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You are here: Home / Health and Healing / Nutrition and Recipes / Nutrition at a Glance: Types, Functions, Sources and Daily Requirement

Nutrition at a Glance: Types, Functions, Sources and Daily Requirement

Last updated on September 6, 2018 By Jing J. Leave a Comment

As I’m learning nutrition and metabolism in my Anatomy and Physiology class, I realize that I have many misconceptions about nutrition. It’s quite easy to decide what to eat and what not to eat based on personal taste preference or popular opinions and trends. It’s another to know the science behind it.

What I realize is that all of the nutrients are essential for our physical and mental functions. Since our body doesn’t produce many nutrients directly, we need to obtain them from the foods we eat or from dietary supplements if necessary.

I think it’s helpful to have a basic idea about the various types of nutrients, what they do, where we can get them, and how much is required on a daily basis. With this knowledge, we can be smarter about our nutritional choice.

 

FunctionsDaily RequirementSources
CarbohydratesPower cellular processes; supply our daily energy requirement

 

200-300 grams

(To avoid breaking down of proteins in body tissue)

Simple Carbohydrates: honey, fruits/vegetables, diary products, cane/beet sugar, molasses (by-product of processing sugar cane and beet into sugar)

Complex Carbohydrates: starch from grains and vegetables; glycogen from meats and liver

 

Lipids (fats, oils, and fat-like substance such as phospholipids and cholesterol)

 

 

 

Supply energy for cellular process; building blocks for cell membranes, steroid hormonesMust be sufficient to supply and carry fat-soluble vitamins A, D, E, K

Not to exceed 30% of total daily calories  (American Heart Association)

 

Saturated Fats: meats, eggs, milk, butter, palm and coconut oil

Unsaturated Fats: seeds, nuts, olive oil

Cholesterol: abundant in liver and egg yolk, in trace amount in whole milk, butter, cheese, and meats

 

Proteins

 

Regulate metabolism (enzymes); build and repair tissues; transport drugs, vitamins and minerals; provide energy

 

0.8 gram/kg of body weight or 10% of dietMeats, fish, poultry, cheese, milk, eggs, cereals and legumes including beans and peas
Fiber

 

Absorbs and holds water; regulates bowl function

 

Under 50: 38 grams for men and 25 grams for women; Over 50: 30 grams for men and 21 grams for women

 

Whole-grains, nuts, vegetables
Fat-soluble Vitamins

 

Vitamin A

 

 

An antioxidant necessary for vision; normal development of bones and teeth; and maintenance of epithelial cells

 

4,000-5,000 IULiver, fish, whole milk, butter, eggs, leafy green vegetables, yellow and orange vegetables
Vitamin D

 

Promotes absorption of calcium and prosphorus; promotes development of teeth and bones

 

400 IUExposure to sunlight, milk, egg yolk, fish liver oils, fortified foods (e.g., fortified cereal)
Vitamin E

 

 

An antioxidant; prevents oxidation of vitamin A and polyunsaturated fatty acids; may help maintain stability of cell membranes

 

30 IUOils from cereal seeds, salad oils, margarine, shortenings, fruits, nuts, and vegetables
Vitamin K

 

 

Required for blood clotting55-70 ugLeafy green vegetables, egg yolk, pork liver, soy oil, tomatoes, cauliflower

 

Water-soluble Vitamins

 

Thiamine (Vitamin B1)

 

 

Required for oxidation of carbohydrates1.5 mgLean meats, liver, eggs, whole-grain cereals, leafy green vegetables, legumes
Riboflavin (Vitamin B2)Required for oxidation of glucose and fatty acids, and for cellular growth

 

1.7 mgMeats, diary products, leafy green vegetables, whole-grain cereals
Niacin (Nicotinic Acid, Vitamin B3)Required for oxidation of glucose and synthesis of proteins, fats and nucleic acids

 

20 mgLiver, lean meats, peanuts, legumes
Pantothenic Acid (Vitamin B5)

 

Required for oxidation of carbohydrates and fats10 mgMeats, whole-grain cereals, legumes, milk, fruits and vegetables

 

 

Vitamin B6Required for synthesis of proteins and various amino acids, for conversion of tryptophan to niacin, for production of antibodies, and for nucleic acid synthesis2 mg

 

 

 

 

 

 

Liver, meats, bananas, avocados, beans, peanuts, whole-grain cereals, and egg yolk

 

 

 

Cyanoco-balamin (Vitamin B12)Required for synthesis of nucleic acids and metabolism of carbohydrates; plays roles in myelin synthesis; required for normal red blood cell production

 

3-6 ugLiver, meats, milk, cheese, eggs
Folacin (Folic Acid)

 

Required for metabolism of certain amino acids and for DNA synthesis; promotes production of normal red blood cells

 

0.4 mgLiver, leaf green vegetables, whole-grain cereals, legumes
BiotinRequired for metabolism of amino acids and fatty acids, and for nucleic acid synthesis

 

0.3 mgLiver, egg yolk, nuts, legumes, mushrooms
Ascorbic Acid (Vitamin C)Required for collagen production, conversion of folacin to folinic acid and metabolism of certain amino acids; promotes absorption of iron and synthesis of hormones from cholesterol

 

60 mgCitrus fruits, tomatoes, potatoes, leafy green vegetables
Major Minerals
Calcium (Ca)Structure of bones and teeth; essential for neurotransmitter release, muscle fiber contraction, and blood coagulation; increases permeability of cell membranes; activates certain enzymes

 

800 mgMilk, diary products, leafy green vegetables
Phosphorus (P)

 

Structure of bones and teeth; in nearly all metabolic reactions; in nucleic acids, many proteins, some enzymes, and some vitamins; in cell membrane, ATP, and phosphates of body fluids

 

800 mgMeats, cheese, nuts, whole-grain cereals, milk, legumes
Potassium (K)

 

Help maintain intracellular osmotic pressure and regulate pH; required for nerve impulse conduction

 

2,500 mgAvocados, dried apricots, meats, nuts, potatoes, bananas
Sulfur (S)

 

Essential part of certain amino acids, thiamine, insulin, biotin, and mucopolysacharides

 

No RDA *

established

Meats, milk, eggs, legumes
Sodium (Na)

 

Help maintain osmotic pressure of extracellular fluids; regulates water movement; plays a role in nerve impulse conduction; regulates pH and transport of substances across cell membranes

 

2,500 mgTable salt, cured ham, sauerkraut, cheese
Chlorine (Cl)

 

Help maintain osmotic pressure of extracellular fluids, regulates pH; maintains electrolyte balance; forms hydrochloric acid; aids transport of carbon dioxide by red blood cells

 

No RDA * establishedTable salt, cured ham, sauerkraut, cheese
Magnesium (Mg)Required in metabolic reactions in mitochondria that produces ATP; plays a role in the breakdown of ATP to ADP

 

300-350 mgMilk, diary products, legumes, nuts, leafy green vegetables
Trace Minerals
Iron (Fe)

 

Part of hemoglobin molecules; catalyzes formation of vitamin A; incorporated into a number of enzymes

 

10-18 mgLiver, lean meats, dried apricots, raisons, enriched whole-grain cereals, legumes, molasses
Manganese (Mn)

 

Activates enzymes required for fatty acids and cholesterol synthesis; formation of urea, and normal functioning of the nervous system

 

2.5-5 mgNuts, legumes, whole-grain cereals, leafy green vegetables, fruits
Copper (Cu)

 

Essential for hemoglobin synthesis; bone development, melanin production, and myelin formation

 

2-3 mgLiver, oysters, crabmeat, nuts, whole-grain cereals, legumes
Iodine (I)Essential component for synthesis of thyroid hormones

 

0.15 mgFood content varies with soil content in different geographic regions; iodized table salt
Cobalt (Co)Component of cyanocobalamin; required for synthesis of several enzymes

 

No RDA * establishedLiver, lean meats, milk
Zinc (Zn)Component of enzymes involved in digestion, respiration, bone metabolism, liver metabolism; necessary for normal wound healing and maintaining the integrity of the skin

 

15 mgMeats, cereals, legumes, nuts, vegetables

 

Fluorine (F)Component of tooth structure

 

1.5-4 mgFluoridated water
Selenium (Se)Components of certain enzymes

 

0.05-2 mgLean meats, fish, cereals
Chromium (Cr)Essential for use of carbohydrates

 

0.05-2 mgLiver, lean meats, wine

* RDA = recommended daily allowance

* IU = international unit

Source: Hole’s Human Anatomy & Physiology, Twelfth Edition, by Shier.Butler.Lewis

So what do you think? Does your typical diet contain all of the essential nutrients you need?

For me, I realize that many of the foods that I have not been eating very much – for no good reasons other than personal preference or vague ideas I get from popular media – such as liver, egg yolk and milk are actually excellent sources of many essential nutrients, especially the organic versions which are free of hormones and antibiotics.

Our diet is so important for our health and wellbeing. I’m going to broaden my food choices to ensure that they’re well balanced and contain all of the essential nutrients if possible. I hope you’ll too!

Image source

       

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Hi, this is Jing. I created Cycle Harmony to share what I've learned to live in harmony with my body - and my life. Join us and share yours @facebook.com/cycleharmony!

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