Nutrients and their Sources

There are seven main classes of nutrients that the body needs. These are carbohydrates, proteins,
fats, vitamins, minerals, fibre and water. It is important that everyone consumes these seven
nutrients on a daily basis to help them build their bodies and maintain their health. Deficiencies,
excesses and imbalances in diet can produce negative impacts on health, which may lead to
diseases.
Classification of essential nutrients

Based on the amount of the nutrients that each person needs to consume on a daily basis, these
nutrients are categorised into two groups. These are macronutrients, which should be consumed
in fairly large amounts, and micronutrients, which are only required in small amounts.
Macronutrients

‘Macro’ means large; as their name suggests these are nutrients which people need to eat
regularly and in a fairly large amount. They include carbohydrates, fats, proteins, fibre and water.
These substances are needed for the supply of energy and growth, for metabolism and other
body functions.
Metabolism means the process involved in the generation of energy and all the ‘building blocks’
required to maintain the body and its functions.
Macronutrients provide a lot of calories but the amount of calories provided varies, depending
on the food source. For example, each gram of carbohydrate or protein provides four calories,
while fat provides nine calories for each gram.

Micronutrients
As their name indicates (‘micro’ means small) micronutrients are substances which people need
in their diet in only small amounts. These include minerals and vitamins.
Although most foods are mixtures of nutrients, many of them contain a lot of one nutrient and a
little of the other nutrients. Foods are often grouped according to the nutrient that they contain
in abundance.
Nutrient types and their names
Foods that contain a lot of protein are called body-building foods or growing foods. Foods that
contain a lot of fat or carbohydrates and perhaps only a little protein are called energy-giving
foods.
Foods in which the most important nutrients are vitamins or minerals are called protective foods.
If people are to stay healthy they must eat a mixed diet of different foods which contain the right
amount of nutrients.
Macronutrients in detail
Carbohydrates
Carbohydrates are referred to as energy-giving foods. They provide energy in the form of calories
that the body needs to be able to work, and to support other functions.
Carbohydrates are needed in large amounts by the body. Indeed, up to 65% of our energy comes
from carbohydrates. They are the body’s main source of fuel because they are easily converted
into energy. This energy is usually in the form of glucose, which all tissues and cells in our bodies
readily use.
For the brain, kidneys, central nervous system and muscles to function properly, they need
carbohydrates. These carbohydrates are usually stored in the muscles and the liver, where they
are later used for energy.

The main sources of carbohydrates are bread, wheat, potatoes of all kinds, maize, rice, cassava,
‘shiro’, pasta, macaroni, ‘kocho’, banana, sweets, sugar cane, sweet fruits, and honey. Other foods
like vegetables, beans, nuts and seeds contain carbohydrates, but in lesser amounts.
Classification of carbohydrates
Based on the number of sugar units, carbohydrates are classified into three groups; these are
monosaccharides, disaccharides and polysaccharides. You need to know the classes of
carbohydrates to enable you to give relevant advice to patients with special needs
like diabetes (when someone has problems regulating the amounts of glucose in their body).
Monosaccharides and disaccharides are referred to as simple sugars or simple
carbohydrates that our body can easily utilise. For this reason, people with diabetes mellitus
shouldn’t eat too many of these carbohydrates. Examples include sugar, honey, sweet fruits and
sugar cane. Polysaccharides are called complex carbohydrates and they need to be broken down
into simple sugars to be used by our body. They can be consumed by diabetic patients without
restriction. Examples include starch and cellulose.
Proteins
About 10–35% of calories should come from protein. Proteins are needed in our diets for growth
(especially important for children, teens and pregnant women) and to improve immune
functions. They also play an important role in making essential hormones and enzymes, in tissue
repair, preserving lean muscle mass, and supplying energy in times when carbohydrates are not
available.
Pregnant women need protein to build their bodies and that of the babies and placentas, to make
extra blood and for fat storage. Breastfeeding mothers need protein to make breastmilk.
Sources of protein
The main sources of proteins are meats, chicken, eggs, breastmilk, beans, ground nuts, lentils,
fish, cheese and milk.
All animal foods contain more protein than plants and are therefore usually better sources of
body building foods. However, even though plant proteins (see Figure 2.1) are usually not as good
for body-building as animal proteins, they can become more effective nutritionally when both are
mixed with each other.
Fats and oils

Fats and oils are concentrated sources of energy and so are important nutrients for young children
who need a lot of energy-rich food. Fats can also make meals more tasty and satisfying. Fat is
found in meat, chicken, milk products, butters, creams, avocado, cooking oils and fats, cheese,
fish and ground nuts.

Classification of fats
Fats are classified into saturated and unsaturated fats. The classification is important to enable
you to advise your community about which fats can be consumed with less risk to people’s health.
Saturated fats are not good for a person’s health.
Saturated fats are usually solid at cool temperatures. Eating too much saturated fat is not good
for a person’s health, as it can cause heart and blood vessel problems.
Unsaturated fats are usually liquid at room temperature. These types of fats are healthy fats.
Examples include fats from fish, oil seeds (sesame and sunflower), maize oil and ground nut oil
and breastmilk.

As a general rule, plant sources of fats are better for a person’s health than the animal sources,
because animal fats contain more saturated fats.
Water
You may remember from Study Session 1 that a 50 kg adult contains about 31 litres of water and
a one year old, 10 kg child contains nearly 8 litres of water. Almost every part of the body contains
large amounts of water.
People can live without solid food for a few weeks, but we cannot live without water for more
than a few days. An adult needs about 2–3 litres of water each day. That is why giving drinks are
so important when people lose a lot of water, such as when they have diarrhoea.
Water is essential for life. We need water for a number of reasons:
• For the body to make cells and fluids such as tears, digestive juices and breastmilk
• For the body to make sweat for cooling itself
• For essential body processes — most take place in water
 • For keeping the lining of the mouth, intestine, eyelids and lungs wet and healthy
• For the production of urine, which carries waste from the body.
Fibre

Fibre is a mixture of different carbohydrates which are not digested like other nutrients but pass
through the gut nearly unchanged. Foods rich in fibre are ‘kocho’; vegetables like cabbage, ‘kosta’,
carrots, cassava; fruits like banana and avocado; peas and beans; whole-grain cereals like wheat
flour and refined maize or sorghum.

Including fibre in the diet

Fibre should be included in the diet for the following reasons:
• Fibre makes food bulky or bigger — this can help a person who is overweight to eat less
food

• Fibre makes the faeces soft and bulky; this can help prevent constipation
• Fibre slows the absorption of nutrients, so it helps nutrients to enter the blood stream
slowly. This is important for patients with diabetes mellitus.
In this section you have learned about the macronutrients: carbohydrates, fats, proteins, water
and fibre, and how they nourish the body. You are now going to learn more about vitamins and
minerals, the important micronutrients.
Micronutrients in detail
Vitamins
Vitamins are groups of related substances present in small amounts in foodstuffs and are
necessary for the body to function normally. Vitamins are also called protective foods. They are
grouped together because, as their name implies, they are a vital factor in the diet.
Classifications of vitamins
Vitamins are classified into two groups:

Fat soluble vitamins (vitamins A, D, E and K) are soluble in fats and fat solvents. They are insoluble
in water. So these are utilised only if there is enough fat in the body.
Water soluble vitamins (vitamins B and C, and folic acid) are soluble in water and so they cannot
be stored in the body.

The best sources of micronutrients in our diets are fruits and vegetables. These two food groups
contain essential vitamins and minerals. Animal sources of foods are also both good sources of
micronutrients. However, an adequate micronutrient intake can only be achieved through
sufficient intake of a balanced diet that includes plenty of fruits and vegetables. Table 2.1 overleaf
 sets out the functions of some of the important vitamins and examples of sources of food for
each of these.

Table 2.1 Functions and sources of vitamins.

Vitamins Function Food sources

Vitamin A Night vision Breastmilk, tomatoes, cabbage, lettuce, pumpkins

Healing epithelial cells Mangoes, papaya, carrots

Normal development of teeth and bones Liver, kidney, egg yolk, milk, butter, cheese cream

Vitamin D Needed for absorption of calcium from small intestines Ultra violet light from the sun

Calcification of the skeleton Eggs, butter, fish

Fortified oils, fats and cereals

Vitamin K For blood clotting Green leafy vegetables

Fruits, cereals, meat, dairy products

B complex Metabolism of carbohydrates, proteins and fats Milk, egg yolk, liver, kidney and heart

Whole grain cereals, meat, whole bread, fish, bananas

Vitamin C Prevention of scurvy Fresh fruits (oranges, banana, mango, grapefruits, lemons,

Aiding wound healing Breastmilk

Assisting absorption of iron

Epithelial cells form the thin layer of tissue lining the gut, respiratory and genitourinary systems.
Calcification refers to the hardening of bones by calcium deposits.
Scurvy is a disease caused by vitamin C deficiency which leads to sore skin, bleeding gums and
internal bleeding.
2.7.2 Minerals
Minerals are the substances that people need to ensure the health and correct working of their
soft tissues, fluids and their skeleton. Examples of minerals include calcium, iron, iodine, fluorine,
phosphorus, potassium, zinc, selenium, and sodium. Table 2.2 outlines the functions of some of
these important minerals and examples of sources of food for each of these.
Table 2.2 Functions and sources of common minerals.

Minerals Function Food sources

Calcium Gives bones and teeth rigidity and Milk, cheese and dairy products
strength
Foods fortified with calcium, e.g. flour,
cereals. eggs, fish cabbage

Iron Formation of haemoglobin Meat and meat products

Eggs, bread, green leafy vegetables,
pulses, fruits

Iodine For normal metabolism of cells Iodised salt, sea vegetables, yogurt, cow's
milk, eggs, and cheese
Fish; plants grown in iodine-rich soil

Zinc For children to grow and develop Maize, fish, breastmilk, meat, beans
normally; for wound healing

Fluorine Helps to keep teeth strong Water

2.8 A balanced diet

Eating a balanced diet means choosing a wide variety of foods and drinks from all the food groups.
It also means eating certain things in small amounts, namely saturated fat, cholesterol, simple
sugar, salt and alcohol. The goal is to take in all of the nutrients you need for health at the
recommended levels and perhaps restrict those things that are not good for the body