What Are the 7 Types of Nutrition?

Nutrition is the psychological process of obtaining energy from dietary sources for metabolic and development purposes. Nutrient classes can be divided into macronutrients (nutrients required in large quantities) and micronutrients (nutrients required in small quantities).

Macronutrients:

• Water
• Carbohydrates
• Fiber
• Fats
• Protein

Micronutrients:

• Vitamins
• Minerals

Collectively, both macro and micronutrients are required for all biological needs.

Water is crucial for survival, especially because it accounts for 60% of the human body. Since your body uses water constantly, you must keep replenishing your body with fluids. A few days without water can result in sickness.

Water does not contain any calories and will not provide you with energy but is essential for the process of energy production. Every cell in the body is reliant on water for various necessary bodily activities, such as:

• Waste disposal
• Temperature regulation
• Lubrication of joints, tissues, and organs
• Transportation of nutrients

Drink at least 8 cups of water daily and consume water-rich meals, particularly vegetables and fruits, to keep hydrated. Avoid soda and coffee because they are dehydrating.

Carbohydrates are your body’s primary source of energy. They are usually found in food as sugars, fibers, and starches, which are processed by the digestive system into glucose which is used to fuel the body. 

Carbohydrates are classified into two types.

• Simple carbs
  • Includes naturally sweet foods, such as fruits, vegetables, and milk as well as foods that have sugar added to them throughout the manufacturing and refining process
  • More easily converted to glucose, which is utilized for energy
  • A portion of the wasted sugar (which is not required for energy) is stored in the liver and muscles, whereas the remainder is turned into fat
• Complex or starchy carbs
  • Complex or starchy carbohydrates take longer to digest, providing less energy and keeping you satisfied for a longer period of time
  • Whole grains, legumes, vegetables, and fruits are examples of healthy carbohydrates.

The more processed and refined carbohydrate is, the faster it is broken down by the digestive system, providing a large amount of additional energy that fades quickly and leaves you with higher blood sugar levels and fat. Avoid readily digestible simple carbohydrates, such as refined bread, pasta, and sugary foods because they rapidly convert to energy and the unused energy to fat.

Plants that contain fiber include fruits, vegetables, and grains. Fiber is divided into two types; both of which are required for good health:

• Soluble fiber
  • Enhances digestion, allowing the stomach to empty more slowly
  • Nutrients are absorbed gradually, allowing for a consistent flow of energy
  • Helps reduce dangerous low-density lipoprotein cholesterol
• Insoluble fiber
  • Does not dissolve in water and remains mainly intact through the digestive system.
  • Helps the digestive system run smoothly
  • Prevents intestinal disorders

You should consume about 18 grams of fiber a day. To include more fiber in your diet, choose whole grain foods over refined grains, eat at least 2 servings of fruit a day, and opt to incorporate peas, lentils, and beans into your meals.

Fats are necessary to sustain a healthy body. Also called lipids or fatty acids, fats exist in a three-molecule structure called triglyceride and can be classified as healthy or unhealthy based on their advantages or risks to the body.

Healthy fats help lower blood pressure, combat heart disease, and help the body absorb micronutrients, such as vitamins and minerals. Certain types of fat can be produced by the body, whereas others must be obtained through diet or supplements. External fats are referred to as essential fats, and they are further classified into three types.

• Unsaturated fatty acids: Plant foods such as nuts, seeds, and plant oils (olive and almond oil)
• Saturated fatty acids: Meat and dairy products
• Trans fatty acids: Processed foods and deep-fried foods

In terms of daily intake, the recommended limit for fat is 44 to 77 grams per day for a 2000-calorie diet. To avoid health risks such as heart disease, saturated fat consumption should be limited to less than 10% of total daily calories.

Protein is the most abundant component of the human body, every living cell in the body contains protein. Protein is made up of 20 amino acids, nine of which are not produced in the body and are therefore referred to as essential amino acids. These essential amino acids must be obtained from food.

Protein can be found in meat, dairy products, nuts, and some grains and legumes. Meat and other animal products include whole proteins; they provide all the amino acids that the body cannot produce. Plant proteins are insufficient. To receive all the amino acids your body requires, you must combine different plant proteins.

It is important to consume protein daily because your body does not store it like it does fats or carbs.

Vitamins are complex chemical molecules that support nearly every function in the body, including the immune system, brain, and neurological system. Many of them help convert food into energy using glucose, fat, and protein in the body. They help regulate body growth and development, produce red blood cells, and protect you against dangerous free radicals.

Only trace amounts of vitamins and minerals are required for the body to function normally and avoid sickness. To acquire more vitamins in your diet, consume as many fresh and unprocessed foods as possible. Other tips include the following:

• Choose locally grown fruits and vegetables.
• Cook your vegetables as lightly as possible.
• Avoid slow cookers and time-consuming cooking methods.
• Microwaving, steaming, or pressure-cooking vegetables are the best ways to preserve their vitamin content.

Minerals are inorganic substances that retain their chemical structure and are more stable. However, other factors, such as soil depletion, can reduce the mineral content in food.

Minerals help with a variety of body functions, such as bone formation and maintenance, muscular function, immunity, and energy production. Mineral deficiencies can cause a variety of health issues, including fragile bones, fatigue, and a weakened immune system.

Minerals are classified into two types.

• Major minerals: The body needs and stores a lot of calcium, magnesium, and other minerals.
• Trace minerals: These are present in small quantities and include chromium, selenium, and zinc.

For example, magnesium is involved in over 300 enzyme systems, including:

• Protein synthesis
• Muscle and neuron function
• Blood glucose management
• Blood pressure regulation

Many people are at risk of magnesium deficiency due to chronic conditions, medications, and inadequate intake of certain foods.