The recommendation for a healthy, powerful body is generally based on a balanced diet rich in appropriate Nutrients is spoken. In contrast, nutrient deficiencies can cause a wide variety of diseases over a longer period of time.
What is a nutrient?
Nutrients are essential or health-promoting ingredients in food that are absorbed by the organism through metabolic processes. This also includes substances that the body generates itself when consuming energy. Essential nutrients are to be understood as those which, in contrast to the body's own nutrient formation, are available through food intake and are vital.
To ensure a functioning, healthy body, proteins, fats and carbohydrates as well as vitamins, minerals and trace elements are absorbed. The body also needs to consume enough water on a regular basis. Nutrient compounds are also important for the body's absorption of nutrients. Energy-supplying substances are referred to as nutrients in the narrower sense or main nutrients. These include proteins, fats and carbohydrates, which are necessary as building blocks for building and maintaining organs, muscles and tissues.
The essential substances in the diet also include vitamins, minerals and trace elements. This also includes amino acids, which make up proteins, and certain fatty acids. So-called phytochemicals are not essential for life, but are beneficial to health. This includes plant-based substances that, for example, have a cancer-preventing, anti-inflammatory or antibacterial effect if they are permanently supplied to the body.
Function, effect & tasks
In order to maintain health, performance and well-being, the nutritional requirements can vary. Special situations or phases of life can lead to deviations from the generally recommended amount of regular nutrient intake. This can include competitive sports, illnesses and pregnancies, as well as heavy physical work or growth phases.
Information on the generally recommended amounts of nutrients in the context of daily food intake can be obtained from the German Nutrition Society, among others. Proteins are essential for maintaining the body's functions. The amino acids represent the chemical building blocks of the proteins contained in the food. The food consumed by the body is broken down into individual amino acids during the metabolic and digestive process and then combined to form the body's own protein. An important function of the amino acids is the further transport and storage of nutrients. The vital hormone insulin, for example, is a protein that is composed of two different amino acid chains. Carbohydrates, such as those found in bread, rice or pasta, consist of starch and sugar.
Starchy carbohydrates in particular contain more fiber, which is important for feeling full. The sugar content of the carbohydrates is used as a nutritional component after a short breakdown process and primarily as an energy supplier. This is to contribute to a balanced blood sugar level. Fats also have a high energy content. They should be consumed sparingly through the diet, with preference given to vegetable fats. The essential unsaturated fatty acids cause the body's own messenger substances to be formed and represent necessary building blocks for the body's cells.
Fat is also essential for extracting the vitamins. The body also needs mineral substances as support, which are important in the organism for the functionality of metabolism, blood formation, hormones and nerves. Calcium, for example, is important for the bones and teeth. The regulation of thyroid hormones is sustainably influenced by iodine. Magnesium is required in many metabolic processes. Muscles and nerves are particularly positively influenced by magnesium. Vitamins are indispensable for the functionality of the immune system and metabolism as well as for the heart and nerves. In addition to the special protective vitamin C, the various vitamins in sufficient doses cause physical and mental balance and performance.
Education, occurrence, properties & optimal values
Milk and milk products such as quark, cheese or yoghurt contain a high protein content. Fish and beef steaks are popular sources of protein for meat dishes. However, proteins are also found in significant proportions in eggs and legumes. Protein is easy to digest, serves as a source of energy and ensures a longer feeling of satiety, which prevents cravings that can hardly be controlled.
Protein helps build cells, hormones and enzymes and strengthens muscles, bones, hair and, above all, the immune system. Protein is also needed for the transmission of nerve impulses. The body needs fats, albeit in moderation. Vegetable fats are more valuable than animal fats, especially the polyunsaturated fatty acids that the body cannot produce itself. With an average body weight, around 60 to 70 grams of fat is sufficient and therefore recommended. About 8 to 10 grams of it should be taken in as unsaturated fatty acids, especially for the necessary formation of blood, messenger substances and cell membranes through daily food. Fat is also needed to break down vitamins from food.
Therefore, for example, vitamins A, D and E are called fat-soluble vitamins. Vitamins are needed for metabolism and to maintain the immune system. Valuable vitamins are mainly found in fruits, vegetables and salads. Because of their sensitivity, food containing vitamins should be prepared gently. If possible, it is preferable to eat it raw. Whole grain bread, brown rice, potatoes and pasta are particularly rich in carbohydrates and with a high starch content. There is a lot of sugar in sweets like chocolate.
Carbohydrates ensure that the brain and muscles are particularly efficient. Minerals and trace elements such as calcium, sodium and magnesium as well as zinc, selenium or iron are also necessary or involved in important body processes such as metabolism, growth or water balance. For example, iron is needed for blood formation or sodium for the fluid balance. Iodine is found in sea fish, selenium in rye bread or eggs, and calcium in dairy products.
Diseases & Disorders
In the case of a prolonged undersupply of nutrients due to an incorrect diet, serious illnesses can occur. An excessive intake of certain nutrients is also a health hazard. Often, a one-sided diet leads to noticeable deficiency symptoms.
This can also occur with extreme loads and performance if the nutrient intake is not increased appropriately. Too little protein in the diet can lead to muscle wasting and decreased performance and resistance over a longer period of time. Wound healing problems and hair loss can also occur. Excess protein can cause indigestion. If the body receives too little fat through diet, there is usually a significant weight loss after a long period of time. In addition, there is a risk of loss of performance and skin diseases.
If the body takes in too much fat over a long period of time, obesity, a deterioration in blood lipid levels, hardening of the arteries and colon cancer can set in. Too few carbohydrates can lead to permanent hypoglycaemia and reduced performance. An excess of carbohydrates can lead to intestinal disorders and obesity. Missing minerals and trace elements can cause considerable health risks and damage. As with all essential nutrients, reducing certain minerals to zero over a long period of time would be life threatening. Insufficient amounts of minerals can have different specific effects.
The insufficient absorption of magnesium can, for example, disrupt the cell metabolism and electrolyte balance. With a magnesium deficiency, heart problems, nervousness and digestive problems are possible. Calcium deficiency often manifests itself in sleep disorders or osteoporosis. There is a risk of deficiency symptoms due to insufficient vitamin intake, especially with one-sided diets such as vegetarians. Problems of insufficient supply can also arise due to incorrect storage and preparation of foods containing vitamins.
The consumption of stimulants can lead to the vitamins not being sufficiently metabolized. Smoking increases the need for vitamin C. The symptoms of a vitamin deficiency can be very non-specific, such as tiredness or poor concentration. A blood test can help determine. Frequently used food supplements are controversial in their effect.
