Protein
1. Protein foods are broken by the digestive system into amino acids which assist
in building and maintaining the body. For proper functioning of the body, this
essential amino acid should be provided to the body in the right amount
and quantity.20 amino acids are said to be needed by the body, eight of these amino acids are gotten from food and the remaining twelve is
manufactured by the body. Main
sources of protein are animal products like meat, fish, poultry, milk, cheese,
eggs and vegetable sources like legumes and seeds often contains all essential
amino acids required by the body. In the absence of carbohydrate, protein is used as a source of energy due to its calorie content. These amino acids are then
used for construction and repair of muscle,
blood cells, hair, and other tissues and hormones of the body.
2. Fat and Oil
Oil gives energy and transport nutrients to the body. Fat is
high in calories, but those calories are an important energy source for your
body consisting of a mixture of saturated and unsaturated fatty acids. While
most vegetable oils are high in unsaturated fatty acids but meat and milk-based products are high in animal feedings which is saturated fat. Two families are
essential to fatty acids this includes
essential fatty acids with Omega-3 and Omega-6 which helps the body to function
properly. The main organs in the body are kept safe and protect. It is
necessary for the production and absorption of some vitamins and
hormones. It is recommended that increased diet with Omega-3 reduce the risk
of cancer, and heart conditions. They are also powerful anti-inflammatories,
and they may lower your risk of arthritis, cancer, and Alzheimer disease. Decrease
your risk of heart disease balance your blood sugar and type 2 diabetes, and
improve your brain function and reduce the symptoms of premenstrual illness,
skin and bowel disease. It very
necessary to include healthy fats in your diet to help your body to function
effectively,
3. Carbohydrates
Carbohydrate can be divided into two types. Simple and
Complex carbohydrate. This nutrient is the main source of energy for the
body. Between the two types, the
complex carbohydrate has a high value of
nutrient compared to the other (simple carbohydrate). Because of it lower
calories and less fat it turns to be preferred than fats. One unique fact about
complex carbohydrate is that they allow better control of the blood
glucose. Simple carbohydrates are found naturally in foods such as fruits,
milk, and milk products. They are also found in processed and refined sugars
such as candy, table sugar, syrups, and soft drinks. Simple carbohydrates are
broken down quickly by the body to be used as energy. Carbohydrate provides calories and energy which is used to
build the muscle and support the brain. Bread, cereals, pasta, rice, fruits and vegetables, all these
are sources of carbohydrates. Complex carbohydrates and naturally occurring
sugars should be our most intake
.
4. Fiber plays a very important role in our body and it
therefore needed by the body. There are two kinds of Fibers: soluble and
Insoluble fiber, Soluble fibers as the name indicates dissolve in water easily
but for the insoluble the do not dissolve in water and most plant-based foods
contain a mixture of the two. Soluble fibers (Fruit, Vegetables, Nuts, Seeds,
Rice) helps in reducing the level of cholesterol in the blood and provides very little energy. Insoluble fiber (wheat and
corn squares, bread and grains, vegetables, fruit peel, nuts) do not provide
calories. It helps to relieve or digestive problems such as diverticulitis and
prevent large intestinal cancer. Each type of fiber has its own specific health benefits.Soluble fiber can lower blood cholesterol levels.Soluble fiber works by attaching itself to the cholesterol so that it can be removed from the body.This prevents cholesterol from circulating and being reabsorbed into the bloodstream. Insoluble fiber many help prevent intestinal cancer and other stomach condition such as treating constipation or diarrhea. They also help to speed up digestion.
5. Vitamins and minerals
There are two types of minerals. We have main mineral (or
macro) and trace elements. The main Minerals are required in large quantities
due to its importance. Chloride, magnesium, calcium, phosphorus, sodium,
potassium and sulfur are examples of major minerals. They are required to build
muscles, blood, nervous cells, tooth and bones. Contrary to the main minerals,
trace minerals are only require in small amount. Even though they are very
important for human body. Most of these minerals take part in chemicals reaction. It also assists in the production of important
hormones. Examples of trace minerals, zinc, iodine, copper, manganese,
fluorine, chromium, selenium, molybdenum,
and boron. Vitamins and minerals perform hundreds of roles in the body which
makes them very essential to our overall health. This Organic substances are
nourishment to the body and they are needed in small quantity for the body to grow and to retain its healthy condition. These vitamins and
minerals are needed by the body but it cannot manufacture sufficient amounts on
its own. Eating a healthy diet remains the best way to get sufficient amounts
of the vitamins and minerals you need. They help build up bones, heal
wounds, and boost the immune system. They also convert food into energy and repair cellular damage. They also
support the body system, such as hormones system, oxygen transportation and
enzymes system. Mostly available, vitamins A, B1 (thiamin), B2 (riboflavin), B3
(Niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (Biotin), B9 (folic
acid), B12 (coalmine) C (Ascorbic acid), vitamin D, B and C, K. Vitamin A, C
and E and minerals (such as zinc, copper, selenium or manganese) work as
antioxidants. These antioxidants remove harmful effects of free radicals which
makes the body safe. In doing so, these essential nutrients prevent cancer and many other degenerative diseases such
as aging, heart disease, autoimmune disease, pesticide, pestilence, diabetes
mellitus disease and Alzheimer’s and cancer.
6. Water
Water is an essential nutrient for good health. Most of our body weight (50-80%) is water. Water helps to control the temperature of the body, helps in the transportation of nutrients to the cells and work to remove waste from the cells. It is recommended that adults have to drink 8 glasses a day. This liquid can not only be water. It can also be obtained from juices, milk, soup and fruit and vegetable-filled food items. The larger advantage of water than other fluid, no extra calories is added to your body.
Water is an essential nutrient for good health. Most of our body weight (50-80%) is water. Water helps to control the temperature of the body, helps in the transportation of nutrients to the cells and work to remove waste from the cells. It is recommended that adults have to drink 8 glasses a day. This liquid can not only be water. It can also be obtained from juices, milk, soup and fruit and vegetable-filled food items. The larger advantage of water than other fluid, no extra calories is added to your body.
