Carbohydrates are the body's primary source of energy. They are broken down into glucose, which fuels your brain, muscles, and other essential systems.

There are simple carbohydrates (sugars) and complex carbohydrates (starches and fiber).

Complex carbs are generally healthier, as they provide sustained energy and contain fiber, which aids digestion.

Whole grains, fruits, vegetables, legumes, and dairy products are good sources of carbohydrates.

Proteins are vital for building and repairing tissues, including muscles, skin, and organs.

Proteins also play a role in producing enzymes and hormones, which regulate various body functions.

Proteins are made up of amino acids. The body needs 20 different amino acids, 9 of which are essential and must be obtained from food.

Lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds are rich in protein.

Fats are a concentrated source of energy and are essential for absorbing fat-soluble vitamins (A, D, E, and K).

Fats also support cell structure, hormone production, and brain function.

Fats are categorized into saturated, unsaturated, and trans fats. Unsaturated fats (monounsaturated and polyunsaturated) are the healthiest, while trans fats should be avoided.

Healthy fats are found in avocados, nuts, seeds, olive oil, fatty fish, and some plant oils.

Vitamins are organic compounds that support various bodily functions, including immune system health, vision, skin health, and bone strength.

Each vitamin plays a unique role in maintaining overall health.

Vitamins are classified into fat-soluble (A, D, E, K) and water-soluble (B-complex, C) categories.

Fat-soluble vitamins are stored in the body, while water-soluble vitamins need to be replenished regularly.

Fruits, vegetables, whole grains, dairy products, and fortified foods are common sources of vitamins.

Minerals are inorganic elements that are crucial for various physiological processes, such as building strong bones, maintaining heart rhythm, and ensuring proper muscle and nerve function.

Key minerals include calcium, potassium, sodium, magnesium, iron, and zinc.

Each mineral has specific roles, from bone health (calcium) to oxygen transport (iron).

Dairy products, leafy greens, nuts, seeds, meat, and seafood are rich in minerals.

Energy and Metabolism: Carbohydrates, proteins, and fats provide the energy needed for daily activities and bodily functions. Without sufficient intake of these macronutrients, the body can become fatigued and weakened.

Growth and Repair: Proteins are crucial for repairing tissues and supporting growth, particularly in children, teens, and pregnant women.

Immune Function: Vitamins like C and D, along with minerals like zinc, play a significant role in maintaining a strong immune system, helping the body fight off infections and diseases.

Bone Health: Calcium and vitamin D are essential for building and maintaining strong bones, reducing the risk of osteoporosis and fractures.

Brain Function: Omega-3 fatty acids (a type of polyunsaturated fat) and B vitamins are critical for cognitive health and emotional well-being.