Nutrients for Health and Weight Loss

Nutrients and their role in health and weight loss

Macronutrients

1. Carbohydrate
2. Protein
3. Fats

Micronutrients

Although vitamins and minerals are all considered micronutrients, they differ in basic ways. Vitamins are organic and can be broken down by heat, air, or acid. Minerals are inorganic and hold on to their chemical structure.

Vitamins

1. Release energy. Several B vitamins are key components of certain coenzymes (molecules that aid enzymes) that help release energy from food.
2. Produce energy. Several B vitamins like Thiamin, riboflavin, niacin, pantothenic acid, and biotin engage in energy production.
3. Build proteins and cells. Vitamins B6, B12, and folic acid metabolize amino acids (the building blocks of proteins) and help cells multiply.
4. Make collagen. One of many roles played by vitamin C is to help make collagen, which knits together wounds, supports blood vessel walls, and forms a base for teeth and bones
5. Antioxidants (acts against free radicals) Vitamin C & E

1. Water-soluble vitamins:

Water-soluble vitamins travel freely through the body, and excess amounts usually are excreted by the kidneys. The body needs water-soluble vitamins in frequent, small doses. These vitamins are not as likely as fat-soluble vitamins to reach toxic levels. But niacin, vitamin B6, folate, choline, and vitamin C have upper consumption limits. Vitamin B6 at high levels over a long period of time has been shown to cause irreversible nerve damage. All B vitamins are water-soluble, meaning that the body does not store them.

 All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which the body uses to produce energy. These B vitamins, often referred to as B-complex vitamins, also help the body metabolize fats and protein. B-complex vitamins are needed for a healthy liver, skin, hair, and eyes. They also help the nervous system function properly and are needed for good brain function. A balanced diet usually provides enough of these vitamins. People older than 50 and some vegetarians may need to use supplements to get enough B12.

Water-soluble vitamins

Nutrient	Function	Sources
Vitamin B1 (Thiamine)	Part of an enzyme needed for energy metabolism from carbs; important to nerve function strengthen the immune system helps withstand stress	Found in all nutritious foods in moderate amounts:  pork,  whole grain foods  legumes,  nuts and seeds watermelon
Vitamin B2 (Riboflavin)	Part of an enzyme needed for energy metabolism; breakdown of carbs, protein, fats, steroids, and medications Cell growth important for normal vision and skin health	Milk and milk products;  eggs leafy green vegetables;  whole grain foods
Vitamin B3 (Niacin)	Part of an enzyme needed for energy metabolism; antioxidant important for the brain, nervous system, digestive system, skin health, hair, blood cells repair DNA	Meat,  poultry,  fish,  whole grain foods, mushrooms Potatoes vegetables (especially asparagus and leafy green vegetables)
Vitamin B5 Pantothenic acid 5 mg daily	Part of an enzyme needed for energy metabolism Helps to break down fats (helps reduce cholesterol & triglycerides) make neurotransmitters, hemoglobin, and steroid hormone	Widespread in all foods Organ (liver, kidney) Beef & Chicken Eggs  Dairy milk, Yogurt  Mushrooms  Nuts, seeds  Whole grains Avocado  Broccoli Potatoes
Vitamin B6 (Pyridoxine)	Part of an enzyme needed for protein metabolism; boast immune system helps make Hemoglobin needed for Red Blood Cells Maintain brain function make neurotransmitter that plays key roles in sleep, appetite, and mood DNA	The more protein you eat the more pyridoxine your body requires. Meat,  fish,  poultry,  Potatoes vegetables,  noncitrus fruits such as bananas and watermelons
Vitamin B7 (Biotin)	Part of an enzyme needed for energy metabolism	Widespread in foods; also produced in small amounts in the intestinal tract by bacteria
Vitamin B9 (Folic acid)	Part of an enzyme is needed for making DNA and new cells, especially red blood cells. works with B12 Aids in lowering homocysteine levels and may lower the risk of heart disease	Leafy green vegetables legumes,  seeds,  orange juice,  liver
Vitamin B12 (Cobalamin)	Part of an enzyme is needed for making new cells, red blood cells and DNA metabolism breaking down some fatty acids and amino acids.  Brain health and development Protects nerve cells and encourages their normal growth  Aids in lowering homocysteine levels and may lower the risk of heart disease Boosts energy levels	Meat,  eggs & poultry  fish & seafood  milk and milk products;  Not found in plant foods Some have trouble absorbing this vitamin from food. Those on a vegan or vegetarian diet often don't get enough B12 as it's mostly found in animal products.
Vitamin C (Ascorbic acid)	immune-boosting antioxidant; fighting infection, reducing inflammation, and neutralizing free radicals. part of an enzyme needed for protein metabolism;  wound healing by supplying iron (a key cofactor in collagen synthesis) helps the construction of new blood vessel	Found only in fruits and vegetables citrus fruits lemons, oranges,  strawberries cruciferous vegetables cantaloupe peppers  tomatoes potatoes  lettuce  papayas  mangoes  kiwifruit

2. Fat-soluble vitamins: Fat-soluble vitamins are stored in the body's cells and are not excreted as easily as water-soluble vitamins. They do not need to be consumed as often as water-soluble vitamins, although adequate amounts are needed. If you take too much of a fat-soluble vitamin, it could become toxic. 

A balanced diet usually provides enough fat-soluble vitamins. You may find it more difficult to get enough vitamin D from food alone and may consider taking a vitamin D supplement or a multivitamin with vitamin D in it.

Fat-soluble vitamins

Nutrient	Function	Sources
Vitamin A	eye health and vision  supports the body’s natural inflammatory response and immune function, reducing infection risk and helping wounds to heal faster helps form and maintain healthy skin, mucous membranes, bone, tooth growth, and soft tissue encourage the production of white blood cells and regulate cell growth	eggs,  liver milk tomatoes mango Leafy green vegetables;  yellow and orange fruits and vegetables (apricots, cantaloupe, carrots, winter squash, sweet potatoes, pumpkin)
Vitamin D	essential for the metabolism of calcium and phosphorus (nutrients important for building and maintaining strong bones) promote immune function, enhance glycemic controls, and mitigate inflammation.	15 minutes of sunshine 3 times a week is enough to produce the body's requirement of vitamin D for most people at most latitudes Egg yolks, liver, fatty fish, fortified milk, fortified margarine. The skin can make vitamin D when exposed to sunlight.
Vitamin E	Antioxidant; protects cell walls, protects Vitamins A and C; regulates inflammation and encourages fast wound healing. helps immune function, uses vitamin K	Polyunsaturated plant oils (soybean, corn, cottonseed, safflower); leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and seeds
Vitamin K	Needed for proper blood clotting.  supports vitamin D and calcium to strengthen bones. regulation of the inflammatory phase of healing wounds	Leafy green vegetables such as kale, collard greens, and spinach; green vegetables such as broccoli, Brussels sprouts, and asparagus; are also produced in the intestinal tract by bacteria

Vitamins and components that the body can produce on its own but can also get from outside

Carnitine L-carnitine is a conditionally essential nutrient, meaning that the body can generally make enough of it, but, in some cases, a person may have to get the compound from food or oral supplements if they cannot make enough. It helps the body break down fatty acids and turn them into energy to power the cells

Micronutrients

Major minerals:

1. Calcium
2. Chloride
3. Magnesium
4. Phosphorous
5. Potassium
6. Sodium
7. Sulfur
8. Manganese

Trace minerals:

1. Chromium 
2. Copper 
3. Fluoride 
4. Iodine 
5. Iron 
6. Manganese 
7. Molybdenum 
8. Selenium 
9. Zinc