What Are Nutrients?

 

Nutrients are divided into two main categories:

• Macronutrients – Required in large amounts for energy and body function. These include carbohydrates, proteins, and fats.
• Micronutrients – Needed in smaller amounts but are equally crucial, including vitamins and minerals.

Macronutrients and Their Role in Your Diet

Carbohydrates: The Body’s Primary Energy Source

Found in foods like grains, fruits, vegetables, and legumes, carbohydrates provide glucose, which the body uses for energy.

Examples of Cooking:

Whole grains like quinoa, brown rice, or oats for a hearty base.

Sweet potatoes or squash roasted with olive oil and spices.

Proteins: Building and Repairing Tissues

Proteins are essential for muscle repair, enzyme production, and immune support. Good sources include lean meats, fish, eggs, dairy, legumes, and plant-based proteins.

Examples of Cooking:

Grilled chicken or salmon with a side of steamed broccoli.

Lentil soups or chickpea stews for plant-based protein options.

Fats: Energy Storage and Cell Function

Healthy fats support brain health, hormone production, and cell structure. Look for unsaturated fats in nuts, seeds, avocados, and fish.

Examples of Cooking:

Drizzle extra virgin olive oil over salads or roasted vegetables.
Add slices of avocado to sandwiches or breakfast bowls.

Micronutrients: The Small but Mighty Players

Vitamins 

Vital for energy production, immune function, and overall health.

Key Sources:

Vitamin C from citrus fruits, bell peppers, and strawberries.
Vitamin A from carrots, sweet potatoes, and spinach.
B vitamins from whole grains, eggs, and dairy.

Minerals

Crucial for bone health, oxygen transport, and nerve function.

Key Sources:

Calcium from dairy, almonds, and kale.
Iron from red meat, lentils, and tofu.
Magnesium from nuts, seeds, and leafy greens.

Holland & Barrett: The most famous chain for purchasing vitamin complexes, chia seeds, nuts, and specific beneficial oils (e.g., flaxseed oil)

Incorporating Nutrients into Everyday Meals

To ensure your meals are nutrient-dense, follow these tips:

Aim for Variety: Include a range of colours on your plate. 

This often indicates a variety of nutrients.
Choose Whole Foods: Opt for minimally processed ingredients for maximum nutrient retention.
Balance Your Plate: Include a combination of carbs, proteins, and fats in every meal.

Example Meal: A quinoa salad with mixed greens, cherry tomatoes, grilled chicken, and a lemon-tahini dressing. This meal combines complex carbohydrates, lean protein, healthy fats, and a mix of vitamins and minerals.

How Nutrient Deficiency Affects Health

Lack of proper nutrients can lead to health issues such as fatigue, weakened immunity, and poor skin health. 

For example:

• Iron deficiency may cause anaemia.
• Vitamin D deficiency can lead to weakened bones.
• Lack of fibre may result in digestive problems.

Including a wide range of nutrient-dense foods ensures you meet your body’s needs and stay energised throughout the day.

Cooking Tips to Preserve Nutrients

Use Gentle Cooking Methods: Steaming, baking, or sautéing can help retain nutrients better than boiling.

Minimise Processing: Choose whole fruits over juices and fresh vegetables over canned options.
Store Properly: Keep fresh produce refrigerated and use it promptly to avoid nutrient loss.