• Carbohydrates – It is one of the main sources of energy for human beings. It comprises of three types of carbohydrates and they include fibre, sugar, and starch. They are usually low calories and thus help in maintaining a healthy diet.

• Calcium – It is a mineral that is vital for building strong bones and teeth. In very fewer quantities it is also needed to our nerves, muscles work and heart. Sources of calcium include pudding, milk, yoghurt, tofu, canned fish, and fresh leafy green vegetables. Lack of calcium leads to a disease called Osteoporosis.

• Cholesterol – It is essential for the brain, nerves, and development of cells. It plays an important role in the forming of enzymes and hormones. Foods include cheese, milk, chicken, beef, and fish.

• Fats – It is one of the most important sources of calories. One gram of fat consists of 9 calories. It is almost twice of calories that we get from carbohydrates and proteins.  Fat is usually found in foods that we use in cooking, as spreads on bread and it also found in snacks, pastries.

• Iron – It is a constituent of our red blood cells. Its function is to carry oxygen from our lungs to organs, muscles, and cells. Food sources include spinach, soybeans and other leafy vegetables.

• Protein – They are made of amino acids. We can obtain protein in foods such as nuts, lentils, beef, rice, chicken, beef etc.

• Sodium – Foods like milk and fresh vegetables contain sodium. Lack of sodium might lead to high blood pressure.
• Vitamins and Minerals – Vitamins and Minerals are required in minute amounts and are essential for maintaining a strong immune system, build strong bones and muscles and also promotes normal growth and development.  Most vitamins come from fresh fruit and vegetables, with some also found in fish, meat, dairy, and eggs.  Minerals, such as calcium and iron, also help the body perform optimally.  The best sources are vegetables, dairy, meat, and some fish.

• Water – Around 50 – 70 per cent of our body is made of water. Therefore this amount should always be maintained in the body. Water is the only medium through which all essential nutrients, vitamins, minerals and other wastes in the body are transported. Water also plays a vital role in regulating the body’s temperature.

Nutrients are the substances in food that maintain the body and make it work. Most of what one eats is made up of carbohydrates, proteins, and fats. Nutrients needed in smaller amounts, but still vital, are vitamins and minerals. Also on the list are fibre and water. Our diet should comprise a mix of foods that supply all necessary nutrients in the right amounts. Such a diet is called a balanced diet. Let’s have a glimpse of nutrition in human beings.