7 Major nutrients

In order for our body to function properly and to stay healthful, it is very important to follow a good nutritious diet. The absorption of nutrients starts when the food begins to digest, as they are transported to assist all the metabolic processes in the human body. The human body requires seven types of nutrients, the right nutrition is required in right combination. Let’s talk about them.

Carbohydrates

Another word for carbohydrate is saccharide or carbs. It is the main source of energy and found in foods both healthy and unhealthy foods which are bread, popcorn, beans, milk, potatoes, cookies, soft drinks etc. The common form is sugar, starch, and fiber. The health source of carbohydrates are fruits, beans, vegetables, grains etc. They all contain minerals, vitamins, and fibers. White bread, pastries, soda, other processed and refined foods are unhealthy sources.

Minerals

They are an important part of a healthy diet. Inorganic nutrients occur naturally in nonliving things, such as rocks and metal ores. Essential minerals like plants should be included in the everyday diet. Plants get their essential minerals from the soil. For maintaining a healthy heart rate and building strong bones, minerals are required.
Essential minerals:

  • Chloride
  • Sodium
  • Sulfur
  • Magnesium
  • Phosphorus
  • Calcium

Proteins

They are essential nutrients and the most amazing group of molecules in the human body. They are the combination of smaller chemical compounds called Amino Acids. They look like the bricks or building blocks of a building. There are about 20 amino acids in body’s proteins however, 8-10 must be obtained from our diet. All amino acids contain oxygen, hydrogen, carbon, and nitrogen. Many also contain sulfur. The main source of protein in our diet is from animals and plants.

High Protein Medium Protein Low Protein
Red Meat Rice Fruits
Eggs Oats Vegetables
Nuts Wheat Juices
Poultry Barley Bread
Seeds Millet Dried Beans
Cheese
Beans
Yogurt

Fats

They are essential to give the body energy and to support cell growth. The body uses fat to absorb fat-soluble vitamins. They protect organs, supplies the body with energy and keeps the body warm. Most of the adults should receive fewer than 30% of their calories from fat. Most of the foods contain saturated and unsaturated fats. An individual should consume foods low in saturated fat like coconut, oil, butter, whole milk, seafood, chocolate, cheese, red meat. Trans fat is also equally important which includes food like peanut, butter, doughnuts, snacks, chips, cakes, cookies etc. However one should focus on foods with high level of monounsaturated and polyunsaturated fat like olive oil, avocados, almonds, cashews, corn oil, fish, soybean oil, cottonseed oil. Enough fat is required in the diet for our body which may lead to a deficiency of fatty acids getting a dry, scaly and flaky skin.

Fiber

There is no fiber in meat, fish and animal products including the dairy products, it is found in plants. A human does not gain any nutrients, calories, and energy from fiber as it does not digest, however it passes through the digestive system. It helps the body to remove harmful waste. It regulates the bowel action and reduces the risk of cancer. It also helps the body to keep slimmer. There are two types of fiber soluble fiber and insoluble fiber. Soluble fiber includes food like wheat, brown rice, bran, wholemeal bread, whole grain cereals, nuts, vegetables, and fruits. Insoluble fibers are lentils, beans, peas, oats, barley, fruits, and vegetables.

Vitamins

Vitamins are nutrients required by the body in small amounts. Most of the vitamins cannot be made by the body hence it should be consumed in our daily diet. Vitamins are grouped in fat soluble and water soluble vitamins. They both play important roles in many chemical processes in the body. Fat-soluble vitamins are Vitamins A, D, E and K they easily travel through the body and the excess amount is excreted by the kidneys. Water-soluble vitamins are Vitamin C, Folate, Vitamin B12, Niacin, Vitamin B6, Thiamin, Riboflavin they are all stored in body cells and are not excreted easily as water-soluble vitamins.

Water

The human body can survive weeks without food but not without water. The body is made up to 60% of water. An adult who lives in a temperate climate should drink at least 1.5 liters of water per day at regular intervals. It forms the basis of blood, digestive juices, perspiration, and urine. It is contained in muscle, bones and fat. Water is required to maintain the health of every cell in the body, to regulate body temperature, lubricate and cushion joints, reduce the risk of cystitis, to keep the bladder clean from bacteria etc. Water is essential in dehydration where the water content of the body becomes too low and can be easily fixed by water intake. Excessive intake of water can also damage the body and cause hyponatremia which is also rare in general population.
 
Knowing what nutritional food to eat is not too hard, but right nutrition is required with the right combination. It is very much required in our day to day life to keep us healthy and get going.
Confused on what kind of food has nutrients and is good for your diet? Consult with a dietician/ nutritionist on nULTA app now.
 

By | 2018-03-28T15:56:07+00:00 March 28th, 2018|General|0 Comments

Leave A Comment