, (4) proteins,(5) minerals and (6) vitamins. The first four group are called "macronutrients". The last two group ,which are required in small quantities are known as " micronutrients".
Water is needed in great amounts because the body concists largely of water.Usually between 50 and 75 percent of a person's body weight is made up of water.
The body requires large quantities of carbohydrates,fats, and protein because these nutrients provide energy. Food energy is measured in units called kilocalories. A kilocalorie is equal to 1,000 calories. A calorie is the energy required to rise the temperature of one gram of water one celsius degree. However, kilocalories are often referred to as simply "calories".The calories mentioned in this article are actually kilocalories.
Although minerals and vitamins are needed in only small amounts, they are as vital to health as any other nutrients. Minerals and vitamins are needed for growth and to maintain tissues and regulate body fanctions.
Water is, perhaps,the most critical nutrients. We can live without other nutrients for several weeks, but we can go without water for only about one week. The body needs water to carry out all of its life processes. Watery solutions help dissolve other nutrients and carry them to all the tissues. The chemical reactions that run food into energy or tissue building materials can take place only in watery solutions.The body also need water to carry away waste product and to cool itself. Adult should consume about 2 1/2 quarts (2.4 liters) of water a day in the form of beverages or water in food.
Carbohydrates include all sugars and starches. They serve as the main source of energy for living things. Each gram (0.035 ounce) of carbohydrate provides about 4 calories.
There are two kinds of carbohydrates-simple and complex. Simple carbohydrates, all of wich are sugars, have a simple molecular structure. Complex carbohydrates,which include starches, have a larger and more complicated molecular structure that concist of many simple carbohydrates linked together.
Most foods contain carbohydrates. The main sugar in food is sucrose,ordinary white or brown sugar.Another important sugar,lactose,is found in milk.Fructose,an extremly sweet sugar,comes from most fruits and many vegetables. Foods containing starches include beans,breads,cereal,corn,pasta (macaroni,spaghetti and similar foods made of flour),peas and potatoes.
Fats are a highly concentrated source of energy. Each gram of fat provides about 9 calories.All fat are composed of an alcohol called glycerol and subtances called fatty acids . A fatty acid concists of a long chain of carbon atoms, to which hydrogens atoms are attached .
Most saturated fatty acids occur in food derived from animals,such as butter,lard,dairy product and fatty red meat. But some come fro vegetable sources, such as coconut oil or palm oil. Polyunsaturated fatty acids are found in the oils of such plants as corn and soybeans and such fish as salmon and mackerel.
Proteins provide energy-4calories per gram,as carbohydrates do, but more importanly, protein serve as one of the main building materials of the body,muscle,skin,cartilage and hair, for example are made up largely of protein.The best sources of proteins are cheese,egg,fish,lean meat, and milk.Protein in these foods are called complate protein because they contain adequate amounts of all essentials amino acid.
Minerals are needed for the growth and maintenance of body structures.They are also needed to maintain the composition of digestive juice and the fluid that are found in and around cells.People need only small amounts of minerals each day.
unlike vitamins,carbohydrates,fats and proteins,minerals are inorganic compounds -that is, they are not created by living things.Plants obtain minerals from the water soil, and animals by eating plants or pant-eating animals. unlike other nutrients,minerals are not broken down by the body.
Reqired minerals include
calcium,chlorine,magnesium,phosphorus,potasium,sodium, and sulfur. Calcium,magnesium and phosphorus are essentials for healt bone and teeth. Calcium also necessary for blood clotting. Milk and milk products are the richest sources of calcium. Cereal and meats provide phosphorus. Whole grain, cereals,nuts,legumens,and grean leafy vegetables are good sources of magnesium.

Vitamins are essentialsa for good health because they regulate chemical reaction in which the body converts food into energy and tissues. There are 13 vitamins: vitaminA, the vitamin B complex,which is group of 8 vitamins, and vitamins C,D,E and K.
Vitamin A is necessary for healthy skin and development of strong bones. Sources of this vitamin include liver,green and yellow vegetables and milk.
Vitamin B1 also called thiamine, is necessary for changing starches and sugars ino energy. Its found in meat and whole grain cereals.
Vitamin B2 also known as riboflavin,is essentials for complicated chemical reactions that take place during the body use of foods. Milk cheese,fish,liver,and green vegetables supply vitamin B2.
Vitamin B6 also called pyridoxyn, its play role in chemical reactions essentials for growth. Liver,yeast contain these vitamins.
Vitamin B12 and folic acid also called folate, are both needed for forming red blood cells and for a healthy nervous system, Vitamin B12 is found in animal products especially liver. Folic acid is present in green leafy vegetables. Doctors recommend that all women who are capable of becoming pregnant consume small amounts of folic acid each day to reduce the risk of spina bifida, a serius birth defect.
Niacin also part of the B complex. Cells need niacin to release energy from carbohydrates. liver,yeast,lean meat,fish,nuts and legument contain niacin.
Vitamin C also called ascorbic acid,is needed for the maintenance of ligaments, tendons, and other supportive tissue. It found in fruits and potatoes.
Vitamin D is necessary for body use calcium. its present in fish,liver oil, and vitamin D-fortified milk, vitamin D also forms when skin is exposed to sunlight.
Vitamin E , also known as tocopherol, helps maintain cell membrans. Vegetable oils,whole-grain cereals are especially rich in this vitamin.
Vitamin K is necessary for proper clotting of blood. Green leafy vegetables contain vitamin K. It is also manufactured by bacteria in the intestine.( Ref.WB.2001)
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Additional resources:Van cleave,janice.Food and nutrition for every kid.Wiley,1999.Features kitchen experiments.Anderson,jean and deskins,barbara.The nutrition bible.Morow,1995. Dietz,william H, and stern,lorain,eds. American academy of pediatrics guide to your child's nutrition.
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