What are the nutrients

There are currently seven categories of essential nutrients recognized by the global nutrition community, namely protein, fat, carbohydrates, vitamins, minerals, water and dietary fiber. There is no need to remember any complicated academic classifications. To put it simply, they are the core substances that you must ensure first when eating every day.

A while ago, I gave dietary guidance to a junior high school student who was preparing for an exam. His mother stocked a cabinet full of supplements, including protein powder, multivitamins and DHA. However, the child only ate a small bowl of staple food every day, which was not even enough for the most basic carbohydrate energy supply. He was always sleepy in class, and no matter how many detailed supplements he took, it was useless.

The staple foods you usually eat, such as rice and sweet potatoes, mainly provide carbohydrates and are the most direct source of energy for the body. I have met many girls who are losing weight and dare not touch any staple food. In fact, it is completely unnecessary. Just choose whole grains that raise sugar slowly; meat, eggs, milk, The protein in soy products is the "brick" of body repair, ranging from the growth of nails and hair to the maintenance of immunity; the fat in cooking oil, nuts, and avocados is not a scourge, and hormone synthesis and fat-soluble vitamin absorption depend on it. These three categories are the "big ones" who need to eat by the gram every day. The remaining vitamins and minerals are much smaller, mostly in milligrams or even micrograms. However, if they are missing, there will be minor problems. For example, rotten corners of the mouth are mostly caused by a lack of B vitamins. Darkening of the eyes when standing up after squatting for a long time may be related to iron deficiency. If you eat a balanced diet, you don't need to take additional supplements at all.

Many people don’t know that water is also a type of nutrient. I once met a fitness enthusiast who calculated protein and carbohydrates to the gram per day, but he couldn’t remember to drink water. He drank less than 1 liter a day. Not only did he have constipation, but he also always felt that he was out of shape during training. He just ignored the water. In addition, dietary fiber was previously classified as carbohydrates. Later, academic circles found that it cannot be digested by the human body to provide energy. It can also help regulate intestinal flora and control blood sugar, so it was separated into the seventh category. You can get enough by eating more whole grains, green leafy vegetables, and mushrooms.

By the way, there is still a consensus in the academic community. Many scholars believe that phytochemicals such as anthocyanins, lutein, and soy isoflavones should also be included in the category of nutrients. After all, people now generally have a refined diet and do not eat enough vegetables. A lack of these substances will also increase the risk of chronic diseases. However, some scholars believe that as long as you eat a balanced diet, you can get enough, and they are not considered "essential". There is currently no unified conclusion.

To be honest, you don’t have to look at those fancy-sounding new concept supplements. Eat enough of these seven categories of basic nutrients first, which is better than anything else.