Nutritional Facts

Nutrition forms the foundation of health, performance, and overall well-being. The human body relies on a balanced intake of essential nutrients to function optimally, repair tissues, produce energy, and support growth. Among these nutrients are amino acids, carbohydrates, fats, proteins, vitamins, and minerals—each playing a unique and vital role in maintaining physiological balance.

On this page, detailed nutritional facts about amino acids, carbohydrates, fats, protein, vitamins, and minerals are provided below, offering clear insights into their functions, sources, and importance in a balanced diet.

 

Carbohydrates

Carbohydrates are one of the three main macronutrients, alongside proteins and fats. They are the body’s primary source of energy, as they are broken down into glucose, which fuels cells, tissues, and organs. The brain and nervous system, in particular, rely heavily on glucose for proper function.

Carbohydrates are found in foods such as grains, fruits, vegetables, legumes, and dairy products. They can be classified into two main types:

  • Simple carbohydrates: Found in foods like sugar, honey, and fruit. They are quickly digested and provide rapid energy but may cause spikes in blood sugar.
  • Complex carbohydrates: Found in whole grains, vegetables, and legumes. They contain fiber and starch, are digested more slowly, and provide sustained energy.

Fiber, a type of carbohydrate that the body cannot fully digest, plays an important role in digestive health, blood sugar regulation, and cholesterol management.

Simple and Complex Carbohydrates with Glycemic Index (GI)

The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood sugar levels. Foods are classified as:

  • Low GI: 55 or less
  • Medium GI: 56–69
  • High GI: 70 or more

Key Notes
  • Simple carbohydrates often have higher GI values, but not always (e.g., orange juice is moderate).
  • Complex carbohydrates generally have lower GI values, especially legumes and whole grains.
  • Cooking methods and ripeness can affect GI (e.g., ripe bananas have a higher GI than unripe ones).
  • Combining carbs with protein, fat, or fiber can lower the overall glycemic response.

 

Fats

Fats, also known as lipids, are one of the three main macronutrients alongside carbohydrates and proteins. They are a concentrated source of energy, providing more than double the calories per gram compared to carbohydrates and proteins. Beyond energy, fats play several critical roles in maintaining overall health and supporting vital bodily functions.

Fats are essential for:

  • Energy storage: They act as the body’s long-term energy reserve.
  • Cell structure: Fats are key components of cell membranes, helping maintain their integrity and flexibility.
  • Nutrient absorption: Certain vitamins (A, D, E, and K) are fat-soluble and require fats for proper absorption.
  • Hormone production: Fats are involved in the synthesis of hormones, including sex hormones and stress-related hormones.
  • Insulation and protection: They help regulate body temperature and cushion vital organs.

There are different types of fats, including unsaturated fats (generally considered beneficial), saturated fats (should be consumed in moderation), and trans fats (linked to negative health effects and best avoided).

Key Notes

  • Fats are a major macronutrient and a dense source of energy.
  • They support cell structure, hormone production, and vitamin absorption.
  • Unsaturated fats (from sources like nuts, seeds, fish, and olive oil) are beneficial for heart health.
  • Saturated fats should be limited, while trans fats should be avoided.
  • Balanced fat intake is essential for overall health and well-being.

 

Protein

Protein is one of the three main macronutrients, alongside carbohydrates and fats. It is essential for building, repairing, and maintaining body tissues, including muscles, skin, organs, and hair. Proteins are made up of amino acids, which serve as the body’s building blocks for growth and development.

Beyond structural functions, protein plays a vital role in many processes:

  • Enzyme activity: Proteins act as enzymes that speed up chemical reactions in the body.
  • Hormone regulation: Certain hormones, such as insulin, are proteins that help regulate body functions.
  • Immune defense: Antibodies are proteins that protect the body against infections.
  • Transport and storage: Proteins help carry substances like oxygen (hemoglobin) and store nutrients.
  • Energy source: When carbohydrates and fats are insufficient, protein can be used as an energy source.

Protein is found in both animal sources (meat, fish, eggs, dairy) and plant sources (beans, lentils, nuts, seeds, whole grains).

Key Notes

  • Protein is essential for growth, repair, and maintenance of tissues.
  • Made up of amino acids, the body’s building blocks.
  • Supports enzymes, hormones, immune function, and nutrient transport.
  • Can serve as an energy source when needed.
  • Found in both animal and plant-based foods.

 

Amino Acids

Amino acids are the building blocks of proteins, which are essential for growth, repair, and maintenance of body tissues. They play a vital role in numerous biological processes, including enzyme function, hormone production, immune response, and energy metabolism.

Proteins are made up of chains of amino acids, and the body requires a balanced supply of them to function properly. There are 20 standard amino acids, which are categorized into essential and non-essential groups.

Essential Amino Acids

Essential amino acids cannot be produced by the body and must be obtained through diet. They are crucial for protein synthesis, tissue repair, and nutrient absorption. Examples include leucine, isoleucine, valine, lysine, and tryptophan.

Non-Essential Amino Acids

Non-essential amino acids can be synthesized by the body, even if they are not directly obtained from food. They still play important roles in metabolism, immune function, and overall health. Examples include alanine, aspartic acid, glutamic acid, and serine.

Key Notes

  • Amino acids are the fundamental units of proteins.
  • There are 20 standard amino acids.
  • Essential amino acids: must come from food sources.
  • Non-essential amino acids: produced naturally by the body.
  • Both types are necessary for maintaining health and supporting vital functions.

 

Vitamins

Vitamins are organic compounds that the body needs in small amounts to function properly. Unlike macronutrients such as carbohydrates, proteins, and fats, vitamins do not provide energy but are essential for regulating many physiological processes. They support growth, development, and the maintenance of overall health.

Vitamins are classified into two main groups:

  • Fat-soluble vitamins (A, D, E, K): Stored in the body’s fat and liver, these vitamins are absorbed with dietary fat and play roles in vision, bone health, antioxidant protection, and blood clotting.
  • Water-soluble vitamins (B-complex and C): Not stored in large amounts, these vitamins need to be consumed regularly. They are important for energy metabolism, red blood cell formation, immune function, and collagen production.

A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats usually provides sufficient vitamins. Deficiencies or excesses can lead to health problems, highlighting the importance of proper intake.

Vitamins, Food Sources, and Their Functions

Key Notes

  • Vitamins are essential micronutrients required in small amounts.
  • They regulate body processes rather than provide energy.
  • Fat-soluble vitamins (A, D, E, K): stored in fat and liver, absorbed with dietary fat.
  • Water-soluble vitamins (B-complex, C): not stored in large amounts, need regular intake.
  • Support functions such as vision, bone health, immunity, energy metabolism, and tissue repair.
  • Balanced nutrition is the best way to meet vitamin needs.

 

Minerals

Minerals are inorganic nutrients that the body requires in small amounts to carry out essential functions. Unlike vitamins, which are organic compounds, minerals come from the earth and are absorbed by plants and animals. They are crucial for maintaining overall health, supporting structural components, and regulating many physiological processes.

Minerals are divided into two categories:

  • Macrominerals: Needed in larger amounts, such as calcium, phosphorus, magnesium, sodium, potassium, and chloride. These are important for bone health, fluid balance, nerve signaling, and muscle function.
  • Trace minerals: Needed in smaller amounts, such as iron, zinc, copper, iodine, selenium, and manganese. These support oxygen transport, immune defense, thyroid function, and antioxidant protection.

A balanced diet that includes a variety of whole foods—such as fruits, vegetables, dairy, lean proteins, legumes, and whole grains—helps provide the necessary minerals for good health.

Key Notes

  • Minerals are inorganic nutrients essential for body functions.
  • Macrominerals: required in larger amounts (e.g., calcium, magnesium, potassium).
  • Trace minerals: required in smaller amounts (e.g., iron, zinc, iodine).
  • Support bone strength, fluid balance, nerve and muscle function, oxygen transport, and immunity.
  • Obtained through a varied, balanced diet.