Nutrients
General nutrients
Key components of food that provide the body with energy and all the necessary substances for life, growth, and normal functioning.
Carbohydrates
The main source of energy. In the body, they are converted into glucose, which is used as fuel or stored as glycogen. They participate in metabolism, the synthesis of amino acids, hormones, and enzymes, support the immune system, are part of the structural components of cells, and affect blood sugar levels. Simple carbohydrates (glucose, fructose, sucrose) are absorbed quickly, providing a rapid burst of energy. Complex carbohydrates (starch, fiber) are digested slowly, stabilizing sugar levels and prolonging satiety. An excess of simple carbohydrates (sugars) can lead to glucose spikes and metabolic disorders.
Minerals
Support metabolism, bone formation, nerve impulse transmission, water-salt balance, and immune function. They are part of enzymes and fluids, regulating their activity. They are absorbed from food; bioavailability depends on the form of the compound, the condition of the gastrointestinal tract, and compatibility with other substances in the same meal. Deficiencies are rare (with the exception of iron, zinc, and iodine; less commonly magnesium, selenium, and calcium). Excessive intake of supplements can be toxic.
Vitamins (fat-soluble)
Important for metabolism, growth, and regulation of bodily functions. They accumulate in the liver and adipose tissue and are used as needed. Absorption depends on the functioning of the liver, bile ducts, and gastrointestinal tract, as well as the presence of fats in food. In excess, especially from supplements, they can cause toxic effects.
Vitamins (water-soluble)
Participate in energy metabolism, nervous system function, and cell growth. They are practically not stored in the body (except for B12) and require regular intake with food. They are easily destroyed by heat treatment and improper storage of products. Excess amounts are safely excreted in urine; toxic doses are not found in food.
Amino acids
Participate in the synthesis of proteins, hormones, enzymes, and neurotransmitters. They regulate metabolism, ensure growth, tissue repair, and immune defense. Essential amino acids are not synthesized by the body and must be obtained from food daily and in full. The body can synthesize replaceable amino acids on its own, but their intake with food is also important for health, especially during periods of increased demand, such as during high stress or illness. A deficiency of amino acids disrupts the functions of all systems.
Saturated fatty acids
Provide energy and participate in the construction of cell membranes and hormones. They are easily absorbed, especially from animal products. Excessive consumption of certain saturated fatty acids can raise levels of “bad” cholesterol (low-density lipoproteins) and increase the risk of cardiovascular disease.
Monounsaturated fatty acids
Support cell health, improve blood lipid profile and metabolism. They are easily digestible and heat-resistant. Regular consumption reduces the risk of chronic diseases. The main sources are olive oil, avocados, and nuts.
Polyunsaturated fatty acids
Essential components involved in maintaining cell membrane flexibility, regulating inflammation, cholesterol levels, and hormonal balance. They have two or more double bonds, remain liquid at room temperature, and are susceptible to oxidation during storage and heating. They are not synthesized by the body, so they must be obtained from food — fish, nuts, and seeds. To preserve their properties, avoid overheating oils.
Trans fatty acids
Do not perform any useful functions in the body. They increase the level of “bad” cholesterol (LDL) and reduce the level of “good” cholesterol (HDL), contributing to the development of cardiovascular diseases. They are formed during the hydrogenation of oils. Their consumption should be minimized by avoiding products with partially hydrogenated oils and giving preference to healthy fats.
Sterols
Important components of cell membranes that regulate their fluidity and permeability. Cholesterol is synthesized in the liver (endogenous) and comes from animal-based foods (exogenous). Phytosterols come exclusively from plant-based foods. In the intestine, phytosterols compete with cholesterol for absorption. Since they themselves are absorbed to a limited extent, this leads to a decrease in the level of “bad” cholesterol (LDL) in the blood. When consumed in excess, phytosterols can slightly reduce the absorption of fat-soluble vitamins.
Other
Other bioactive compounds that affect physiological processes but do not belong to the main classes of nutrients.