Types of nutrients

Contents

1 Food groups of the diet according to the kind of components they contribute

Food groups of the diet according to the kind of components they contribute

What are the nutrients and what are they for?

Nutrients are components of foods that are essential for good health. There are different kinds of nutrients and each one has different functions.

Suitable foods for a healthy diet

What types of nutrients are there?

There are the following types of nutrients:

How are the nutrients studied?

The nutrients are components of the food, therefore, to speak dietetically about them we say “foods rich in“.

Where are the nutrients?

The nutrients are found in food. To be well nourished, we must eat healthy foods. Each food must be valued as a whole. For example, a product that contains a lot of sugar is not advisable, although it is enriched in X vitamins or is rich in proteins.

The fact that a food contains a nutrient does not mean that it is rich in that component. There are foods that are richer than others in certain nutrients. For this reason, foods are grouped or classified into food groups.

Classification of foods according to the nutrients they provide

By studying the composition of foods, we can classify them into the following groups:

Nutrients What do they give us?	What are their functions?	Examples of healthy foods that provide these nutrients
Natural food rich in carbohydrates or carbohydrates	Energy function: Energy of easy digestion. Prebiotic function: They feed the intestinal flora. Energy reserve function	Cereals: Rice, corn, oats (oat porridge, …), amaranth, millet, sorghum, etc. Potatoes, sweet potatoes, tiger nuts, tapioca, etc. Chestnuts Pseudocereals: buckwheat, quinoa, amaranth and derivatives Vegetables Fruits and dried fruits
Natural food rich in proteins	Structural function: They are part of the bones, skin and muscles Movement function Defensive function Digestive function Hormone function Nutrient transport function	Vegetables Egg Cheese, yogurt, kefir White meat: chicken, turkey, rabbit. Red meat: veal or beef, pork, horse, etc. White fish: sea bass, monkfish, hake, cod, grouper, sea bream, perch, sole, etc. Blue or fatty fish: sardines, mackerel, tuna, anchovies, herring, etc. Seafood: Mussels, clams, etc.
Natural foods rich in fats	Energy function Protective function	Avocado Virgin olive oil Nuts: nuts, almonds, coquitos, etc. Sunflower seeds Pumpkin seeds
Natural food rich in minerals and vitamins	Energy function Structural function Protective and restorative function (antioxidants) They protect us from diseases	Vegetables: carrots, green beans, asparagus, parsnips, beets, etc. Fruits: apple, pear, orange, medlars, etc. Milk, yogurt, kefir Vegetable drinks with calcium Aromatic herbs and spices
Natural foods rich in fiber	Laxative function They protect us from diseases	Vegetables Dried fruit Nuts and seeds Vegetables, especially green leafy ones: Lettuce, borage, dandelion, peas, … Fruits, especially if they are eaten with skin.
Water	Hydrating function	Fruits and vegetables Water Soda Green tea (according to tolerance to the theine) Coffee (according to tolerance to caffeine) Infusions