Which nutrients provide the most energy?

Food is a natural and varied source of nutrients. There are four important nutrients: protein, carbohydrates, fats, vitamins and minerals. In it, protein, carbohydrates and fat are the nutrients that generate energy. While vitamins and minerals do not produce energy, they play an important role in strengthening immunity and cell metabolism.

Food is a natural and varied source of nutrients. There are four important nutrients: protein, carbohydrates, fats, vitamins and minerals. So which nutrient provides the most energy of the 4 essential nutrients?
According to research, proteins (proteins), carbohydrates (carbohydrates) and fats (lipids) are energy-producing nutrients. Energy is taken into the body in the form of chemical energy from food: 1g of carbohydrates produces 4kcal, 1g of protein produces 4kcal and 1g of fat produces 9kcal. The energy generated will be used for basic metabolism and physical activities, helping the body to grow and develop.
As for vitamins and minerals, although they do not produce energy, they play an important role in strengthening immunity and cell metabolism.

Protein is an important nutrient for the body. In the average person, protein makes up about 16% of body weight. Every cell, from skin to hair to bones, contains protein. All antibodies, hormones, and important substances in the body are made up of proteins. Protein is involved in the construction of the body's structures as well as in growth and maintenance of health.
Specifically, protein has the following roles:
Is the raw material that forms the body's body. Creates digestive juices, enzymes, hormones that help regulate the body's activities. It is a raw material for creating antibodies, which help the body fight disease. Participate in the transportation of substances. Regulation of water balance and homeostasis. Protein is made up of about 20 different amino acids. There are amino acids that the body can synthesize on its own. But there are also types of amino acids that cannot be synthesized by the body and must be obtained from food, called essential amino acids. 1g of protein will provide 4 kcal of energy. However, the body only uses energy from protein when it is absolutely needed.
Protein is found in foods of animal and plant origin such as: meat, fish, shrimp, crab, eggs, milk, legumes (soybeans, black beans, green beans, red beans), cereals.

Carbohydrates are one of the energy-producing nutrients needed to provide energy for the body, especially the brain and central nervous system, and protect the body against disease. . Specifically, carbohydrates have the following roles:
Build cells and tissues. Helps brain and nervous system development. Regulate body activities. Eating starchy foods also provides the necessary amount of fiber. 1g of carbohydrates provides the body with 4 kcal of energy, accounting for 60 - 65% of the total energy in the diet. Since carbohydrates' most important function is to provide energy, choosing a healthy carbohydrate source is important. Healthy carbohydrates are found in rice, potatoes, corn, beans, whole grains, and fruits.

Fats (lipids) provide energy in its most concentrated form, having the highest calorie count of the four nutrients. 1g of fat provides the body with 9 kcal of energy, accounting for 18% to 25% of the total energy in the diet. However, the daily fat requirement for children is higher than for adults. The important roles of fats are:
As a source of energy (in adipose tissue). Helps enhance absorption of fat-soluble minerals and vitamins such as vitamins A, D, E, K. Supports blood clotting, cell structure and muscle movement. Helps brain and nervous system development. Healthy fats can help balance blood sugar, reduce the risk of heart disease and type 2 diabetes, and improve brain function. With powerful anti-inflammatory properties, fats may help reduce the risk of arthritis, Alzheimer's disease and cancer. Healthy fats are found in sea fish, nuts, and vegetable oils (like avocados, olives, and flaxseeds). Unsaturated fats such as omega-3 and omega-6 fatty acids are essential fatty acids that the body cannot synthesize on its own, which is very good for health. In the diet should limit saturated fat from animals such as lard, butter, red meat...

Vitamins and minerals, also known as micronutrients, are one of the four essential nutrients for the body, supporting function, preventing disease and maintaining health.
There are 13 essential vitamins such as vitamins A, C, D, E, K, B vitamins, ... Each vitamin has its own irreplaceable role. Vitamins are powerful antioxidants, repair damaged cells, so they can reduce the risk of prostate cancer and lung cancer. Vitamins A and B are good for the skin and nervous system. Vitamin D helps bones grow. Vitamin C helps increase resistance, heal wounds and protect blood vessel structures, skin and bones.
Minerals are essential for the body because they help strengthen teeth and bones, regulate metabolism. Some important minerals like calcium, iron and zinc. In addition to strengthening bones, helping with growth and development, calcium also participates in blood clotting, regulates muscle contraction, nerve transmission, supports the activity of pancreatic enzymes to digest fat, increases absorption. vitamin B12. Iron is a building block for red blood cells and hormones. Zinc helps with energy metabolism, promotes growth, boosts the immune system, helps with wound healing, and increases appetite.
In a nutshell, proteins, carbohydrates, and fats are energy-producing nutrients that help with basal metabolism and physical performance. While vitamins and minerals do not produce energy, they play an important role in strengthening immunity and cell metabolism. Therefore, the body needs to supplement these 4 nutrients for healthy growth.
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