Why Nutrition is called Foundation of Health

Food contains various nutrition, which required on daily basis for proper functioning  of our body organs smoothly for our entire life. So it is very important to know these nutrition and the functions and effects on our body. Food provide Nutrition with -

1-Carbohydrates    
2-Proteins    
3-Vitamins  
4-Minerals   
5-Fats    
6-Fiber  
7-Water

Its very important to understand each type of nutrition so that reasons to take, functions, effects on our health can be understood. Without reason nothing is required. Lets visit all type of Nutrition one by one-

CARBOHYDRATES

What are Carbohydrates ?

Carbohydrates are the main energy source for the human body. They provide the fuel which the body needs for physical activities. Carbohydrates are sometimes called Carbs or Carbos.

Why Do We Need Carbohydrates?

We need carbohydrates because they give all the body cells the energy. For energy that our body requires, it takes the carbohydrates and turns them into Glucose. Glucose is carried in our blood to all cells and gives us energy. It powers every parts of our body. Glucose lets us run, jump, think, breath and more. Whatever we do , as long as we are using our body, we need the great power of Glucose….

Sources of Carbohydrates

We get carbohydrates from sugar, Fruits and vegetables, cereals, roots and tubers, all products made by cereals like- bread, pasta, noodles etc. Carbohydrates are found in two forms in the food we eat-

Good Carbohydrates: These are digested slowly. They do not cause a high rise in blood sugar level. They give energy over a longer period of time and are generally high in fiber. Foods rich in good carbohydrates are in their natural state. Some examples of Good Carbohydrates-

*Fruits        *Vegetables       *Beans       *Whole Grain Breads        *Whole Grain Cereals

Bad Carbohydrates: They cause immediate high rise in blood sugar level. Bad carbo foods are those that have been refined and processed. These foods are not in their natural state. Most of the nutritional value has been removed from these foods. They are not easily digested. If we eat to many bad carbos, we will most probably gin weight. Individuals who have a lifestyle of eating bad carbos are more at risk to develop diabetes, heart disease, obesity and more… Some examples of Bad Carbohydrates-

*Candies         * Pizzas and Burgers        * Cold drinks and Colas

Adding more of good carbos can improve our health. Deficiency of good carbos hamper our health and deficiency should be covered from natural food. If natural food source not available sufficiently, only than try to get it from some food supplements which are good source of Good carbos and energy.

We can called Carbohydrates are Energy Power House.

PROTEIN                                                                                                      

Proteins are fundamental basis for building the structural components of our body, from basic building block- cells, tissues to muscles and organs. We also need proteins to keep our immune system healthy, create hormones and much more. Proteins play critical roles in the body. They do most of the work in our cells and are required for the structure, function and regulation of the cells and tissues of our body. Proteins also help in balancing blood sugar and controlling the hunger. They also help in repairing of muscles.

Why Proteins are Important to us?

Proteins make up about 15% of the mass of average person. Protein molecules are essential to us in different ways. Much of the fabric of our body is made from protein molecules. Muscle, cartilage, ligaments, skin and hair etc. all are mainly protein materials. Apart from this major structural role that hold us together, smaller protein molecules play important role in keeping our body work properly. Hemoglobin, hormones such as insulin, antibodies and enzymes are all examples of these small kind of proteins.

Proteins are made up of hundreds or thousands of smaller units called Amino Acids. Amino acids are the building block of Proteins. They are necessary for all the body functions. This is because all the chemical reactions taking place in the body involve the amino acids.

There are 2 types of Amino Acids:

1-Essential Amino Acids: Essential Amino Acids, 9 in numbers, are called essential because our body cannot produce them, we have eat such proteins that contains these amino acids. Essential Amino Acids includes-

*Histidine        *Isoleucine      *Leucine        *Lysine      * Methionine       *Phenylalanine *Threonine      *Tryptophan    * Valine.

2-Non-Essential Amino Acids: Non Essential Amino Acids,11 in numbers, are called non essential because we do not need to get them from diet. Our body produce them within the body, although are also important and our body requires them for various functions.
These are-

*Alanine       *Arginine       *Aspartic Acid      *Asparagine     *Cysteine     *Glutamic Acid *Glycine       *Proline         * Serine                 * Tyrosine.

Requirement of Amino Acids: Every human being must consume enough essential Amino Acids every day. If not, it could lead to muscle loss and impairment in various internal processes. Unlike Fats and Carbos, our body does not store Amino Acids, therefore it needs a daily supply of essential Amino Acids to make new tissues and muscles.

Sources of Proteins: There are both vegetarian sources as well non- vegetarian sources of Proteins. Major vegetarian sources on Proteins are Milk and milk products, Pulses, Mushrooms. Major non vegetarian sources on Proteins are Chicken, Meat, Fish and Eggs.

Really Proteins are The Building Blocks of Our Body         

Vitamins

Vitamins and Minerals  make our body properly. They help in growth and development of both mind and body. They are present in all types of foods. There are various forms of Vitamins- Vitamin-A, B, C, D, E and K.

Vitamin A (Retinol): This vitamin plays an important role in keeping the skin healthy as well as improving the eyesight. Its deficiency can cause skin problems and troubled eyesight. Some of rich sources of V-A are milk, Eggs, Carrots, Sweet Potatoes, Spinach, Apricoat and Spirulina.

Vitamin B: Bitamin B has various sub types- 

B-1: B1 is known as Thiamine, is essential for energy building and digestion of carbos. Helps to establoze the heart and the muscles. Its deficiency can cause diseases – Beriberi and can cause emotional disturbances. Major sources are wheat, Brown Rice, Cabbage, Soyabeans, Pease.

B-2:- As known as Riboflavin, is essential for energy generation and formation of red blood cells. Helps body in the production of antibodies. During puberty, it helps to make sure that the development of the body occurs normally. Major sources are Milk and dairy products, Eggs, Vegetables, Soya beans, Mushrooms and Fish.

B-3: As known as Nicotinic & Niacin is essential to ensure the proper circulation of blood and the healthy functioning of nervous system. Helps in the generation of hormons like Ostrogens,  Progesterone  and Testosterone. Major sources are Meat, Fish, Prwans, Milk, Almonds, Green Vegetables, Yeast and Celery.

B-5:As known as Pnatothenic Acid helps to deal with stress and depression, low down cholesterol level, synthesis of hemoglobin. Fruits aare best sources of this type vitamins and also found in Eggs, Yeast, Poultry, Meat, Fish, Milk, Soya beans, Pea nuts, Mushrooms, Wheat germ and whole grain products.

B-6: Known as Pyridoxine  have more critical role in body processes  than any other nutrient. B6 is essential for cell growth, healthy brain and nervous system.B6 prevents Kidney and heart diseases. Major sources are chicken, liver, kidney, whole grains, nuts and  legumes.

B-12: Known as Cyano  Cobalamin ensure healthy nervous  and energy generation. It also prevents from Anemia. B12 found in liver, kidney, yoghurt, dairy products and fish. As we grow old its level starts to decline from the body and results in weak energy level and weak nervous system.

Vitamin C (ascorbic Acid): This vitamin is helpful for strengthening of muscles and gums. It also help to deals with various infections and healing wounds. Vitamin C mainly found in citrus fruits like Amla, Oranges, Guava, Lemon, Tomatoes, Cabbage. Deficiency of Vitamin C cause Scurvy. According to researches spacially smokers are difficient in Vitamin C that is why they are prone to cancers.

Vitamin D (Calciferol): This vitamin is helpful in strengthening of teeth and bones. It is also helpful in the absorption of calcium by the body. Deficiency of V-D leads to fragile bones. Some of its sources are Eggs Yolk, Fish, Milk and dairy products.

Vitamin E (Tocopherol): V-E is very much essential for good skin and reproductive system.Dificiency of this vitamin is associated by neurological problems with nerve degeneration and poor skin . It is found in whole grains, wheat, Leafy green vegetables, dry fruits and oats.

Vitamin K (Phyloquinone): It helps in normal blood clotting and strong bones. Some of its sources are milk products , leafy green vegetables. Deficiency of Vitamin K may lead to Nose bleeding, Gum  bleeding and Osteoporosis.

No doubt, Vitamins are like Blood of Health

Minerals

Minerals make up about 4-5% of the body’s total weight. Although the amount is small but minerals play an important role in many functions in our body. Over 17 minerals are known  required for the body some in large amount and some in small amount.

7 major minerals we require-

*Phosphorous       *Sodium      * Calcium    *Chlorine    *Potassium    *magnesium    *Sulfur.

Some minerals are considered essential in human nutrition and they include iron –for blood and physical performance, Iodine, Cobalt, Chromium- for maintaining good fitness, blood sugar, cholesterol, Selenium, Copper, Fluorine, Manganese- important for immune system, Zinc- important for immune system and Molybdenum.

Minerals have two general functions- Building and regulating. Their building functions affects our bones, teeth and soft tissues. Regulating functions includes a wide variety of systems such as beating of our heart, clotting of blood, maintaining nerve responses and transporting oxygen from lungs to the tissues. Along proteins, carbos, fats, water and vitamins we must have minerals to build a strong and healthy Body.

Really Minerals are Builder and Regulator of Our Body

Fats

Fats are very necessary in our diet. They are the concentrated source of energy and vital to our health. Fats help to absorb Vitamins. They also help in keeping our skin healthy and synthesis of hormones, act like a cushion for the body organs against any type of injury.

Role of fats: Fats are an essential part of our health as long as we do not consume too much fats in our diet. A total fat intake of not more than 30% of total calories or less is recommended. A diet too high in fats can lead to increase blood cholesterol level. That is a risk factor for heart disease. A high fat diet may also increase chances for developing some types of Cancer and Obesity.

Types of Fats:  Fats are of two types- Good Fats and Bad Fats.

1- Good Fats: Good Fats are essential for the body and do not have any harmful effects on the body. Such fats are also known as Non- Saturated Fats and found in Fruits, Vegetables, Milk and Eggs. Few Non- Saturated Fats are-

*Fish     *Corn and Soya    *Rice Bran Oil        *Sunflower Oil        *Olive Oil     *Vegetable Oils               * Walnuts, Peanuts and Almonds.

2- Bad Fats: Also known as Saturated Fats: Bad fats are the type of Fats that can harm the body and lead to weight gain and heart diseases among other problems. Saturated fats mainly found in –

*Meat     *Pastry and cakes    *Cream       *Ghee      *Packaged food and commercially fried foods like French fries.

Fats requirement of is smartness of our body.  

Fiber

Fiber can be found in the food which has high fibrous contents. Fiber keeps  digestive system healthy and functioning  properly, aids and speeds up the excretion of waste and toxins from the body, preventing them from sitting in the intestine or bowel for too long which could cause  a build up and lead to several diseases. Fiber is found in fruits, Vegetables, leafy vegetables and whole grains. Fiber works likes a cleaning department in our body.

Water

Water is truly essence of Life. 75% of our body is made of water. Water helps in proper digestion of the food. Drinking a lot of water makes sure that the upper and lower intestine absorb the nutrients properly. When we drink enough water, it help to maintain our body’s energy level.

Drinking water also helps in the detoxification of our body, flushing out the toxins, thereby preventing various diseases, keep skin healthy and beautiful. Regular drinking of water helps in preventing problems like ulcers, arthritis, asthma, fatigue, morning sickness. Water helps in the regeneration of bones, skin, nails, hairs, damaged nerves as well as organ lining.