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= Nutrition (The Importance of Nutrients) =

Nutrition is the process by which a plant or animal nourishes itself with nutrients in an effort for the body to grow, repair and maintain itself. The division of the two types of nutrients needed for plants and animals to survive are micro nutrients and macro nutrients. Centering around food, the act by which organisms consume, focuses on the production of energy for the organism to transport nutrients and catabolize them through different biological processes that differ based on the type of organism to produce energy. This energy is used to improve/maintain cellular processes like synthesis and maintenance, adding the production of ATP by photosynthesis or cellular respiration to aid in animal movement or plant functions.

Macronutrients
Macro nutrients include carbohydrates, lipids, proteins as well as fibers. Large amounts of these are required to provide an organism with large amounts of energy, sustain biological functions of the organism as well as maintain daily activities.

Carbohydrates
Usually found as starches and sugars, carbohydrates are a macronutrient essential in providing quick energy to an organism. In humans, about 40-60% of energy is provided by the consumption of carbohydrates. Ingestion of carbohydrates usually undergoes biological processes that turn it into glycogen and stored in musculature and the liver, however, it can be quickly turned to glucose as the body requires it.

In plants, the process of photosynthesis uses carbon dioxide to produce energy for the plant to use and excrete oxygen, however throughout this process, carbohydrates are also produced by plants to produce a common carbohydrate know as cellulose among others. Cellulose is used by plants as a structural component and cannot be ingested by the human body. Plants usually story surplus glucose in their roots and leafy parts to be used for times of metabolic need. The importance of photosynthesis in plants is that they are the simplest and most common energy source for organisms that require energy through cellular respiration.

Proteins
Proteins are an essential part of our diet. Being made up of amino acids, our consumption of proteins is needed due to 9 amino acids that the body cannot produce by itself, these amino acids are called essential amino acids. In addition, proteins are mostly known for their aid in building bones and muscle tissues, however proteins are seen to be an essential part in cellular processes. In the cell, transport proteins, transport and cellular repair is mostly carried by proteins. Immune systems and some metabolic reactions are also operated by different proteins. A easy example to show this is in the process of ATP production through the ETC chain in the walls of the mitochondria. Electrons and compounds travel through multiple different proteins, producing ATP at multiple areas to finish the ETC with the protein ATP Synthase.

Proteins can be found from a variety of sources, including poultry, fish, meat, eggs, soybeans, cheese, yogurt and quinoa. Plants also are a very good source of proteins however it has been seen that proteins found in plants do not include all 9 essential amino acids. Common plants that have protein in them are whole grains, vegetables, legumes, nuts and fruits. It is recommended by the FNB institute of medicine to have a balanced diet with a variety of foods to provide the body with an abundance of all 9 amino acids as well as other macro and micro nutrients.

Lipids
Within lipids, there are three kinds of dietary fats, saturated, unsaturated and trans fats. Saturated fats are fats found in animal sources. They are known for having single bonds and a high melting point, making them easy for the body to store instead of use for energy. Unsaturated fats are mostly found in plant sources (oils, avocado, nuts) they have a double bond and a low melting point, making them efficient sources of energy. trans fats are mostly found in processed goods, snack foods and fast food. Trans fats have been shown to increase the potential for negative health effects like cardiovascular disease. Lipids are a major source of energy, about 20-35% of people's daily energy requirements come from fat and oil consumption. Lipids also are important in the production of fatty acids, and assists with the absorption of vitamins in the body. Importance can be seen when studying the cellular membrane, seeing that almost all of it is made up of phospholipid bases with some transport proteins in between, as well as other components.

Fibers
Fibers are carbohydrates that the body is unable to digest. They are divided into two major groups, insoluble and soluble. Insoluble fibers (mostly found in fruits, legumes and oats, are fibers that dissolve when ingested. Insoluble fibers are usually found in plants, vegetables, wheats and seeds. These fibers do not dissolve in water but are good for retaining water and bulking up the stool. Fibers are used by the body to help avoid constipation, this is due to the fibers stalky and bulky structure which can provide stability and a hard surface for the digestion of foods. Having a good fiber intake can also prevent hemorrhoids and problems in the colon.

Micronutrients
Micronutrients include vitamins, minerals and water. Micro nutrients are used by organisms in a large number of ways. In humans, bone development and growth are deeply affected by the intake of vitamins and minerals. Healing processes and illness prevention are also boosted with proper micronutrient intake by improving blood clotting and immune system functions.

Vitamins
There are several types of vitamins that the body uses to maintain healthy anatomical processes. Vitamin C for example is an antioxidant that protects cells and their functions from harmful stressors. There are many kinds of B-complex vitamins whose main functions include working together with enzymes to produce energy form proteins, fats and other carbs. They also have some function in lessening the effects of aging. A common vitamin that helps in the production of calcium in the body, and thus healthy bone growth and restructuring is vitamin D. This specific vitamin can also be ingested in products like milk but it comes generally in the form of sunlight. ￼ Good sources of vitamins are fish, chickpeas and almonds or avocados.

Minerals
There are two types of minerals, both of which play important parts in the building of body tissues (bones, teeth, nails, etc.), and energy production. The two types of minerals are electrolytes and trace elements. ￼

Electrolytes
Electrolytes include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. The importance of these elements is that they are charged particles. These particles disassociate in the body as anions and cations, causing electrical imbalances and thus aiding in the contraction of muscles, as well as blood transportation and hydration.

Trace Elements
Trace elements (also known as microminerals), are needed in the body but in tiny quantities. These elements include iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium. Most of these work together with the body to maintain homeostasis by helping in protein and enzyme formations, aid in strengthening hard structures like bones and teeth, involved in cell respiration and hemoglobin production. A common problem with iron deficiency is when there is not enough iron to produce hemoglobin and carry oxygen to the required part of the body. Iron deficiency for example can lead to weakness, paleness of skin, fatigue, passing out and migraines.

Water
The importance of water in the body includes the efficient transport of nutrients throughout the body as well as blood cells. ￼ In addition, it regulates temperature through sweating, protects organs, lubricates joints as well as the eyes, mouth, nose, and helps in the proper transport of waste out of the body.