1.2 Identify sources of essential nutrients

This guide will help you answer 1.2 Identify sources of essential nutrients.

Essential nutrients are substances the body cannot produce on its own but needs to function properly. They must come from the diet to maintain good health, support the immune system, repair tissues, and provide energy. The key categories of essential nutrients include carbohydrates, proteins, fats, vitamins, minerals, fibre, and water.

In this guide, we cover the essential nutrients, their functions, and common food sources.

Carbohydrates

Carbohydrates are the body’s primary source of energy. They break down into glucose, which fuels the brain, muscles, and other organs.

Sources of Carbohydrates

Carbohydrates can be classified as simple (sugars) or complex (starches and fibre). Examples include:

• Simple Carbohydrates: Sugar, honey, fruit, milk, and syrups.
• Complex Carbohydrates: Wholegrain bread, brown rice, oats, potatoes, and pasta.
• High-Fibre Sources: Vegetables, beans, lentils, wholegrain cereals, and fruit.

Choosing wholegrain and high-fibre foods ensures sustained energy release and supports digestive health.

Proteins

Proteins are crucial for growth, repair, and maintaining body tissues. They also play an essential role in the immune system, hormone production, and enzyme activity.

Sources of Protein

Protein-rich foods can be animal-based or plant-based:

• Animal Sources: Meat (such as chicken, beef, pork), fish (e.g., salmon, cod), eggs, and dairy products (such as milk, cheese, and yoghurt).
• Plant Sources: Lentils, beans, chickpeas, tofu, tempeh, quinoa, nuts, seeds, and soya products.

For vegetarians or vegans, combining different plant proteins (e.g., rice with lentils) ensures adequate intake of all essential amino acids.

Fats

Fats provide a concentrated source of energy and are vital for absorbing fat-soluble vitamins (A, D, E, K). They also support brain function, protect organs, and help create hormones.

Sources of Healthy Fats

There are three main types of fats:

Unsaturated Fats (Healthiest Option): Found in olive oil, avocados, nuts, seeds, oily fish (like mackerel, salmon, sardines), and sunflower oil.

Saturated Fats (Limit Intake): Present in butter, cream, fatty cuts of meat, cheese, and coconut oil.

Trans Fats (Avoid When Possible): Found in some processed foods, fried snacks, and baked goods.

Unsaturated fats are the best choice for heart health, while excessive intake of saturated or trans fats can lead to high cholesterol or heart disease.

Vitamins

Vitamins are organic compounds that support various body functions, such as immunity, skin health, and energy production. Each vitamin has specific roles and comes from particular food sources.

Key Vitamins and Their Sources

1. Vitamin A: Found in carrots, sweet potatoes, spinach, eggs, liver, and dairy. Supports vision, the immune system, and skin health.
2. Vitamin C: Found in citrus fruits (oranges, lemons), peppers, strawberries, broccoli, and tomatoes. Boosts immunity and aids in iron absorption.
3. Vitamin D: Produced by skin when exposed to sunlight but also found in oily fish, egg yolks, red meat, and fortified cereals. Helps maintain bones and teeth.
4. Vitamin E: Found in nuts, seeds, spinach, and sunflower oil. Acts as an antioxidant and protects cells.
5. Vitamin K: Found in leafy greens (kale, spinach) and broccoli. Essential for blood clotting and bone health.
6. B Vitamins (e.g., B1, B2, B3, B6, B12, folate): Found in wholegrains, nuts, meats, eggs, fish, and fortified cereals. Help release energy from foods and maintain healthy red blood cells.

Eating a wide variety of fruits, vegetables, and other nutrient-dense foods ensures adequate vitamin intake.

Minerals

Minerals are inorganic elements needed for processes like bone formation, muscle function, and maintaining bodily fluids.

Minerals and Sources

1. Calcium: Found in dairy products, fortified plant-based milk, tofu, almonds, and leafy greens. Strengthens bones and teeth.
2. Iron: Found in red meat, liver, fortified cereals, lentils, spinach, and beans. Needed for red blood cell production and oxygen transport.
3. Magnesium: Found in nuts, seeds, bananas, wholegrains, and leafy greens. Supports nerves, muscles, and enzymes.
4. Potassium: Found in bananas, potatoes, tomatoes, oranges, and beans. Helps regulate blood pressure and water balance.
5. Zinc: Found in meat, shellfish, dairy products, pumpkin seeds, and wholegrains. Supports wound healing and immune response.
6. Iodine: Found in fish, shellfish, dairy, and iodised salt. Ensures a healthy thyroid gland.

Since minerals are not produced by the body, they must all come from dietary sources.

Fibre

Fibre is a type of carbohydrate that the body cannot fully digest. Though it provides no calories, it is crucial for digestive health.

Sources of Fibre

High-fibre foods include:

• Wholegrain bread, pasta, and rice
• Oats and bran
• Fruits and vegetables (especially skins like apple peel)
• Nuts and seeds
• Pulses like beans and lentils

Fibre helps regulate bowel movements, reduces cholesterol, and slows sugar absorption, helping manage blood sugar levels.

Water

Water is vital for life and is classified as an essential nutrient. It supports every function in the body, such as temperature regulation, digestion, and circulation.

Sources of Water

While plain water is the ideal choice, the body also receives water from:

• Fruits and vegetables with high water content (e.g., watermelon, cucumber, celery)
• Soups and broths
• Beverages like tea and milk

Adults are recommended to drink 6 to 8 cups of fluid daily. Staying hydrated prevents fatigue, maintains skin health, and supports bodily functions.

A Balanced Approach to Nutrition

While each nutrient serves a unique role, they work together to maintain overall health. For example:

• Vitamin C from fruits aids in the absorption of iron from plant-based foods.
• Fat is necessary for absorbing fat-soluble vitamins like A, D, E, and K.
• Protein helps repair muscles, while carbohydrates provide the energy needed for activity.

Eating a variety of food items from all groups ensures that the diet includes all essential nutrients. Reading food labels for nutrient content can help identify whether a particular item contributes to fulfilling daily requirements.

Final Thoughts and Tips

1. Add vegetables to every meal, either as sides or within main dishes.
2. Swap processed snacks for fruit, nuts, or yoghurt.
3. Include lean protein sources such as chicken, fish, beans, or tofu in every meal.
4. Use wholegrain options for breads, pasta, and cereals.
5. Stay hydrated by drinking water regularly throughout the day.
6. Include “healthy fats” like olive oil or avocados instead of butter or margarine.

By being aware of the sources of essential nutrients, individuals can make informed choices to improve their wellbeing and reduce risks of nutrient deficiencies. Each food choice serves as a building block for overall health.