Nutrients and Their Everyday Roles

Macronutrients: The Energy Providers

Macronutrients are nutrients your body needs in large quantities. All three provide energy, measured in calories, while also serving specific structural and functional roles.

Proteins

Proteins are made of amino acids and serve multiple essential functions:

• Building and repairing muscle tissue
• Creating enzymes and hormones
• Supporting immune function
• Transporting oxygen and nutrients
• Maintaining skin, hair, and nails

Each gram of protein provides 4 calories. Sources include meat, fish, eggs, legumes, nuts, seeds, and dairy products.

Fats

Despite their reputation, fats are essential nutrients with critical functions:

• Hormone production and regulation
• Absorption of fat-soluble vitamins (A, D, E, K)
• Brain structure and cognitive function
• Cell membrane integrity
• Energy storage and sustained energy release
• Inflammation regulation

Each gram of fat provides 9 calories. Both saturated and unsaturated fats play roles in human health. Sources include oils, nuts, seeds, fish, avocados, and whole foods.

Carbohydrates

Carbohydrates are the primary energy source for your brain and muscles:

• Immediate energy for cells
• Brain and nervous system fuel
• Muscle function during and after activity
• Fiber for digestive health
• Nutrient delivery vehicles

Each gram of carbohydrate provides 4 calories. Whole grain sources provide fiber, which supports digestion and provides sustained energy. Refined carbohydrates are rapidly absorbed.

Micronutrients: The Enablers

Micronutrients—vitamins and minerals—are needed in smaller quantities but are essential for countless biological processes.

Vitamins

Fat-soluble vitamins (A, D, E, K) are stored in body fat and can accumulate. They support vision, bone health, immune function, and blood clotting.

Water-soluble vitamins (B-complex, C) are not stored and must be consumed regularly. They support energy production, brain function, immune response, and collagen formation.

Minerals

Essential minerals include calcium for bones and muscle function, iron for oxygen transport, zinc for immune function, magnesium for energy production and relaxation, and potassium for heart rhythm and blood pressure regulation, among others.

Micronutrients are found abundantly in whole foods: vegetables and fruits provide vitamins and minerals, whole grains provide B vitamins and minerals, proteins provide minerals, and healthy fats support absorption.

A varied diet with whole foods generally provides adequate micronutrients for most people.

Hydration and Other Essentials

Water is essential for digestion, nutrient absorption, temperature regulation, joint lubrication, and brain function. Proper hydration supports metabolic processes and is fundamental to health.

Fiber, though not a nutrient with energy, is essential for digestive health, blood sugar regulation, and feeds beneficial gut bacteria.

How Nutrients Work Together

Nutrients work synergistically. Vitamin C enhances iron absorption. Fat enables absorption of fat-soluble vitamins. Protein requires carbohydrates for efficient muscle recovery. Minerals enable vitamin function. This interconnected system evolved for optimal function when a variety of whole foods are consumed.