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Background
The composition of nutrients, both macronutrients and micronutrients vary significantly in different food items and food groups. When these food items are classified botanically or taxonomically, some food groups prove to have a higher concentration of certain nutrients than others. The variation in nutrients concentration in these food groups is mainly associated with the nature and chemical composition of the food as well as individual nutrients. For example, water-soluble vitamins, classified and micro-nutrients are highly concentrated in green leafy and cruciferous vegetables while their concentration is low in animal products such as meat and dairy products. Therefore, this essay explains more about the variety of nutrients in different food groups, the reasons for these variations, and the health benefits associated with the nutrients.
Macronutrients
Just as the name suggests macronutrients are the nutrients that are required in the body in large amounts. These nutrients play a major role in maintaining normal growth and development, supplying energy for the vital organs and protecting these organs. The macronutrients comprise the carbohydrates, both simple and complex, lipids, and proteins (Meyer, 2018). Each of these nutrients plays a different role in the body. Additionally, the distribution in different food groups significantly varies. These macronutrients are extensively discussed below.
Carbohydrates
Carbohydrates lie under the macronutrients classification and their main role is to provide the body with energy, which is produced as glucose after carbohydrates metabolism. Both simple and complex carbohydrates give energy to body organs and cells. The main difference between the two types of carbohydrates is in their chemical structure. Simple carbohydrates have one to two sugar molecules in their structure while complex ones have more than two sugar molecules. When foods are grouped taxonomically or botanically, leaves, cruciferous vegetables, and seeds have a high level of complex carbohydrates. On the other end, animal products have significantly low levels of complex carbohydrates (Clevers, E., & Urlings, 2015). Simple carbohydrates are found in processed foods such as juices and dairy products. For example, from the datasheet presented, fresh orange juice has 20.8 grams of simple sugars and 5g of complex sugars.
Proteins
Proteins are another macronutrient needed in the body for the synthesis of body tissues. The muscle mass of a person is made of proteins, which are simplified into amino acids. Dietary protein varies in different food groups. For instance, the leaves, cruciferous vegetables, and fruits have the lowest amounts of protein while seeds and animal products have the highest respect. The variation in these food groups is mainly due to the nature of the food (Havemeier, et al, 2017). Vegetables, both leafy and cruciferous are high in vitamins while grains and animal products are high in macronutrients.
Another variation of proteins in different foods is in the type of protein. Proteins of high biological value are found in animal sources of foods, i.e meats, eggs, and milk. While plants are good sources of protein, this protein is of low biological value. The seeds also have antinutrient factors such as phytates which reduce the bioavailability of these proteins during the digestion process.
Micronutrients
Unlike the ma macronutrients, micronutrients are required in the body in much lesser amounts. These nutrients are involved in the metabolic pathways, which metabolize the macronutrients. Vital organs such as the heart, brain, kidneys, lungs, and liver greatly depend on these nutrients for normal functioning. The distribution of micronutrients in different taxonomic and botanic food groups significantly varies. The variation can be associated with the nature of a food group or individual food items. Food processing and preservation methods can also affect the micronutrient levels in a food item (Havemeier, et al, 2017). These nutrients are explained more in the subtopics below.
Micronutrients (Vitamins)
Vitamins are broadly classified into water-soluble and fat-soluble vitamins. The water-soluble vitamins dissolve in water and are heat-labile. These vitamins also do not require oils for them to be efficiently absorbed. On the other hand, fat-soluble vitamins are not soluble in water and require oil to be efficiently absorbed.
Thiamine (B1)
Thiamine is a water-soluble vitamin that plays a significant role in the Krebs cycle, a metabolic pathway that converts carbohydrates into energy. Vitamin B1 also is involved in conducting nerve signals and muscle contraction. Food groups with high levels of thiamine include seeds and cruciferous vegetables. However, the thiamine levels in seeds are higher than in all other food groups as this nutrient is mainly found in foods with complex carbohydrates (Clevers, E., & Urlings, 2015). Polished grains such as corn, wheat, and rice are low in thiamine.
Niacin (B3)
Niacin is also a water-soluble vitamin that is found in various food groups. The nutrient is involved in energy metabolism. It also helps in the regulation of body cholesterol levels. Food groups with high levels of niacin include the underground storage organs, animal products, and seeds (Clevers, E., & Urlings, 2015).
Vitamin A
Vitamin A is a fat-soluble vitamin that is necessary for maintaining skin integrity and promoting good vision. Underground storage organs such as sweet potatoes and carrots have high levels of vitamin A, followed by cruciferous vegetables and leaves. All red-orange colored fruits and vegetables are good sources of vitamin A. The main reason why this nutrient is selectively distributed in these food groups is that they contain the beta-carotene pigment, which is responsible for their color (Havemeier, et al, 2017). Some leaves such as spinach also have relatively high amounts of vitamin A. For example, spinach has 609.5 micrograms, and sweet potatoes have as high as 1921.8 micrograms.
Vitamin E
Just as vitamin A, vitamin E is a fat-soluble vitamin that has antioxidant properties. Normally, the body gets oxidative stress from byproducts of metabolism, exposure to chemicals, long-term use of drugs, and obesity. Oxidative stress can cause diseases such as cancer, and rheumatoid arthritis and tamper with the management of diabetes Mellitus. Antioxidants scavenge the free radicals responsible for causing oxidative stress, thus reducing their negative impacts on health (Clevers, E., & Urlings, 2015). Food groups high in vitamin E are the seeds followed by green leafy vegetables. For example, almonds have 36.7 mg of vitamin E.
Micronutrients (Minerals)
Iron
Iron is an essential mineral in the body. It is involved in the formation of blood and helps to prevent anemia. Dietary iron deficiency can lead to iron deficiency anemia (IDA). Various food groups are rich in iron. However, dietary iron is classified as heme and non-heme iron. Although plant-based foods such as lentils and green leafy vegetables are rich sources of dietary iron, the iron from these foods cannot be readily absorbed in the body as it requires the aid of vitamin C (Meyer, 2018). In contrast, the heme iron from animal sources such as beef, chicken, and liver is readily absorbed snd does not require the aid of vitamin C.
Food groups with high levels of iron include seeds, leaves, and animal sources. For example, lentils have 12.5 mg of iron. Iron is significantly low in fruits and underground storage organs. Cruciferous vegetables have relatively higher levels of iron compared to fruits.
Calcium
Calcium mineral is an important component of bones and teeth. People with degenerative bone disorders have calcium losses, leaving their bones weak and brittle. The absorption of this mineral into the body requires the aid of vitamin D, which can be gotten from the sun and other dietary sources. Food groups that are high in calcium include seeds, cruciferous vegetables, dairy products, and leafy vegetables. Fleshy fruits and underground storage organs have significantly low amounts of calcium.
In conclusion, nutrients, both macronutrients, and micronutrients vary in their distribution in different food groups. The variation of these nutrients is mainly associated with the nature of food items and the nature of individual nutrients. For example, fat-soluble vitamins such as vitamin A are highly concentrated in red to orange pigmented foods. This is because these food items contain the betacarotene pigmentation responsible for the presence of this micronutrient (Meyer, 2018). Other nutrients also vary in their distribution levels in other taxonomic and botanic food groups. The table below shows a summary of the distribution of the nutrients discussed in the essay.
References
Clevers, E., & Urlings, M. (2015). From dietary guidelines to dietary guidance? European Journal of Nutrition & Food Safety, 5(4), 250–259.
Havemeier, S., Erickson, J., & Slavin, J. (2017). Dietary guidance for pulses: the challenge and opportunity to be part of both the vegetable and protein food groups. Annals of the New York Academy of Sciences, 1392(1), 58–66.
Meyer, C. (2018). Diversity among older Australians is both an opportunity and a challenge. Australasian Journal on Ageing, 37(4), 239–240.
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