Nutrients – Energy and Vital Functions
Nutrients are components of food that provide energy in various ways. A person’s energy requirements are individual and depend on factors such as age, sex, and health status. In general, energy requirements consist of the basal metabolic rate (for body temperature and organ functions), diet-induced thermogenesis, and daily physical activity. The unit of food energy is the kilocalorie (kcal). Each nutrient provides a different amount of kcal and serves important functions for the body. Proper composition of nutrients forms an essential foundation for health.
Nutrients can be divided into macronutrients and micronutrients.
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Intestinal Regeneration Package Pre+Pro
Intestinal Regeneration Package Pre+Pro
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Macronutrients
Macronutrients include carbohydrates, proteins, and fats.
Carbohydrates
Carbohydrates are considered the main source of energy and make up the largest portion of the daily diet. They are important for the synthesis of hormones and enzymes and provide 4 kcal per gram. Red blood cells (erythrocytes) rely on carbohydrates as an energy source. A deficiency can lead to growth disorders, neurological damage, or anemia.
Carbohydrates are classified into simple sugars (monosaccharides), double sugars (disaccharides), and complex sugars (polysaccharides):
- Simple sugars: glucose, fructose – rapid blood sugar increase, short satiety
- Double sugars: sucrose, maltose, lactose – moderate effect
- Complex sugars: starch, dietary fiber – slow blood sugar increase, longer satiety
Reference value: at least 50% of daily energy intake. Main sources: cereals, cereal products, potatoes.
Proteins
Proteins are essential building blocks of the body. They serve as material for cells, tissues, enzymes, and hormones, have immunomodulatory effects, and transport nutrients. Proteins provide 4 kcal per gram and allow the body to build its own proteins. A deficiency can cause growth disorders or organ dysfunction.
Proteins consist of amino acids. Essential amino acids must be obtained through the diet, while non-essential amino acids can be produced by the body. The recommended intake is 0.8 g of protein per kg of body weight, at least 15% of total energy. High-quality animal sources: dairy products, meat, fish, eggs. Plant sources: legumes, whole grains, potatoes.
Fats
Fats are flavor carriers, energy stores, and important for supplying essential fatty acids. They provide 9 kcal per gram and transport fat-soluble vitamins. Deficiency can cause growth disorders, neurological problems, and visual system issues.
Fats mainly consist of triglycerides, which contain glycerol and fatty acids. Fatty acids can be saturated, monounsaturated, or polyunsaturated. Saturated fatty acids are mainly found in meat. Unsaturated fatty acids – especially omega-3 and omega-6 – are health-promoting and essential. Important sources: sunflower, corn, and soybean oil (linoleic acid), rapeseed, walnut, flaxseed oil (alpha-linolenic acid).
Daily fat intake should account for approximately 30% of energy intake. Quality is more important than quantity.
Conclusion on Macronutrients
Carbohydrates, proteins, and fats serve different but vital functions. Together, they form the foundation of all metabolic processes and provide the energy that humans need daily.
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Sources:
- German Nutrition Society e.V., K. Dickau, 4th edition, 2018: Nutrients – Building Blocks for Your Health
- E. Höfler, P. Sprengart, 2nd edition, 2018: Practical Dietetics – Basics, Goals, and Implementation of Nutrition Therapy
