Nutrition
Basically, Nutrition is a study of food and its effect on our body. It is an essential requirement of our body for healthy functioning and performing different activities.
You can well identify and distinguish between a healthy child and a weak child. Health and weakness only happen when our body does not get the desired/required quantity of nourishment from food consumed. Thereby the body shows signs of weakness, lack of growth and development, feels lethargic and inappropriate functioning of the brain.
Nutrition = Nourishment
Nourishment comes from the food we eat regularly and how our body cells use these foods for the proper functioning of each of our organs and body parts.
Food must contain appropriate quantities of the following nutrients:-
Proteins
Carbohydrates
Fat
Vitamins
Minerals
Fibre and Water
If human beings do not consume the right quantities of Nutrients then there is always a risk of developing certain and different kinds of health-related problems.
Micronutrients –
These categories of Nutrients are needed in large quantities.
The following are classified under the category of Carbohydrates –
Sugar – It is harmful to the body as it can cause spikes in blood glucose, obesity, and metabolism issues.
Starch and
Fibre (Soluble and insoluble)
Dietary Fiber plays an important role in the health and fitness of our body.
It is an essential part of our diet as it helps to add to our body’s healthy gut Microbiota.
Insoluble Fiber does not dissolve in water and adds bulk to the stool preventing constipation.
It includes :
Fruits
Nuts
Vegetables
Whole grain foods
Soluble Fiber absorbs water to form a gel-like substance that helps to keep cholesterol level lower and regulates blood sugar levels.
Good sources of soluble fiber are :-
Beans
Fruits
Oats
Nuts
Vegetables
Total Dietary Fiber requirement per day
25 gms for adult female
38 gms for adult male
Less fibre requirement after the age of 50 yrs which is –
21 gms for women
28 gms for men
Proteins – It is an essential component for the growth and development of our body. These are obtained from the food we eat. Some foods provide us with complete protein requirements and other foods contain a combination of Amino acids. Such as those who are on a Vegan diet have to combine their food intakes with different ranges of food only to fulfil their body requirements of 20 Amino acids.
Fats – This is also important for our body as it helps in:-
Lubricating joints
Helps organs produce hormones
Enables the body to absorb vitamins
Reduces inflammation
Preserve brain health
Extra intake is again harmful to our body since it can lead to obesity, high cholesterol, liver disease and other health problems.
Water – It is an essential component of our body’s requirements.
60% of our body contains water so consumption of at least 2 litres of water or 8 glasses of water per day. Many people claim that if we do not stay hydrated throughout the day then our energy levels and brain function starts deteriorating.
Micronutrients –
Includes Vitamins and Minerals in small amounts.
Minerals – Our body needs Carbon, Hydrogen, Oxygen, and Nitrogen in the same way as it needs Dietary Minerals such as
Iron
Potassium
Sodium
Calcium
Phosphorus
Magnesium
Zinc
Iron
Manganese
Copper
Selenium
Vitamins
Vitamins are important for the synthesis of new cells in our body. They ensure that the nutrients which we consume with our food are utilized and they are essential for the immune system.
Different kinds of Vitamins our body needs are:-
Vitamin B1, B2, B3, B5, B6, B7, B9, B12,
Vitamin C
Vitamin A
Vitamin D
Vitamin E
Vitamin K
There are a total of 13 different vitamins, which are divided into two groups depending on their solubility.
The first group contains the water-soluble vitamins – these include Vitamin B1, B2, B3, B5, B6, B7, B9, B12 and Vitamin C
The other group comprises those vitamins that are only soluble in fat, namely vitamins A, D, E and K.
So plan your diet as per your health and weight. Expert advice is recommended for every person in order to have a healthy body and mind.
Eat generously! Eat healthily!
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