Nutrients are the building blocks that supply our body with energy, support growth and make various vital functions possible. In short: they keep our metabolism running smoothly. To ensure a balanced and healthy diet, it's important to understand which nutrients we need and how they affect our body. Besides the classic nutrients, there are other substances, such as secondary plant compounds, which take on important tasks and functions in the human body.
In this article we take a look at the different types of nutrients our body mainly needs to function at its best. We focus on the six main groups of nutrients as part of macronutrients and micronutrients: carbohydrates, proteins, fats, vitamins, minerals and water. Each of these groups plays a unique role and is essential for specific functions in our body.
By understanding the different types of nutrients and knowing what they do, we can put together a balanced diet that supports our body at its best. It's important to make sure we take in all nutrients in adequate amounts, to avoid deficiencies or health problems.
What are nutrients?
The definition goes like this: nutrients are substances the body needs to maintain its functions, grow, develop and gain energy. They serve as building blocks for cells, tissues and organs and play a crucial role in maintaining health. It's important to have a balanced diet that contains all these nutrients in adequate amounts, to make sure the body works at its best and stays healthy. Malnutrition or an imbalance in nutrient intake can lead to health problems. So our advice to you: eat a varied and balanced diet to give your body all the nutrients it needs.
Nutrients overview - nutrient groups
Your body needs nutrients! There are different kinds of substances, which can be split into macronutrients and micronutrients. Macronutrients include carbohydrates, proteins and fats, which are needed in larger amounts to provide energy and carry out important structural functions. Micronutrients, on the other hand, include vitamins and minerals, which are needed in smaller amounts but still carry out vital functions in the body.
Macronutrients
Carbohydrates
Carbohydrates are one of the main groups of nutrients and are an important source of energy for your body. They are made up of sugar molecules, which can come in different structures and sizes. Carbohydrates are found in various foods, including grain products, fruit, vegetables, pulses and dairy products.
The main job of carbohydrates is to supply the body with energy. When we eat carbohydrate-rich foods, they are broken down into glucose in the digestive tract, which then enters the bloodstream. Glucose is the preferred fuel for our cells and serves as the energy supply for vital functions such as breathing, heartbeat, brain function and physical activity.
Carbohydrates also play an important role in maintaining blood sugar levels. After eating carbohydrate-containing foods, blood sugar rises, which stimulates the release of insulin from the pancreas. Insulin allows cells to take up glucose and use it as energy, or store it as glycogen in the liver and muscles. When needed, the stored glycogen can be converted back into glucose and released for energy.
Carbohydrates also have structural functions in the body. Fibre, a type of complex carbohydrate, is important for healthy digestion. It supports gut health, regulates stool consistency and can contribute to keeping digestion regular. Fibre-rich foods such as wholegrain products, fruit and vegetables are therefore an important source of this type of carbohydrate.
It's important to choose the right types of carbohydrates. Wholegrain products, fruit, vegetables and pulses contain complex carbohydrates as well as fibre, which keep blood sugar levels steadier and provide long-lasting energy. Simple carbohydrates, found in sugary drinks, sweets and processed foods, should be eaten in moderation, as they can cause quick spikes and drops in blood sugar.
Proteins
Proteins are an essential group of nutrients made up of amino acids. They play a crucial role in many biological processes in the body. Proteins are involved in building, repairing and maintaining tissue and carry out a wide range of functions.
Proteins are the building blocks of cells, tissues and organs in the body. They are necessary for the growth and repair of tissue, for example when building muscles, bones, skin, hair and nails.
Many proteins act as enzymes, which catalyse biochemical reactions in the body. Enzymes support the metabolic process by speeding up and enabling chemical reactions.
Certain proteins serve as transport molecules that carry substances such as oxygen, nutrients and hormones around the body. For example, the protein haemoglobin carries oxygen through the bloodstream. Proteins can also act as stores for important substances, such as the protein ferritin, which stores iron.
Proteins play a key role in the immune system, as they produce antibodies that help the body's defences.
Certain proteins act as hormones, which work as messengers in the body and regulate various physiological processes. Examples are insulin, which regulates blood sugar levels, and growth hormone, which controls growth and development.
Proteins such as collagen and elastin are responsible for the structure and firmness of tissues like skin, tendons and bones. Proteins such as actin and myosin are important for muscle contraction and make it possible for the body to move.
So you see: egg whites, or rather proteins, are important nutrients made up of amino acids. They play a central role in the body and are involved in many biological processes. Proteins are present in almost all cells and tissues of the body and carry out a wide range of functions.
It's therefore important for you to have enough high-quality protein sources in your diet, to give your body the amino acids it needs. Good protein sources include meat, fish, poultry, eggs, dairy products, pulses, nuts and seeds.
Fats
Fats are one of the three main groups of nutrients, alongside carbohydrates and proteins. They play an important role in the body and have several jobs. But watch out: not all fat is the same. Healthy sources of fat are nuts, seeds, avocados and plant oils.
Fat serves as a highly concentrated source of energy for humans. Compared with carbohydrates, fats provide more than twice as much energy per gram. Fat stores in the body can be used as a long-term source of energy, especially in times of going without food or increased energy needs.
Fats play an important role in the structure and function of cell membranes. Phospholipids, a type of fat molecule, are an essential component of cell membranes and contribute to maintaining cell integrity and cell growth.
Fats act as a protective cushion and insulating layer around our internal organs. They help protect the organs from knocks and injuries and also help maintain body temperature.
Certain vitamins, such as vitamins A, D, E and K, are fat-soluble, which means the body can absorb them better in the presence of fats. Fats play an important role in the absorption, transport and storage of these fat-soluble vitamins in the body.
Fats are involved in the production and metabolism of hormones. Certain hormones, such as sex hormones and some hormones that regulate metabolism, are made from fatty acids.
It's important to pay attention to the type of fats in your diet. Unsaturated fats, especially monounsaturated and polyunsaturated fats, are healthy sources of fat and can contribute to heart health. These fats are found in foods such as nuts, seeds, avocados and plant oils. Trans fats and saturated fats, found mainly in processed foods and animal products, should be eaten in moderation, as they are associated with a higher risk of heart conditions.
Micronutrients
Vitamins
Vitamins are organic compounds needed in small amounts for the body to run smoothly. The body can't make enough vitamins on its own, so they have to be taken in through food or food supplements. There are 13 different types of vitamins, split into two main categories: fat-soluble vitamins (vitamins A, D, E and K) and water-soluble vitamins (vitamin C and the B vitamins).
Vitamins play an important role in turning food into energy. They are essential components of enzymes, which support metabolic reactions and help break down carbohydrates, proteins and fats.
Some vitamins, such as vitamins C and E, act as antioxidants in the body and help protect cells from damage caused by free radicals. They protect cells from oxidative stress and contribute to maintaining healthy cell function.
Various vitamins are important for a strong immune system. They support the formation of antibodies, support the function of immune cells and may contribute to the body's resilience.
Vitamins are crucial for the normal growth and development of tissues, organs and bones. They are especially important for children and teenagers during the growth process.
A balanced diet with a wide variety of foods can usually provide enough vitamins. It's important to eat a varied selection of fruit, vegetables, wholegrain products, lean meat, fish, dairy products and nuts to get the vitamins you need. Even so, you can quickly end up needing more, for example with stress or sport. That's why it always makes sense to keep a close eye on your nutrient needs and your body's nutrient supply.
Minerals and trace elements
Minerals are inorganic substances that occur in small amounts in the body and are needed for various vital functions. Unlike organic nutrients such as carbohydrates, proteins and vitamins, minerals contain no carbon atoms.
Minerals such as sodium, potassium, chloride and magnesium are electrolytes, which play an important role in maintaining the body's fluid and electrolyte balance. They are responsible for regulating the water balance and for transmitting electrical signals in the cells.
Minerals such as calcium, phosphorus and magnesium are crucial for forming and maintaining healthy bones and teeth. They contribute to the strength and structure of the skeletal system.
Trace elements are minerals that occur in very small amounts in the body but are still essential for maintaining various vital functions. Unlike the so-called bulk elements, which are needed in larger amounts, trace elements are only measured in tiny amounts, yet they are still of great importance for metabolism and wellbeing.
Minerals such as calcium, sodium and potassium are indispensable for normal muscle contraction and the transmission of nerve signals. They play a role in regulating muscle movement and communication between nerve cells.
Some minerals, such as zinc, copper, iron and magnesium, are components of enzymes. Enzymes are proteins that support and speed up chemical reactions in the body. Minerals act as cofactors for enzymatic reactions and are therefore important for the metabolic process.
Iron is an essential component of haemoglobin in the red blood cells. It enables oxygen to be transported from the lungs to the body's tissues and so supports the body's oxygen supply.
Various minerals, including zinc, selenium and iron, play an important role in supporting the immune system and the body's defences. They support the production of antibodies and the function of immune cells.
Minerals are taken in through food, especially by eating foods such as dairy products, meat, fish, fruit, vegetables and wholegrain products. A balanced diet with a wide variety of foods can usually provide enough minerals.
Nutrients in frank. products
frank. stands for products that make no compromise between taste and nutrients. We want to inspire and encourage you towards your own healthy lifestyle and help you get there. That includes our cleanses, like our juice cleanse, which gives you distance from fast-paced everyday life and a chance to question your habits. On the other hand, a healthy lifestyle also includes your everyday routines, like your diet, exercise and sleep.
When we look at diet, nutrients play an important role. Nutrients help maintain and improve your health on many levels. That's why our products, like our juices, shots and soups, use especially high-quality, fresh and unprocessed raw ingredients that are already as nutrient-rich as possible. Through smart production methods, like the cold pressing of our juices, we manage to preserve the nutrients in our products as well as possible.
