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.
