Our bodies require a diverse array of nutrients to function, grow, and repair themselves. These nutrients are broadly categorized into two main groups: macronutrients (needed in large amounts) and micronutrients (needed in smaller amounts).

These are the nutrients that provide the body with energy (measured in calories or kilojoules) and the raw materials for growth, repair, and other bodily functions.

Carbohydrates are broken down into glucose, which is the preferred fuel source for all body cells, especially the brain and muscles. They are crucial for sustained energy during physical activity and for brain function.

Types of Carbohydrates: Simple Carbohydrates: These are quickly digested and absorbed, providing a rapid burst of energy. They include sugars found naturally in fruits and milk, as well as added sugars in processed foods, sweets, and sugary drinks. Complex Carbohydrates: These are digested more slowly, providing a sustained release of energy.

Sources: Simple: Fruits, milk, honey, table sugar, candies, sugary sodas. Complex: Whole grains (oatmeal, quinoa, whole-wheat pasta), vegetables (broccoli, spinach), legumes (chickpeas, kidney beans), starchy vegetables (sweet potatoes, peas).

Proteins are essential for building and repairing tissues like muscles, skin, hair, nails, and organs. They are crucial for growth and development, especially during adolescence.

Sources: Complete Proteins: Contain all nine essential amino acids. Found primarily in animal products: meat (chicken, beef, fish), eggs, dairy products (milk, cheese, yogurt). Incomplete Proteins: Lack one or more essential amino acids. Found in plant-based foods: legumes, nuts, seeds, grains.

Fats are a concentrated source of energy, providing more than double the calories per gram compared to carbohydrates or proteins.

Types of Fats: Saturated Fats: Found mainly in animal products (red meat, butter, full-fat dairy) and some tropical oils (coconut oil, palm oil). Unsaturated Fats: Generally considered 'healthy' fats. They can help lower cholesterol levels and reduce the risk of heart disease.

Sources: Saturated: Red meat, poultry skin, butter, cheese, ice cream. Unsaturated: Olive oil, avocado, nuts, seeds, fatty fish (salmon, mackerel), canola oil.

These nutrients are required in smaller quantities but are absolutely essential for various bodily processes, including enzyme function, immune response, and overall health.

Role in the Body: Vitamins are organic compounds that regulate countless biochemical processes. They do not provide energy directly but are vital for converting food into energy, supporting immune function, vision, bone health, and much more.

Types: Fat-Soluble Vitamins (A, D, E, K): Stored in the body's fatty tissues and liver. Can accumulate to toxic levels if consumed in excessive amounts. Water-Soluble Vitamins (B-vitamins, C): Not stored in the body and need to be consumed regularly.

Minerals are inorganic elements that play diverse roles, including building strong bones and teeth, maintaining fluid balance, nerve function, muscle contraction, and acting as cofactors for enzymes.

Types (Examples): Calcium: Bone and teeth strength, muscle function, nerve transmission (dairy products, fortified plant milks, leafy greens). Iron: Oxygen transport in blood (part of hemoglobin), energy metabolism (red meat, beans, spinach). Potassium: Fluid balance, nerve signals, muscle contractions (bananas, potatoes, leafy greens).