Macronutrients and Essential Nutrients for Human Health

Macronutrients and Essential Nutrients

1. Carbohydrates: Energetic Fundamentals

Simple Sugars (Carbohydrates)

• Candy, crystal sugar.
• Soluble in water.

Complex Carbohydrates

• Not sweet or crystalline.
• A union of simple carbohydrate molecules.

2. Lipids

• Insoluble in water and have an oily appearance.
• Fats: High-energy molecules based on chemical composition.
• Differences in Fats:
  • Saturated fat: Animal origin.
  • Unsaturated fats: Vegetable origin.
• Lipid components of cell membranes.
• Lipids with regulatory function.

3. Proteins: Structural Molecules

• Important structure molecules.
• Formed by the union of simpler molecules called amino acids.
• There are 20 amino acids; 12 can be synthesized in the diet, and 8 are essential.

4. Vitamins

• Essential for the proper functioning of the organism.
• Needed in small quantities.
• Found in raw or cooked foods.
• Classified as fat-soluble vitamins or water-soluble vitamins.

5. Minerals / Inorganic Substances

• Some are structural; others allow the functioning of the organs.

6. Water

• The most abundant molecule in our bodies.
• Acts as a solvent.
• Substance transport system.
• Regulates body temperature.

Functional Needs

1. Energetic Needs

The need for energy to warm the body and perform any physical activity.

2. Structural Needs

Involves providing nutrients to build and repair biological structures.

3. Regulatory Functional Needs

Vitamins and minerals are responsible for carrying out all life processes; fewer are needed, but they are essential.

Basal Metabolic Rate (BMR)

BMR Definition

The minimum amount of energy required at rest to carry out all life processes.

Dietary Definitions

Custom Definitions

• Calorie: The amount of heat required to raise the temperature of 1 gram of water by 1 degree Celsius.
• Food Pyramid: Summarizes recommendations on the consumption of different foods.
• Diet: The quantity and type of food a person consumes daily.

Healthy Diet Principles

Healthy Diet Characteristics

Provides structural and energy nutrients needed in adequate proportion, varying by age and sex.

General Recommendations

• Diversify food intake.
• Have multiple meals a day.
• Consume fresh plant foods.
• Avoid overly refined ready meals.
• Contain unsaturated fats.
• Eat foods rich in fiber.

Mediterranean Diet

The traditional eating pattern of Southern European countries, including Spain, currently considered the most healthy and balanced.

Nutritional Imbalances

Differences: Nutrition vs. Malnutrition

• Undernutrition: Occurs when the amount of food ingested is insufficient.
• Improper Nutrition: Inadequate food ingestion causes the appearance of these diseases:
  • Marasmus: Caused by total lack of food.
  • Kwashiorkor: Caused by severe protein deficiency.