Classification of food.

Nutrients: are substances that provide nourishment essential for the maintenance of
life and for growth, it is required by the body to perform its basic functions.
The foods we eat contain nutrients. Those nutrients that contain carbon are called
ORGANIC while those that do not contain carbon are called INORGANIC. Since the
human body does not synthesize nutrients, they must be obtained from the diet, making
them essential. Eating inadequate amounts can cause poor health. Nutrients are used
to produce energy, detect and respond to environmental surroundings, move, excrete
waste, respire (breathe), grow and reproduce. There are six classes of nutrients required
for the body to function and maintain overall health. These are:
 Carbohydrates: Energy and fiber source
 Protein: Structural building blocks
 Fats: Energy storage, cell repair
 Vitamins: involved in chemical reactions
 Minerals: involved in enzyme functions, nerve impulses and bone structure
 Water: Solvent and lubricants, transport of nutrients, temperature, regulation
Foods also contain non-nutrients that may be harmful (such as cholesterol, dyes and
preservatives) or beneficial such as phytochemicals like antioxidants and zoo
chemicals like Omega3 fatty acid.

MACRONUTRIENTS
Nutrients that are needed in large amounts and (grams) are called macronutrients.
There are three classes of macronutrients: carbohydrates, lipids and proteins. These
can be metabolically processed into cellular energy. The energy from macronutrients
comes from their chemical bonds.
N.B: Carbon in nutrient is the primary energy source and building blocks for plant
tissues. Carbon helps plant builds starches, carbohydrates, cellulose, lignin and protein.
This chemical energy is converted into cellular that is then utilized to perform work,
allowing our bodies to perform its basic functions; a unit of measurement of food
energy is the calorie.

MICRONUTRIENTS
Vitamins and minerals are micronutrients because you need them in much smaller
amounts.
Essential Nutrients & their Functions
(1) Vitamins: are micronutrients that offer a range of health benefit. They are diet
rich in vegetables (fruits) and lean proteins. They help in:
- Boosting the immune system
- Helping prevent and delay certain cancers, such as prostate cancer.
- Strengthening teeth and bones

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 - Maintaining healthy skin
- Aiding calcium absorption
- Helping the body metabolize proteins and carbohydrates
- Supporting healthy food
- Aiding brain and nervous system functioning
There are 13 essential vitamins that are divided into two groups: fats soluble and water-
soluble vitamins: -
Fat soluble vitamins are:
Vitamin A, B, E and K (ABEK)
Water soluble vitamins are:
 Vitamin B – 1
 Vitamin B – 12 (cyanocobalamin)
 Vitamin B – 6
 Vitamin B – 2 (Riboflavin)
 Vitamin B – 5 (Pantothenic acid)
 Vitamin B – 3 (Niacin)
 Vitamin B – 9 (Folate, folic acid)
 Vitamin B – 7 (Biotin)
 Vitamin C
Minerals: Are the second type micronutrients. There are two groups of minerals: major
and trace minerals. The body needs balance of mineral from both groups for optimal
health.
Major minerals are:
Magnesium, Calcium, Phosphorus, Sulfur, Sodium, Potassium, Chloride
Major minerals help the body to do the following:
- Balance water levels
- Maintain healthy skin, hair and nails
- Improve bone health.
- Maintaining electrolyte balance.
- Strengthening teeth and bones.
- Boosting energy levels.
- Muscle contractions.
- Triggering immunity.
- Supporting the nervous system and thyroid functions.
- Converting food into energy.
- Repairing cellular damage.
Trace minerals are:
- Sodium, iron, Zinc, Manganese, Chromium, Copper, Copper, Iodine, Fluoride, and
Molybdenum.

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The trace minerals help with:
a) Strengthening bones
b) Preventing tooth decay
c) Aiding in blood clothing
d) Helping to carry oxygen
e) Supporting the immune system.
Macronutrients.
Fats:
provide the body with energy and help it carry out a range of functions. It is essential to
consume healthy fats such as mono-unsaturated and poly-unsaturated fats and limit or
avoid saturated and trans fats.
Healthy fats help with the following functions: -
- Cell growth
- Building new cells
- Fats with high amounts of unsaturated fatty acids can reduce serum cholesterol
thereby reducing the risk of heart disease and type 2 diabetes
- Muscle movement
Fats provide energy
- Help maintain body temperature
- Insulate the body’s vital organs such as heart, kidneys and liver
- Balance blood sugar
- Helps in production of hormone
- Immune function
- Mineral and vitamin absorption
According to studies, a person should consume 20 – 35% of their calories from healthy
fats. Healthy fats can be seen in several foods including:
- Nuts, Fish, such as salmon and tuna, Vegetable oil, Coconut oil , Seeds
Fats are classified into 3 main groups
- Saturated fats
- Unsaturated fats and
- Trans fats.
Saturated Fats:
These are fats that have single bonds between their molecules and are “saturated” with
hydrogen molecules. They tend to be solid at room temperature, such as butter. Food
sources rich in saturated fats include meat and dairy products such as:
Cheese, Butter, Ice-cream, High fats cuts of meat, Coconut oil, Palm oil
Research has found that medium-chain triglycerides (MCTs) are the healthiest type of
saturated fat. Coconut for example is rich in MCTs.
Unsaturated Fats:
This contains one or more double or triple bonds between the molecules. As oils, these

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fats are liquids at room temperature. They are also found in solid foods. This group is
further classified into two categories called mono-unsaturated fats and polyunsaturated
fats.
Dietary sources of unsaturated fats include:
- Avocadoes and avocado oil
- Olive and olive oil
- Peanut butter and peanut oil
- Vegetable oil such as sunflower, corn or carrot.
- Fatty fish such as salmon and mackerel
- Nuts and seeds such as almonds, peanuts, cashews and sesame seeds
Trans Fats
These fats are liquid fats that are converted to solid fats during food processing
techniques. Some meats and dairy products contain small amount of trans fats, but
they are usually found in processed food, e.g. cookies, crackers, doughnuts and fried
foods.

CARBOHYDRATES
Are sugars or starches that provide energy for all cells and tissue in the body. They are
two types of carbohydrate; simple and complex carbohydrate.

Simple Carbohydrate are sugars that the body digests rapidly, which are then quickly
released into the bloodstream. This quick processing and the resulting blood sugar
spike can cause tiredness shortly after they are consumed. They consist of one or two
types of sugars: monosaccharides and disaccharides. They release energy and cause a
quick and temporary rise in blood sugar and insulin levels.

Examples of simple carbs include.

 honey, syrup, and nectar.
 fruit and fruit juice.
 milk and milk products.
 soda and sweetened drinks.
 Candy.
 table sugar.
 artificial sweeteners.
 Cereals.
 cakes and pastries.
 processed grains such as white flour

Complex carbohydrates refer to carbohydrates that contain three or more sugars.

These sugars are known as oligosaccharides and polysaccharides, and are bonded

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together in a complex chemical structure. They are also called polysaccharides.
Complex carbohydrates are more slowly digested and take time to absorb to the body.
Green vegetables, starchy vegetables such as potatoes and corn, peas, lentils, beans,
whole grain and food produced by the whole grain are composed of complex
carbohydrates. It is recommended for a person to consume 45 – 65% of their daily
calories from complex carbohydrates.

The body needs complex carbohydrate to support the following:

(1) The immune system.
(2) Brain function.
(3) Nervous system.
(4) Energy to perform task.
(5) Digestive function.

PROTEINS.
Protein is a highly complex substance that is present in all living organisms. Proteins
are of great nutritional value and are directly involved in the chemical processes
essential for life. The importance of proteins was recognized by chemists in the early
19th century. The Swedish chemist Jöns Jacob Berzelius, coined the term protein in
1838, a word derived from the Greek prōteios, meaning “holding first place.” Proteins
are species-specific; that is, the proteins of one species differ from those of another
species. They are also organ-specific; for instance, within a single
organism, muscle proteins differ from those of the brain and liver.

A protein molecule is very large compared with molecules of sugar or salt and consists
of many amino acids joined together to form long chains, just as beads are arranged on
a string. There are about 20 different amino acids that occur naturally in proteins.
Proteins of similar function have similar amino acid composition and sequence.
Plants can synthesize all of the amino acids, animals cannot, even though all of them
are essential for life. Animals, however, must obtain organic nutrients from outside
sources. Because the protein content of most plants is low, very large amounts of plant
material are required by animals, such as ruminants (e.g., cows), that eat only plant
material to meet their amino acid requirements. Nonruminant animals, including
humans, obtain proteins principally from animals and their products—e.g., meat, milk,
and eggs. The seeds of legumes are increasingly being used to prepare inexpensive
protein-rich food.
Amino acids are classified into essential, non-essential amino acids and conditionally
essential amino acids.
The body needs 20 different amino acids to grow and function properly. While all 20 of
these are important for health, only 9 are classified as essential
Essential amino acids are so called because the body cannot produce them in sufficient

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quantities and they must come from food.
Nonessential amino acids are amino acids that the body can produce, even if they aren't
obtained from food. Conditionally essential amino acids are usually not essential, but
may be required in times of illness or stress.
Essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine,
threonine, tryptophan, and valine
Conditionally essential amino acids
Several nonessential amino acids are classified as conditionally essential.
These are essential only under specific circumstances, such as during illness,
pregnancy, infancy, or trauma.
For example, arginine is considered nonessential, but the body can’t make as much as
needed when the body is healing from a serious injury or fighting certain diseases, such
as cancer.
That’s why, in certain situations, people may take arginine supplements to meet their
bodies’ needs.
Additionally, certain amino acids, including glycine and arginine, are considered
conditionally essential during pregnancy because a pregnant person needs more of
these amino acids to support their own health and the health of the foetus.
There are nine essential amino acids, each of which performs a number of important
jobs in your body:
1. Phenylalanine: the body turns this amino acid into the neurotransmitters tyrosine,
dopamine, epinephrine, and norepinephrine. It plays an integral role in the
structure and function of proteins and enzymes and the production of other
amino acids.
2. Valine: Valine helps stimulate muscle growth and regeneration and is involved in
energy production.
3. Threonine: This is a principal part of structural proteins such as collagen and
elastin, which are important components of the skin and connective tissue. It
also plays a role in fat metabolism and immune function.
4. Tryptophan: Often associated with drowsiness, tryptophan is a precursor to
serotonin, a neurotransmitter that regulates appetite, sleep, and mood.
5. Methionine: This amino acid plays an important role in metabolism and
detoxification. It’s also necessary for tissue growth and the absorption of zinc
and selenium, minerals that are vital to health.
6. Leucine: Like valine, leucine is critical for protein synthesis and muscle repair. It
also helps regulate blood sugar levels, stimulates wound healing, and produces
growth hormones.
7. Isoleucine: isoleucine is involved in muscle metabolism and is heavily
concentrated in muscle tissue. It’s also important for immune function,
haemoglobin production, and energy regulation

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 8. Lysine: Lysine plays major roles in protein synthesis, calcium absorption, and the
production of hormones and enzymes. It’s also important for energy production,
immune function, and collagen and elastin production.
9. Histidine: the body uses this amino acid to produce histamine, a
neurotransmitter that is vital to immune response, digestion, sexual function, and
sleep-wake cycles. It’s critical for maintaining the myelin sheath, a protective
barrier that surrounds nerve cells.
Basically, essential amino acids are at the core of many vital processes. That’s why
essential amino acid deficiencies can negatively affect the entire body, including the
nervous, reproductive, immune, and digestive systems.
Non-essential amino acids.
The 11 nonessential amino acids are: Alanine, Arginine, Asparagine, Aspartic acid,
Cysteine, Glutamic acid, Glutamine, Glycine, Proline, Serine, Tyrosine.
Sources of protein
According to the Dietary Guidelines for Americans 2015–2020Trusted Source, a
healthful eating pattern includes a variety of foods containing protein. Both animal and
plant foods can be excellent sources of protein.
The guidelines classify the following foods as protein foods:
 seafood
 lean meats and poultry
 eggs
 legumes, which include beans and peas
 nuts
 seeds
 soy products
Dairy products, such as milk, cheese, and yogurt, also contain protein. Whole grains and
vegetables contain some protein, but generally less than other sources.
Animal products tend to contain higher amounts of protein than plant foods, so people
following a vegetarian diet or a vegan diet may need to plan their meals to ensure they
meet their protein needs.

Proteins have many functions in the body, including:

 Enzymes: Proteins that speed up chemical reactions by lowering the amount of
energy and time needed for them to occur.
 Transport: Proteins that help move substances across cell membranes, such as
nutrients, ions, and waste products.
 Structure: Proteins provide structural support, especially in connective tissues
like bone.
 Regulation: Proteins regulate body processes, such as fluid and electrolyte
balance, and acid-base (pH) balance.
 Immunity: Proteins help bolster immune health.

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  Energy: Proteins can be used as an energy source.
 Wound healing: Proteins help with tissue regeneration, wound healing, and nerve
function.
 Cell signaling: Proteins coordinate cell signaling pathways.
Other types of proteins include: Hormonal proteins, Defensive proteins, Storage proteins,
Receptor proteins, and Contractile proteins.

WATER
Drinking water is essential because it flushes toxins out of the body. Water is probably
the most important essential nutrient that a person needs. A person can only survive a
few days without consuming water. Even slight dehydration can cause headaches and
impaired physical and mental functioning. The human body is made up of mostly water
and every cell requires water to function.
Water helps in several functions including:
- Flushing toxins out
- Shock absorption
- Transporting nutrients
- Preventing constipation
- Lubrication
- Hydration
The best source of water is to drink natural unsweetened water from the tap or bottled
sources. Also, a person can get extra water by consuming fruits that contain a large
amount of water i.e. water melon, cucumber.
N/B: Avoid getting water intake from sugary drinks like carbonated drinks such as, juice,
Coca cola, Pepsi, Fanta,etc.
A person needs to consume all six types of essential nutrients to ensure the best
possible health. These nutrients support vital functions, including growth, the immune
system, the central nervous system and prevent diseases.