Main classification of the different types of Nutrients:

Carbohydrates

Carbohydrates are a type of Macronutrients that are important for the body to create sugar to provide energy to you, as a type of fuel to function and work.

Carbohydrates are present in almost all foods.

Carbohydrates are important for the body to function, and are stored in the mussels of the body. If the amount of carbohydrates are not used, they are converted into fat for the body, and are stored throughout your body.

The amount of carbohydrate consumption can lead to blood sugar problems and possibly diabetes.

Simple Vs Complex Carbs:

The 2 main types of carbohydrates include: Simple Carbs and Complex Carbs.

Complex Carbs: Complex carbohydrates contain vitamins, minerals and fibers that are needed for the body. Additionally they take longer to break down since they have a more complex structure, which does not spike the blood pressure.

Simple Carbs: On the other hand, simple carbs digest quickly and this leads to instant spikes in blood sugar, leading to diabetes, heart disease and high cholesterol.

The 3 types of Carbs:

Fibers - Fibers are a type of complex carbohydrates that help the body to digest other foods. They come in 2 types: insoluble and soluble. The insoluble fibers can’t be digested by the body, however the soluble fibers are able to be digested through a liquid substance. According to my.clevelandclinic, “Experts recommend that adults consume 25 to 30 grams (g) of fiber every day. Most people get half that amount.” [Carbohydrates/ 3 types of Carbohydrates/ Fibers]

Starches - Starches, like fibers are also a type of complex carbohydrate that provide vitamins and minerals, as the body begins to break down the complex carbohydrate starch, the body stays more in a stable state.

Sugars - Sugars are a type of simple carbohydrate that digest quickly, causing high blood sugar.

Complex - These sugars can be found in natural fruits, and foods, like bananas, apples, etc.

Simple - Simple sugars are added sugars in food products that cause instant increase blood pressure (My Cleveland Clinic)

According to my cleveland clinic,

No more than 25 g (6 teaspoons or 100 calories) per day of added sugar for most females.
No more than 36 g (9 teaspoons or 150 calories) per day of added sugar for most males.

Proteins:

Brief Overview of Protein:

Protein is a critical macronutrient made up of amino acids, which are the body's structural building blocks. Protein is necessary to construct and repair tissues, support immune function, create enzymes and hormones, and maintain muscle mass. There are 20 amino acids, and nine need to be taken as essential amino acids, which means the body requires them to be derived from food.

Food Sources of Protein

Protein can be obtained from both plant and animal sources. Some well-known animal protein sources include:

Non-Vegetarian Sources:

Meat (beef, chicken, pork)
Fish and seafood
Eggs
Dairy (milk, cheese, yogurt)

Plant sources are:

Legumes (beans, lentils, peas)
Nuts and seeds
Whole grains (quinoa, oats, brown rice)
Soy products (tofu, tempeh, edamame)

Source:

It is important, as noted by the Harvard T.H. Chan School of Public Health, to the preservation of muscle and bone mass, especially as we age. They note the value of consuming good protein sources like fish, poultry, beans, and nuts over red meat and processed meats for better long-term health (Harvard T.H. Chan School of Public Health).

Fats

Brief Overview of Fats (Trans, Saturated, and Added Fats):

Fats are a macronutrient required for energy, vitamin and hormone synthesis, yet not all fats are the same in terms of their effects on health.

Trans Fats: Artificial trans fats (also known as partially hydrogenated oils) are the worst of all. They raise bad cholesterol (LDL) and lower good cholesterol (HDL), increasing heart disease risk. They are mostly found in processed foods like baked goods, margarine, and fried fast food.

Saturated Fats: Saturated fats are solid at room temperature and found in foods animal (like butter, cheese, and red meat) and certain oils (like coconut and palm oil). Too much saturated fat can raise LDL cholesterol, which might promote cardiovascular disease.

Added Fats: These are usually added fats during processing or cooking, such as saturated and trans fats, and added oils for flavoring or texture. These must be limited if they come from unhealthy sources.

Sources of These Fats in Food:

Trans fats: Packaged snacks (crackers, cookies), fried foods, hydrogenated oil margarine.
Saturated fats: Fatty meat, full-fat milk products, coconut oil, baked goods.
Added fats: Restaurant and processed foods with butter, shortening, or oils.

Source:

Trans fats, the American Heart Association warns, increase the likelihood of getting heart disease and stroke, and recommends eliminating them altogether. They also recommend limiting saturated fats to 6% of total calories for those who need to lower cholesterol (American Heart Association).

Common Nutrients in food and their effects:

Vitamin A

Maintaining healthy vision, supporting the immune system, and promoting overall growth and development

Sweet potatoes, carrot, egg, spinach, mango, liver

Lead to a range of health issues, primarily impacting vision, skin, and the immune system

Vitamin B

energy production, cell metabolism, and the formation of red blood cells

meat (especially liver), seafood, poultry, eggs, dairy products, legumes, leafy greens

Beriberi or pellagra

Vitamin C

helps maintain healthy skin, blood vessels, bones, and cartilage, and supports wound healing

citrus fruits (oranges, lemons, grapefruits), kiwi, strawberries, bell peppers, broccoli, and Brussels sprouts

Scurvy

Vitamin D

Vitamin D helps regulate the amount of calcium and phosphate in the body

oily fish like salmon, sardines, and mackerel, as well as egg yolks, red meat, and liver

manifests as bone disease (either rickets or osteomalacia)

Vitamin E

skin and eyes, and strengthen the body's natural defence against illness and infection

Avocado, almond, spinach

nerve damage, muscle weakness, vision issues, and a weakened immune system

Vitamin K

blood clotting, bone health, and wound healing

green leafy vegetables like kale, spinach, and collard greens

complications due to its pivotal role in blood clotting, bone health, and cardiovascular function

Calcium

bone health, building strong bones and teeth, and plays a role in various bodily functions like blood clotting, nerve signals, and muscle contractions

milk, yogurt, and cheese

Hypocalcemia

Iodine

thyroid hormones, which help keep cells and the metabolic rate healthy

seaweed, fish, shellfish, dairy products, eggs, and iodized salt

the most common cause of thyroid disease, specifically hypothyroidism (underactive thyroid)

Iron

producing hemoglobin, a protein in red blood cells that carries oxygen throughout the body

red meat, poultry, fish, beans, lentils, and iron-fortified cereals

fatigue, pale skin, shortness of breath, and weakness

Zinc

the immune system, wound healing, and various metabolic processes

oysters, red meat, poultry, and some seafood

skin issues, hair loss, impaired wound healing, and a weakened immune system

Magnesium

muscle and nerve function, blood pressure regulation, and bone health

Avocado, dark chocolate, banana, nuts

Magnesium deficiency, also known as hypomagnesemia, is a condition where the body has low levels of magnesium

Potassium

regulating blood pressure, supporting muscle function, and maintaining nerve signals

stews, one-pot pasta dishes, and various types of hot pots like those found in Chinese or Korean cuisine

when a person has abnormally low levels of potassium in their body

Sodium

regulating fluid balance, nerve impulses, and muscle contractions

Cheese, soup, meat, ham

occurs when the concentration of sodium in your blood is abnormally low

Works Cited

Sources:

(My cleveland clinic) -

Cleveland clinic. “Carbohydrates.” Cleveland Clinic, 8 Mar. 2024, my.clevelandclinic.org/health/articles/15416-carbohydrates.

Mayo Clinic. “Carbohydrates: How Carbs Fit into a Healthy Diet.” Mayo Clinic, 22 Mar. 2022, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705.

Manetti, Stefania. “Vitamins: MedlinePlus Medical Encyclopedia.” Medlineplus.gov, National Library of Medicine, 19 Jan. 2023, medlineplus.gov/ency/article/002399.htm.

World Health Organization. “Nutrition.” World Health Organization, 2022, www.who.int/health-topics/nutrition#tab=tab_1.