Macronutrients and micronutrients play an important role in the human body, which include but are not limited to supporting the healthy functioning of vital organs, promoting wound recovery, growth, and maintaining metabolic activities. These nutrients are distributed in different food groups in varying amounts. Additionally, the nature of the nutrients in certain food groups may differ from the other groups. For instance, both green leafy vegetables and beef are sources of dietary iron. However, plant-based sources of iron contain non-heme iron, while animal sources contain heme iron (Koubová et al., 2018). The difference between the two is bioavailability. This essay associates nutrients to their specific food groups justify their nutritional composition and explains their significance.
Macronutrients
Macronutrients are a group of nutrients that is essential for the normal functioning of the body and they are needed in significantly higher amounts. Unlike micronutrients, macronutrients are stored in large amounts within body tissues, cells, muscles, and around vital organs and can be used to fuel the body for an extended period even when a person is starved (Lai et al., 2018). Essentially, macronutrients provide fuel for the body, which sustains all its activities. In the group of macronutrients, there are three major nutrients, which include carbohydrates, lipids, and proteins.
Carbohydrates
Carbohydrates are a group of nutrients that provide the body with energy. After food is broken down, the carbohydrates are converted into glucose, which is further changed to ATP, a form of energy that is useable by the cells. Without the consumption of carbohydrates in the diet, the body is forced to source this energy from stored sources such as muscle glycogen, lipids, and proteins. However, this is a catabolic process that leads to wasting (Lai et al., 2018). Carbohydrate is one of the nutrients that are widely distributed in various food groups. For example, cereals, roots, tubers, legumes, starches, and vegetables are all sources of carbohydrates. Although these carbohydrates are distributed in different food groups, their levels in each food group vary significantly.
For instance, the seeds, such as tree nuts, legumes, and grains have the highest levels of carbohydrates followed by underground storage organs. On the other side, green leafy vegetables, other vegetables, and animal products have the lowest amounts of carbohydrates. The main reason for the difference in carbohydrate contents of various food groups is the chemical composition of the foods (Lai et al., 2018). The food groups with high carbohydrate contents have a high level of starch while the rest have very low levels.
Proteins
Proteins are essential nutrients necessary for synthesizing cells and body tissues. Proteins are the building blocks for all tissues and they help in maintaining lean body mass. Generally, dietary protein is very high in seeds such as tree nuts and legumes. Grains have some percentage of proteins although starches make the biggest portion. Similarly, animal products such as chicken, duck, and salmon have significantly high amounts of protein. While comparing plant-based and animal sources of protein, plants have higher levels of protein than animal sources. According to Gombart et al., (2020), although seeds generally have significantly high protein levels, this kind is not readily absorbed in the body as it is of less biological value. Additionally, after it is metabolized, plant-based yields more nitrogen which is converted into ammonia and is excreted with urine.
Vitamins
Vitamins fall under the category of micronutrients, which are required in small amounts yet very important in the body. Most vitamins are involved in metabolic activities. For example, the B vitamins are involved in energy metabolism. On the other hand, vitamin C and E have antioxidant properties and help to reduce oxidative stress which causes inflammation. Vitamin A promotes good vision and helps to maintain skin integrity. Finally, vitamin K helps blood clot while D helps with calcium absorption thus preventing rickets. These are not all the functions of vitamins. Vitamins are distributed in different food groups. Vegetables, fleshy fruits, and seeds are good sources of most vitamins.
Vitamin D
As mentioned earlier plays an important role in calcium absorption and helps to prevent rickets and other degenerative bone diseases. Vitamin D is involved in the production of insulin which is involved in the metabolism of glucose. Although this nutrient is essential for major body functions, it is less distributed in most foods. Unlike other nutrients such as carbohydrates, proteins, and other vitamins, the only foods that have vitamin D are animal products except for beef. Chicken, duck, and salmon are reliable dietary sources (Koubová et al., 2018). Otherwise, vitamin D is gotten through the sun, which is converted to an active form by the skin and kidneys.
Vitamin B12
Vitamin B12 is significant for the formation of blood cells, thus preventing anemia. During the early developmental stages of the fetus, vitamin B12 is involved in the formation of the brain and spine and its deficiency at this stage is associated with the development of neural tube disorders. Just like vitamin D, vitamin B12 is less available in all other food groups except animal products (Koubová et al., 2018). Simply put, chicken, duck, salmon, and beef are incredible sources of vitamin B12. The nature of these vitamins could be the reason why they are not available in other food groups.
Minerals
Minerals are categorized under micronutrients and are required by the body in small amounts. According to Gombart et al., (2020), the body cannot store large levels of minerals and they should be replenished daily. Once the body has gotten adequate levels, the remaining that cannot be stored is usually excreted through sweat, urine, or feces. Minerals are involved in all metabolic and physiological processes like cell signaling and overall maintenance of homeostasis.
Potassium
Potassium is an important mineral involved in maintaining the normal functioning of the heart and cells. All food groups have significant amounts of this mineral, with seeds, fleshy fruits, and underground storage organs as the leading sources respectively (Gombart et al., 2020). Green leafy vegetables have the lowest potassium levels compared to other food groups. This mineral is found in both plant and animal sources.
Calcium
Calcium is a mineral that helps in maintaining strong bones and teeth. Calcium deficiency causes degenerative bone diseases, in which the bone becomes weak, brittle, and lose their density. Calcium is found in all food groups. However, the concentrations of this mineral in animal products and leafy vegetables are very low compared to other food groups (Aref Kyyaly, 2017). Even so, calcium is readily available.
In conclusion, the distribution of both macro and micronutrients in different food groups varies depending on the nature of the food. Comparing macronutrients, vitamins, and minerals, it is evident that minerals are distributed in all food groups at considerably high levels. Since some of the nutrients lack in certain food groups, for example, vitamin D and 12, it is important to diversify meals to ensure that the body does not suffer a deficiency. The essay only sampled a few nutrients in each category to discuss their distribution in different food groups.
References
Aref Kyyaly, M. (2017). Mineral enriched yeast a promising dietary resolution for minerals deficiencies. Nutrition & Food Science International Journal, 3(2).
Gombart, A. F., Pierre, A., & Maggini, S. (2020). A review of micronutrients and the immune system–working in harmony to reduce the risk of infection. Nutrients, 12(1).
Koubová, E., Sumczynski, D., Šenkárová, L., Orsavová, J., & Fišera, M. (2018). Dietary intakes of minerals, essential and toxic trace elements for adults from Eragrostis tef L.: A nutritional assessment. Nutrients, 10(4), 479.
Lai, J. S., Soh, S. E., Loy, S. L., Colega, M., Kramer, M. S., Chan, J. K. Y., Tan, T. C., Shek, L. P. C., Yap, F. K. P., Tan, K. H., Godfrey, K. M., Chong, Y. S., & Chong, M. F. F. (2018). Macronutrient composition and food groups associated with gestational weight gain: The gusto study. European Journal of Nutrition, 58(3), 1081–1094.