The Main Food Groups That Are Essential to the Body

A balanced diet is necessary to maintain good health. There are six major classes of nutrients that are essential to the body in order to stay healthy. These classes include vitamins, water, protein, carbohydrates, minerals and fats. They are available from different sources.

Water

• Water is necessary to transport other nutrients to cells, carry waste away, aid in digestion, regulate body temperature and keep the body hydrated. The human body is made up of more than 70 percent water. The brain is more than 75 percent water, the blood is more than 80 percent water and the human liver is more than 96 percent water. Sources of water include plain water, soups, beverages like juice and soda, fruits and vegetables.

Minerals

• Minerals are necessary to help build bones, blood and teeth, and to help the body make use of energy. There are several types of minerals and each one has its own role to play. Iron is needed to transport oxygen around the body to the red blood cells. The best sources of iron are red meat, green leafy vegetables, fortified breakfast cereals and whole-meal breads. Calcium is necessary to help build strong bones and is available in dairy products like milk, cheese and yogurt. Calcium can also be found in nuts, tinned fish, vegetables and white bread.

Proteins

• The body needs proteins to fight infections, build and repair cells and fortify the blood. Proteins are composed of amino acids and are divided into complete and incomplete proteins. Complete proteins are proteins that have all of the eight amino acids necessary for good health. The sources of complete proteins include meat, fish, eggs, milk, chicken and soy beans. Sources of incomplete protein include dried beans, peas, lentils, breads, noodles, grains and cereals.

Fats

• Fats provide fatty acids and energy; they also aid in digestion. There are both good kinds and bad kinds of fat. The bad kinds of fat are the saturated fats. The good kinds are monounsaturated and polyunsaturated fats, which help lower bad cholesterol and decrease the risk of heart disease. Fats can be obtained from palm oil, olive oil, butter, corn oil and lard. Butter and palm oil are usually high in saturated fats.

Vitamins

• Vitamins are needed by the body for growth and general health. The main function of vitamins is to aid body processes. There are two groups of vitamins: fat soluble and water soluble. Fat soluble vitamins are the kind that can be absorbed with fats and stored in the body. They include Vitamins K, D, E and A. Water-soluble vitamins include Vitamin C and the B-complex vitamin. The body does not produce vitamins so they have to be obtained from food. Vitamins can be found in breads and cereals, milk and vegetables and fruits.

Carbohydrates

• Carbohydrates are necessary for the production of energy in the form of calories, and for muscle, nerve and brain development. Complex carbohydrates provide calories and other nutrients and are also a good source of fiber. Simple carbohydrates provide calories and very little nutrients. Sources of complex carbohydrates are grains, breads, noodles, pasta, dried beans, lentils and peas. Sources of simple carbohydrates are powdered sugar, table sugar, brown sugar and the sugar contained in honey and some fruits.