Human health is closely related to the intake of nutrients, which is the process of meeting the body’s material requirements for normal survival. These specific substances are called nutrients. Nutrients can be divided into two categories: essential nutrients and non-essential nutrients.
Essential Nutrients
Macronutrients (Energy Nutrients): Carbohydrates, proteins, and fats. These provide energy and maintain normal bodily functions.
- Vitamins (Micronutrients): A, D, E, K, B1, B2, B6, B12, vitamin C, niacin, folate, pantothenic acid, choline, and biotin. Vitamins play crucial roles in various physiological processes.
- Minerals (Micronutrients): Potassium, sodium, calcium, phosphorus, magnesium, chloride, iron, iodine, zinc, selenium, copper, fluoride, chromium, manganese, and molybdenum. These are essential for maintaining internal balance.
- Amino Acids: Essential amino acids include lysine, tryptophan, phenylalanine, methionine, threonine, isoleucine, leucine, and valine. Arginine is essential for infants.
- Essential Fatty Acids: Linoleic acid (LA) and alpha-linolenic acid (ALA). These are crucial for cell membranes and the nervous system.
Non-Essential Nutrients
- Dietary Fiber: Helps with digestion, prevents constipation, and lowers cholesterol levels.
- Plant Sterols, Lycopene, Lutein, Anthocyanins, Isoflavones, Anthocyanins, Glucosamine, and Curcumin: These also contribute to health.
Vegetables and Fruits: Irreplaceable Allies
- Vegetables: Especially dark green and leafy vegetables like spinach, chives, and celery have the highest nutritional value. They are rich in vitamins, minerals, folate, and choline, crucial for cardiovascular health and the immune system.
- Fruits: While they contain vitamin C and minerals, their overall antioxidant capacity is lower than that of vegetables. Fruits and vegetables each have unique benefits and cannot fully substitute for one another.
Vegetables and fruits are the cornerstone of a balanced diet. Consuming 300–500 grams of vegetables and 200–350 grams of fresh fruits daily helps maintain good health. Let’s cherish these natural treasures and stay healthy!