Nutrition
Eating a balanced diet on a regular basis is all about nutrition. It basically provides fuel to your body. A good nutrient food may supply fuel in the form of energy and nutrients to maintain the function of the brain, muscles, bones, nerve cells and skin. A healthy and basic food helps the body to regulate the circulation of blood throughout the body. Also involved in enhancing the immune system of the body.
Food that is full of nutrients also helps prevent chronic diseases and illness.
Classes of nutrients:
There basically two major classes of nutrients like
- Macronutrients
- Micronutrients
The major classes included in macronutrients are carbohydrates, fats and protein and their essential function in the body to provide energy especially in the form of calories. Calories mainly provide building blocks to nerves and muscles.
In contrast to macronutrients, micronutrients consist of minerals and vitamins of an individual.
Micronutrients are further divided into four sub categories:
- Water soluble vitamins
- Fat soluble vitamins
- Microminerals
- Trace elements
Why are macronutrients and micronutrients essential for our body?
The major group of nutrients like carbohydrates, proteins, fats, vitamins, minerals, dietary fibre, and water plays an essential role in the development of body mass. All these unique groups of nutrients play different and important functions in the body. For our good health, they contribute to each other by performing different functions.
The major functions of these nutrients are discussed below:
Carbohydrates:
The major source of energy in our body is carbohydrates and the main sources of carbohydrates are grains, rice, noodles, fruits, roots, vegetables, dairy products and dairy beverages.
All these food components have a significant amount of carbohydrates. Carbs are a major source of fuel, some carbs are healthier and others don’t depend on your diet. Carbs from white bread and pasta are mostly not healthier rather than carbs from whole wheat, vegetables and fruits.
Proteins:
The major function of proteins in our body is to maintain, grow, build and repair muscles tissue and body cells. The main source of proteins in our body is fish, meat, dairy beans, soy, grains and products, eggs and seafood etc. Every cell in the body mainly contains a variety of proteins especially in hair, skin and bones. According to many studies, the net weight of body proteins is 16%.
All other major substances, antibodies and hormones in your body are made up of proteins. Amino acids are the main components of the proteins and are involved in the formation of different types of proteins. Some amino acids are found in the body but most of the amino acids are produced from the food that we eat.
Fats:
Fats are the major source of energy in our body. In extreme weather conditions, fats help the body to prevent heat stroke and also prevent body organs from being damaged in heat. Fats have the ability to decrease heart diseases. Usually fats have a bad reputation but ongoing studies have shown that healthy fats are the essential component of healthy eating. Approximately 20-25% of your daily calories are obtained from fats.
Omega 3 fatty acids and omega 6 fatty acids are most common and important unsaturated fatty acids in the body play a vital role in the development and maintenance of the body.
Our body cells are also developed by these fats and help the cells to absorb the fats, soluble minerals and vitamins into the body. Fats soluble vitamins are mainly A, D, E and K. The major source of fats in our body are dairy products, meat, seeds, nuts, edible oils etc.
Vitamins:
Vitamins are also essential nutrients that are not produced in humans, so they are generally produced by eating foods that are rich in vitamins because they play an important part in the development of a healthy body.
Their major contribution in the maintenance of metabolism and also involved in the production of healthy skin and hair tissues. Vitamins are future divided into two categories like fats soluble vitamins and water soluble vitamins.
Minerals:
The major group of nutrients are minerals in the body because they are involved in regulating the body functions like contraction and relaxation of muscles, balance of fluids and transmission of nervous system. It also works as a structural component in the body such as calcium in teeth and bones.
Minerals that are most common in the body are zinc, iron and calcium. Calcium gives strength to bones and teeth, iron gives strength to red blood cells and zinc helps the wound to heal and boost up the immune system.
Dietary fibre:
The indigestible part of plants are dietary fibres. The major functions of these dietary fibres promote gastrointestinal, regulating blood sugar and helps to prevent body from constipation. The two major classes of dietary fibres are soluble and insoluble.
Water:
To maintain our body health and weight water are essential nutrients and are the abundant ingredients in the human body. Approximately 62% of our body weight consists of water. A healthy human can live without food for several weeks but not live without water for several days.
The most important function of water in the body is to regulate the body’s metabolism, improve brain function, mood, temperature, help the body to hydrate and prevent dehydration, transport the nutrients throughout the body and help to remove the toxins and waste from the body.
Number of fruits and vegetables are also the main source of water in the body like watermelon and spinach are good to hydrate the body. The colour of your urine also depends on the uptake of water.
Conclusion:
By eating food that contains a healthy variety of fruits and vegetables are all the main and good sources of getting all these 6 essential nutrients. That helps the body to maintain and perform their regular activities properly. All these nutrients help the body to prevent chronic diseases and stay healthy and maintain.
So eating a balanced diet on a daily basis will be beneficial to live long and healthier.