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Nutrition is the relationship of foods to the health of the human body. Proper nutrition means that you are receiving enough foods and supplements for the body to function at optimal capacity. It is important to remember that no single nutrient or activity can maintain optimal health and well being, although it has been proven that some nutrients are more important than others. All of the nutrients are necessary in different amounts in order to maintain proper health. There are six main types of nutrients used to maintain body health. They are carbohydrates, fats, proteins, vitamins, minerals, and most importantly water. They all must be balanced for the body to function properly. A good way to choose the right amount of your daily diet is to follow a food pyramid which contains the five major food groups; fats and oils, fruits and vegetables, dairy products, grains, and meats. Of course food alone isn't the key to a longer and healthier life. Good nutrition should be part of an overall healthy lifestyle, which also includes regular exercise, not smoking or drinking excessively, free of drugs, even stress management and limiting exposure to environmental hazards all connect to nutrition.
Nutrients are divided into five major groups; proteins, carbohydrates, fats, vitamins and minerals. Each of these food components have a special function in the body, and all of them together are needed for overall health. The body uses energy to function and keep itself at a constant temperature. Scientists have been able to find out that the body gets its fuel from carbohydrates, fats, and protein. We will examine each food group separately and see how they relate to the overall health of our bodies mentally and physically.
Carbohydrate foods come from plants and are the main source of energy for all body functions. This makes sense, as carbohydrates contain the suns radiant energy, as captured in plant life. They are the best energy source we have and keep the digestive system fit and provide nutrients for the brain and nervous system. Carbohydrates are basically sugar and starch. Apples, oranges, potatoes, grains, candy, bread… are all carbohydrates. Carbohydrates break down into glucose molecules. When used as energy, carbohydrates become fuel for our muscles and brain. If your body does not have any use for the glucose, it is converted into glycogen and stored in the liver and muscles as an energy reserve. Crabs are divided in two categories Simple Carbohydrates; basically blood sugar or glucose, and Complex Carbohydrates; these are found in foods prepared with grains and vegetables. Research has proven that a daily diet high in carbohydrates is helpful. The right amount can decrease the risk of colon cancer and heart despises. The best sources for carbohydrates are grains, potatoes, vegetables, and fruits.
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Fats are probably the most popular from all the other food groups, it is also the most avoided and hated. It has been a common rumor for centuries that fat in the diet is bad, but what people don't know is that the body must need a small percentage of fat in order to function properly. Fat provides energy by giving calories to the body. They are the most concentrated source of energy in the diet and play an important role in building the membranes that surround our cells and in helping blood to clot. Once digested and absorbed, fats help the body absorb certain vitamins. The body also uses this stored fat in order to cushion vital organs and protect us from extreme cold and heat. Fats come from two kinds of food, plant foods (e.g. vegetables, grains and fruit) and animal foods (e.g. meat, poultry and dairy products). Fats contain more than twice as many calories per gram than do protein or carbohydrates. There are three kinds of fats saturated fats, monounsaturated fats, and polyunsaturated fats. Saturated fats help the body make cholesterol and are strong contributors to raising the blood cholesterol level. They are found primarily in animal foods, and some vegetable oils commonly used in food processing (palm and coconut oils). Monounsaturated fats are commonly found in olive and peanut oils, and may be helpful in lowering cholesterol. Polyunsaturated fats help to lower blood cholesterol levels. They are found in foods such as vegetables, fruit and grain. So the fact of consuming fat in our diet is not the problem it is our own choices of what kind and amount we eat. Best sources of fat are margarine, vegetable/plant oils, nuts, meats, cheese, and cream.
Proteins are essential to maintaining the structure and function of all life-the word itself is derived from the Greek word protos, meaning primary or first. Proteins are vital for the growth, repair, and maintenance of muscles, blood, internal organs, skin, hair, and nails. As a child grows, his muscles are built from proteins. A person with burns or open sores needs protein to heal these wounds. Proteins work by being broken down into smaller components called amino acids which are the building Blocks of the body. Besides building cells and repairing tissue, they form antibodies to combat invading bacteria & viruses; they are part of the enzyme & hormonal system; they build nucleoproteins (RNA & DNA); they carry oxygen throughout the body and participate in muscle activity. When carbohydrates, starches, or fats are unavailable, these acids are rebuilt so that protein can be used to supply energy. Most people think only of meat when considering protein sources, and meat is an excellent source of protein. Unfortunately, depending solely on meat is problematic. Eating too much meat may result in too many purines, which results in to uric acid that eventually turn into gout and kidney stones. Everyone needs some protein everyday. How much is needed depends on body size, rate of growth, and each persons healing requirements. The best sources of protein are eggs, milk, fish, meat, poultry, and nuts.
Vitamins and Minerals help our bodies use carbohydrates, fats, and proteins. In most cases, vitamins cannot be made by the body and must be taken from food. Vitamins are necessary for growth, healthy skin, teeth and eyes, and cell formation. They are also important in digestion, mental alertness, and resistance to bacterial infections. All natural vitamins are found only in living things, plants and animals. Good sources of vitamins are meat, fish, poultry, milk, fruit, breads, and cereals. There are 1 known vitamins, 4 fat-soluble and water-soluble vitamins. Fat-soluble vitamins include vitamins A, D, E, and K. The water- soluble vitamins include vitamin C and the B-vitamin complex. A lot of people think vitamins can replace food. They cannot. If you eat a variety of nutritious foods, you shouldnt need vitamin supplements. Taking more nutrients than your body needs wont give you any more energy, but will prevent nutritional deficiency diseases. Minerals are also a major part of nutrition; they are nutrients that exist in the body in organic and inorganic combinations. Even though only about 4 to 5 percent of the body weight is mineral matter, minerals are important to overall mental and physical health.
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