The human body cannot produce everything it needs to function properly. For this reason, nutrients play a fundamental role in maintaining health, supporting growth, and preventing disease. A balanced diet that includes a variety of nutrients is essential to keep the body working efficiently.
If you want to learn how to design personalised food plans and apply evidence-based nutritional strategies, studying the Master in Sports Nutrition Real Madrid or Master in Sports Nutrition online will equip you with knowledge in areas such as diet therapy, microbiology, and toxicology.
What are nutrients?
Nutrients are chemical substances found in food that the body uses to carry out vital functions such as repairing tissues, producing energy, and supporting growth. They also play a crucial role in metabolic reactions, such as allowing cells to send and receive signals.
During digestion, food is broken down into smaller molecules through the action of enzymes. These nutrients then travel through the bloodstream to the body’s cells, where they are reorganised to store or release energy when required.
- Carbohydrates provide quick energy.
- Fats act as long-term energy reserves.
- Proteins help form cells, repair tissues, and transport substances.
- Vitamins and minerals support immunity, red blood cell production, wound healing, and many other essential processes.
Because each nutrient has a unique function, maintaining a varied and balanced diet is key to meeting our nutritional needs.
What are essential nutrients?
Essential nutrients are those that the body cannot produce on its own and therefore must be obtained through food. They are vital for maintaining good health and preventing deficiencies.
Main essential nutrients
- Essential amino acids: the building blocks of proteins, obtained exclusively through diet.
- Essential fatty acids: such as omega-3 and omega-6, which support brain, cardiovascular and inflammatory processes.
- Essential vitamins and minerals: including vitamins A, B, C, D, E and K, as well as minerals like iron, calcium and magnesium.
These nutrients contribute to growth, immunity, cognitive function, bone health, and much more, highlighting the importance of a balanced eating pattern
Types of nutrients
Nutrients are grouped into two main categories: macronutrients and micronutrients. Each has distinct characteristics and roles within the body.
Micronutrients
These are required in small amounts but are essential for the regulation of physiological processes.
- Vitamins: organic compounds that support functions such as immunity, vision, blood clotting, and metabolism.
- Minerals: inorganic elements involved in bone formation, oxygen transport, nerve function, and fluid balance.
Macronutrients
Macronutrients are needed in larger quantities and provide the body with energy.
- Carbohydrates: the primary energy source, found in foods like fruits, vegetables, bread, pasta and rice.
- Proteins: essential for muscle development, tissue repair and hormone production. Sources include meat, fish, legumes, dairy products and eggs.
- Fats (lipids): necessary for brain function, hormone regulation, and the absorption of fat-soluble vitamins. They are found in oils, nuts, seeds and dairy products.
- Water: often overlooked but vital for hydration, nutrient transport, digestion, and temperature regulation.
Functions of nutrients
Each type of nutrient contributes uniquely to the body’s functioning. Their main roles include:
- Providing energy:
Carbohydrates and fats supply the energy needed for daily activities and physiological processes. - Building and repairing tissues:
Proteins enable cell regeneration, muscle development and recovery after injury. - Regulating metabolic processes:
Vitamins and minerals act as cofactors in the production of enzymes and hormones. - Maintaining fluid balance:
Minerals such as sodium and potassium regulate cellular hydration and support nerve and muscle activity.
These combined functions illustrate why a balanced intake of nutrients is fundamental to maintaining optimal health.
Nutrition vs. diet: what is the difference?
Although often used interchangeably, nutrition and diet are not the same.
- Diet refers to the foods we eat on a daily basis.
- Nutrition, however, analyses how the body uses those foods and their nutrients to maintain health, prevent deficiencies and support bodily functions.
In the healthcare field, diet therapy focuses on creating tailored nutritional plans to address specific health conditions. Understanding how each nutrient affects the body is crucial for professionals working in this area.
Conclusion: Getting the right nutrients
Nutrients are essential for life: they provide energy, regulate internal processes and ensure the maintenance and repair of tissues. Knowing the different types of nutrients — and which ones are essential — is key to developing healthy eating habits and designing personalised nutritional strategies.
In summary:
- Nutrients support vital functions such as energy production, tissue repair and metabolic regulation.
- Essential nutrients must be obtained through food.
- Macronutrients (carbohydrates, proteins, fats and water) and micronutrients (vitamins and minerals) each play specific roles.
- Understanding nutrition is fundamental for creating effective, balanced diets.
If you would like to pursue a career in this field, explore the study pathways available in the area of sports degrees at Universidad Europea and start building your future in nutrition and dietetics.