Necessary nutrients for vital activities can be grouped into six main group as below;
- Carbonhydrates,
- Fats,
- Proteins,
- Vitamins,
- Minerals,
- Water.
Nutrients perform different and similar tasks in vital activities. They are directly or indirectly related to each other in terms of duty. Nutrients help each other to be used, complement in some tasks, and work like a regular institution with division of labor.
In order for this structure to work in a regular and balanced way, all nutrients must be taken into the body in an amount to meet the need and continuously.
- Carbonhydrates
Carbohydrates are the main source of energy used for metabolic processes and for the production of cellular substances. Carbohydrates are the primary source of energy and basic structural components in all living things. Approximately 55-60% of daily energy should be provided by carbohydrates. Long-term food storage molecules function as protective membranes, support and skeletal material for organisms and cells.
1.1 The Food it Contains
Carbohydrate is found in foods in 3 different forms; sugar, starch and fiber.
Sugar: naturally occurring in chocolate, sweets, white bread, honeys, syrups (maple), nectars, dairy foods, fruits and vegetables.
Starch: Bread, rice, potatoes, beans, breakfast cereals, whole wheat pasta and cereals with high starch content provide slow-release constant energy throughout the day.
Fiber: Compounds found in the cell walls of plant foods that we cannot digest. Protects the digestive system, provides saturation; It gives energy, contains B vitamins, vitamin E, various minerals. Good sources of fiber include shelled vegetables, nuts and seeds, whole wheat bread-pasta, whole grains, brown rice and legumes (beans, lentils). Soluble fibers such as bananas, apples, carrots, potatoes, oats and barley help keep blood sugar and cholesterol under control.
1.2 Duties
Power supply:
Carbohydrates are converted into glucose (sugar) to provide energy to the body. Some of it is converted into fat for longer storage of energy. High-fiber starchy carbohydrates release sugar into the blood slowly, creating the body’s main source of energy in a healthy and balanced diet.
Protects from diseases:
Fruits, vegetables, legumes, whole grain starchy foods and potatoes eaten with their skins are good sources of fiber. Foods rich in fiber protect intestinal health and reduce the risk of constipation. Some types of fiber lower cholesterol levels; It has been observed that it can reduce the risk of cardiovascular disease, type 2 diabetes and bowel cancer.
Balances the calorie:
Carbohydrate contains fewer calories than fat; 1 gram of carbohydrates contains the same amount of energy as protein, about 4 calories, while 1 gram of fat is about 9 calories. Fibrous foods help maintain a healthy weight as they provide satiety. You can reduce the number of calories in your diet by replacing fatty, sugary foods and drinks with high-fiber starchy foods.
2. Fats
Fats are organic compounds made up of fatty acids and glycerol. 1 gram of fat provides an average of 9 calories of energy. It is important because the excess energy in the body is stored as adipose tissue (adipose tissue).
Approximately 25-30% of daily energy should be provided from fats. On average, 30% of this slice is saturated fatty acids (from solid fats), 10% is monounsaturated fatty acids (olive oil, hazelnut oil, etc.) and the remaining 10% is polyunsaturated fatty acids (sunflower, sunflower, etc.). corn germ etc.) should be met with.
Fatty acids are very diverse. Fatty acids are named according to the number of carbon atoms in the molecule and the number of double bonds between carbons.
Those without double bonds are called saturated fatty acids, and those with double bonds are called unsaturated fatty acids.
2.1 The Food it Contains
Fats are divided into two categories, vegetable and animal.
• Vegetable fat sources: The oil obtained from plants is referred to as vegetable fat or by the name of the plant from which it is obtained. E.g; such as olive oil, sunflower oil, corn oil.
Vegetable fats are unsaturated fats. Foods such as walnuts, hazelnuts, peanuts are also rich in fat and contain unsaturated fat. Vegetable fats consist of mono and polyunsaturated fatty acids. Olive oil and hazelnut oil contain monounsaturated fatty acids, while other vegetable oils (sunflower, corn oil, soybean) contain polyunsaturated fatty acids.
• Animal fat sources: In addition to visible fats such as butter, tallow, tail fat, there are also fat (invisible fat) in foods of animal origin such as all kinds of meat, chicken, fish, milk, eggs.
Fats in foods of animal origin are usually saturated fats. But the majority of the fat found in fish is unsaturated fat.
2.2. Duties
• It gives energy and heat. The amount of energy given by burning a gram of fat in the body is 9 calories.
• It is necessary for the absorption of fat-soluble vitamins (A, D, E and K) in the body.
• Since it stays in the stomach for a long time, it gives a feeling of satiety compared to other nutrients.
• It is stated that olive oil has a protective effect against the digestive system, some types of cancer and cell wear.
• Excess energy of the body is stored as fat to be used when needed.
• It creates the structure of the cell.
• Especially essential fatty acids are necessary for brain, eye, skin health and development of fetus and baby.
• It protects the body temperature against the heat change of the environment.
• The oils around the organs protect the organs against external influences. (For example, the kidneys are covered with a thick layer of fat, and they are especially protected against cold.)
3. Proteins
Protein is an organic substance with a complex structure found in all living organisms. Proteins are one of the essential nutrients for growth and development and are the building blocks of the cell, which is the smallest part of the body. The smallest part of proteins are amino acids. It is found in many tissues and structures of the human body, especially in muscle, bone, skin and hair. It is also in the structure of enzymes that enable many chemical reactions to take place. Proteins are like tiny machines inside the cell.
Depending on the source and type of protein, its use in the body is different. The degree of utilization of the protein by the body is expressed as the “quality of proteins”. Protein quality depends on the type and amount of amino acids in the protein composition; state of digestion and absorption; ultimately depends on its translation into body proteins.
When breast milk and eggs are taken into the body, 100% is used, so it is an example protein. Since 91-100% of other animal foods such as milk and meat are digested, they are called good quality proteins.
10-15% of daily energy needs are met from proteins.
3.1 The Food it Contains
Since proteins form the basic structure of the cell, they are found in plant and animal foods.
Animal protein sources:
Eggs, beef, chicken, mutton, fish, liver, kidney, cow’s milk, cheese, cottage cheese are rich sources of good quality protein.
For example (at 100 gr);
Lean beef : 36 gr.
Cheese: 32 gr.
Tuna: 26 gr.
Salmon: 26 gr.
Chicken: 18.3 gr.
Yogurt: 6 gr.
Milk: 6 gr.
Egg: 13 g
Vegetable protein sources:
Potatoes, rice, corn, soybeans, chickpeas, lentils, beans, sesame, peanuts, walnuts, hazelnuts and wheat products are rich sources of protein because they are difficult to digest. Apart from these, green vegetables such as spinach, green beans, cabbage, leeks, lettuce and fresh fruits are not rich in protein.
For example (at 100 gr);
Quinoa: 14 gr.
Beans: 8 gr.
Peas – 5.4 grams per 100gr
Spinach (cooked): 3 gr.
Corn: 3.3 gr.
Broccoli: 2.8 g
Brussels sprouts: 2.6 gr.
Asparagus: 2.4 gr.
Soybeans: 17 gr.
Nuts / Seeds: 33gr.
3.2 Duties
• Proteins are the basic substance of all living cells. Therefore, it is responsible for the construction and survival of tissues and the repair of worn-out cells.
• It is a nutrient that gives energy. As a result of burning 1 gram of protein, it gives 4 calories of energy.
• It is found in the structure of enzymes that play a role in the realization of chemical events in the body.
• The structure of some hormones is protein (such as hypothalamus, pituitary and pancreatic hormones).
• It is used in the production of antibodies, which are the body’s defense against diseases.
• It is found in the structure of hemoglobin, which is the oxygen carrier of the blood.
• It is necessary to maintain the acid-base balance in the body.
• It prevents edema (water accumulation) in the body by balancing the intracellular and extracellular fluids.
• Protein-based foods keep you full and provide less calories.
• It helps to preserve muscle mass and strengthen the muscles. It can reduce muscle loss that can occur while losing weight.
• Protects bones. It reduces the risk of osteoporosis and bone fracture.
• It lowers high blood pressure and bad cholesterol.
4. Vitamins
Vitamins are organic substances that must be taken with food for a healthy life, growth, development and regular functioning of the body and are responsible for metabolism.
Growing and living a healthy life depend on the regular functioning of cells and organs and their fulfillment of their duties. The role of vitamins is very important for the metabolism to work at a pace suitable for life and on a regular basis.
Vitamins are in cooperation with other nutrients in terms of their function. Along with other nutrients, it plays an important role in cell functioning, skeletal, digestive, nervous systems, and mucosal and skin health. vitamins,
Fat Soluble
A, D, E, K and
Water Soluble
It is divided into two groups as B and C groups.
Fat Soluble Vitamins
Vitamin A
Vitamin A; It is a necessary vitamin for vision, growth, reproduction, embryo development, blood formation, immune system and tissue cell differentiation.
Vitamin A is mostly found in liver, fish oil, milk, butter, eggs, yellow orange (carrot, winter squash, etc.), dark green leafy vegetables and yellow and orange fruits (apricot, peach, etc.).
Vitamin D
Vitamin D found in fish oil, fish, liver, egg yolk, butter and sunlight. Rickets is seen in vitamin D deficiency. In rickets, defects and curvature of bones and teeth are seen. Teeth come out late. The skull bones become soft and curved. There is swelling in the joints.
Pregnant and lactating people and people who cannot directly benefit from the sun should take vitamin D or benefit from the sun’s rays regularly.
Vitamin E
Since it is found in sufficient amounts in daily foods, symptoms of deficiency are not frequently encountered in humans.
Vitamin E is mostly found in vegetable oils, cereal grains, oil seeds, soy, green leafy vegetables and legumes.
Vitamin K
Since vitamin K, which is defined as a blood coagulation factor, is found in sufficient amounts in our daily foods and is made by bacteria in the large intestine, a disease caused by its deficiency has not been defined.
Vitamin K is mostly found in spinach and similar green leafy vegetables, liver, legumes and fish.
Water-Soluble Vitamins
Vitamin B1 (thiamine)
Its most important role is in energy metabolism. Vitamin B1 has an important function in converting the nutrients taken into the body with different foods to energy in the body, and in the production of energy from carbohydrates, which are among the most important energy sources.
Vitamin B1 is mostly found in liver and other organ meats, meat, milk, legumes, cereals (wheat, corn, rice), walnuts, hazelnuts and eggs.
Vitamin B2 (riboflavin)
Foods containing riboflavin should not be kept in the light because it is sensitive to light, and the cooking water of vegetables and the juice of yogurt should not be poured, since it is a water-soluble vitamin.
Vitamin B2 is most commonly found in liver, meat, milk and dairy products, eggs, cheese, fish, green leafy vegetables and grains.
Vitamin B3 (niacin)
It is involved in carbohydrate, protein and fat metabolism. Niacin is most commonly found in meat, fish, poultry, liver, yeast, grains, legumes, and green leafy vegetables. Vitamin B5 (pantothenic acid) It is one of the B group vitamins necessary for carbohydrate, protein and fat metabolism. It is effective in the functioning of the nervous system, some hormones and the synthesis of fats. Adequate pantothenic acid intake is provided by consuming all animal and plant foods.
Vitamin B5 (pantothenic acid)
It is one of the B group vitamins necessary for carbohydrate, protein and fat metabolism. It is effective in the functioning of the nervous system, some hormones and the synthesis of fats.
Adequate pantothenic acid intake is provided by consuming all animal and plant foods.
Vitamin B6 (pyridoxine)
It helps in protein, fat and carbohydrate metabolism. Vitamin B6 is also essential for the immune system.
Vitamin B6 is mostly found in meat, liver, kidney, cereals and legumes.
Vitamin B7 (biotin)
Biotin is synthesized in our body by small intestine bacteria. It takes part in carbohydrate metabolism and contributes to energy production.
All foods have enough. The most common foods are liver, egg yolk, soy flour, meats and yeast.
Vitamin B9 (folic acid)
Folic acid is necessary for the production of amino acids and blood cells. Folic acid has no storage in the body and is synthesized by microorganisms in the intestine. Vitamin C is needed to function in the body.
Folic acid is most commonly found in liver, other organ meats, leafy greens, yeast, legumes, and grains.
Vitamin B12 (cyanocobalamin)
Vitamin B12 is involved in the immune system, protein metabolism, nervous system and the production of blood cells in the bone marrow. Vitamin B12 is mostly found in meat, milk, cheese, eggs and fish. Vitamin B12 is not found in plant foods.
Vitamin C (ascorbic acid)
C vitamin; It oxidizes easily with contact with air, dissolves in water, has a sour taste, darkens in contact with light, and is a heat-labile vitamin.
Vitamin C is mostly found in citrus fruits such as lemons, oranges, tangerines, strawberries, blackberries, rose hips, tomatoes, cabbage, potatoes and green leafy vegetables such as spinach, lettuce, green pepper vine leaves. Consuming these foods fresh and not keeping them waiting is important in terms of preventing losses.
5. Mineral
About 4 to 5% of the human body is made up of minerals.
• Some are the building blocks of hard tissues such as bones and teeth.
• Most of the minerals are necessary for cell functioning.
• Calcium, phosphorus, sodium, potassium, chlorine, magnesium, manganese, sulphur, iron, copper, iodine, zinc, fluorine, cobalt, chromium, selenium, molybdenum, silicon are among the minerals known to be essential for the healthy growth and survival of the body.
6. Water
Water is an important substance that constitutes the largest part of the structures of all living things.
60% of the adult body consists of water.
• Digestion of nutrients,
• Transport to tissues,
• Removal of harmful substances from the body,
• It is necessary for the regulation of body temperature.
• The healthy life and functioning of the kidneys depend on adequate water intake.
