A balanced diet rich in appropriate nutrients is generally spoken of as the recommendation for a healthy, efficient body. Over a long period of time, on the other hand, nutrient deficiencies can cause a wide variety of diseases.
What is a nutrient?
Nutrients are the vital or health-promoting ingredients of food that are absorbed by the organism through metabolic processes. Likewise, they include substances that the body produces itself during energy consumption. Essential nutrients are those that are available through food intake, as opposed to the body’s own nutrient production, and are essential to life. To ensure a functioning, healthy body, proteins, fats and carbohydrates as well as vitamins, minerals and trace elements are ingested. In addition, adequate water intake by the body is necessary on a regular basis. Nutrient compounds are also significant for the body’s nutrient intake. Nutrients in the narrower sense, or main nutrients, are substances that supply energy. These include proteins, fats and carbohydrates, which are necessary as building blocks for building and maintaining organs, muscles and tissue. However, vitamins, minerals and trace elements also belong to the vital substances in the context of nutrition. They also include amino acids, which make up proteins, and certain fatty acids. So-called secondary plant substances are not essential to life but are beneficial to health. These are plant-produced substances that, for example, have a cancer-preventing, anti-inflammatory or antibacterial effect when supplied to the body on a permanent basis.
Function, effect and tasks
To maintain health, performance and well-being, nutrient needs can vary. Special situations or phases of life may lead to deviations from the generally recommended level of regular nutrient intake. These may include, for example, competitive sports, illnesses and pregnancies, as well as heavy physical work or growth phases. Information on the generally recommended amounts of nutrients in the daily food intake can be obtained from the German Nutrition Society, among others. Proteins are absolutely essential for the maintenance of bodily functions. Amino acids represent the chemical building blocks of the proteins contained in food. The food ingested by the body is broken down into individual amino acids during the metabolic and digestive process and subsequently assembled into the body’s own protein. An important function of amino acids is the onward transport and storage of nutrients. The vital hormone insulin, for example, is a protein composed of two different amino acid chains. Starch and sugar make up carbohydrates, which are found in bread, rice or pasta, for example. Starchy carbohydrates in particular contain more fiber, which is important for the feeling of satiety. The sugar portion of carbohydrates serves as a nutritional component after a short decomposition process, 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 in the diet, with preference given to vegetable fats. The vital unsaturated fatty acids cause the formation of the body’s own messenger substances and are necessary building blocks for the body’s cells. Fat is also indispensable for extracting vitamins. The body also needs mineral substances as support, which are significant in the organism for the functionality of metabolism, blood formation, hormones and nerves. For example, calcium is important for bones and teeth. Iodine has a lasting effect on the regulation of thyroid hormones. Magnesium is required for many metabolic processes. Muscles and nerves are positively influenced by magnesium in a special way. Vitamins are irreplaceable 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.
Formation, occurrence, properties and optimal values
A high protein content is found mainly in milk and dairy products such as cottage cheese, cheese or yogurt.In meat dishes, fish and beef steaks are popular as rich sources of protein. However, eggs and legumes also contain significant amounts of protein. Protein is easily digestible, serves as a source of energy and ensures a longer feeling of satiety, which helps to avoid cravings that are difficult to control. Protein helps build cells, hormones and enzymes, and strengthens muscles, bones, hair and especially the immune system. Protein is also needed for the transmission of nerve impulses. The body needs fats, albeit in moderation. More valuable than animal fats are vegetable fats, especially polyunsaturated fatty acids, which the body cannot produce itself. For an average body weight, about 60 to 70 grams of fat are sufficient and therefore recommended. Approximately 8 to 10 grams of these should be consumed as unsaturated fatty acids in the daily diet, especially for the necessary formation of blood, messenger substances and cell membranes. Fat is also needed to release vitamins from food. This is why vitamins A, D and E, for example, are referred to as fat-soluble vitamins. Vitamins are needed in metabolism and to maintain the immune system. Valuable vitamins are mainly found in fruits, vegetables and salads. Because of their sensitivity, foods containing vitamins should be prepared gently. If possible, raw consumption is preferable. Foods particularly rich in carbohydrates with a high starch content include wholemeal bread, brown rice, potatoes and pasta. A lot of sugar is contained in sweets such as chocolate. Carbohydrates provide a special performance of brain and muscles. 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. Iron, for example, is needed for blood formation or sodium for fluid balance. Iodine is found, among other things, in sea fish, selenium in rye bread or eggs, and calcium in dairy products.
Diseases and disorders
In the case of a prolonged nutrient deficiency due to an incorrect diet, it can lead to sometimes significant diseases. However, an excessive intake of certain nutrients also poses a health risk. Often, a one-sided diet leads to noticeable deficiency symptoms. This can also occur during extreme stress and performance if the nutrient intake is not increased appropriately. Too little protein in the diet over a longer period of time can lead to muscle atrophy, declining performance and resistance. There may also be problems with wound healing and hair loss. Protein in excess can cause digestive disorders. If the body receives too little fat from the diet, there is usually a marked loss of weight after a longer period of time. In addition, there is also a risk of loss of performance and skin diseases. If the body takes in too much fat over a longer period of time, obesity, deterioration of blood lipid levels, arteriosclerosis and colon cancer may develop. Too few carbohydrates can cause permanent hypoglycemia and reduced performance. Excessive carbohydrates can cause intestinal disorders and obesity. Lack of minerals and trace elements can cause significant health hazards and damage. As with all essential nutrients, a reduction of certain minerals to zero over an extended period of time would be life threatening. Insufficient amounts of minerals can have different specific effects. For example, insufficient intake of magnesium can disrupt cellular metabolism and electrolyte balance. Heart complaints, nervousness and digestive problems are possible with a magnesium deficiency. Calcium deficiency often makes itself felt through sleep disorders or osteoporosis. There is a risk of deficiency symptoms due to insufficient vitamin intake, especially in the case of one-sided diets such as vegetarianism. Problems of undersupply can also arise from incorrect storage and preparation of foods containing vitamins. The consumption of stimulants can lead to insufficient metabolism of vitamins. Smoking causes an increased need for vitamin C. The symptoms of vitamin deficiency can be very non-specific, such as fatigue or lack of concentration. A blood test can help to determine the exact level.Commonly used dietary supplements are controversial in their effects.
