food nutrients- food that gives vitamins, minerals and other essential nutrients | Macronutrients and Micronutrients
Food Nutrients and food Nutrition.
Before starting about the essential nutrients, let's know few things about-
1. What are nutrients and nutrition?
2. Why nutrients are so necessary?
3. How does this help our body in our daily life?
Nutrition- Nutrition is the process of taking in nutrients from the food we eat necessarily for health and growth.
Nutrients- Nutrients are the substance we get from food which provides us with energy and other essential things for the growth and maintenance of the body. Nutrients are divided into
1. Macronutrients- These are the nutrients that provide calories and energy which are essential for growth, metabolism and also building blocks for growth and maintenance of a healthy body. And these are needed relatively in large amounts. They are- Carbohydrates, Protein and Fat.
2. Micronutrients- These dietary components are only required by the body in small amount but are vital for the development, disease prevention, and well-being. They are- Vitamins and minerals.
3. Non-nutrients- Water and fibers are non-nutrients, but are essential substances that we need to include in our diets to stay healthy.
We will discuss the Macronutrients in other articles because they are essential and needs to be addressed in detail as well. But this article lets know something about Vitamins and minerals so that we can get a little idea of what best we can do to keep our body healthy.
Vitamins- Theses are essential for healthy growth and nutrition and are required in small quantities in the diet because they can't be synthesized by the body. Vitamins are two types
1. Water-soluble vitamins- These vitamins can't be stored in our bodies and are readily excreted, these include vitamin B1, vitamin B2, vitamin B3, vitamin, B6, vitamin B12, folate, and vitamin C.
2. Fat-soluble vitamins- These vitamins are absorbed through the gut with the help of fat, these include vitamin, vitamin D, vitamin E, vitamin K.
Minerals- There are certain minerals we need to keep our body healthy, these include Calcium, Fluoride, Iodine, Iron, Magnesium, Phosphorous, Potassium, Selenium and Zinc.
We all know that we get these nutrients from our daily diet like-
-VitaminB1- whole grain, nuts, fruits, and vegetables.
-VitaminB2- milk and milk products, eggs, rice, pulses, and green veggies
-VitaminB3- maize flour, meat, wheat and eggs
-VitaminB6- poultry, milk product, and soya beans
-VitaminB12- cheese, egg, fish, milk
-Folate- green leafy vegetables, whole grain products, nuts, peas, oranges
-VitaminC- citrus fruit and berries, tomato
-VitaminA- liver, whole milk, cheese, butter, carrots, mangoes, and apricots
-VitaminD- oily fish, eggs, meat. but most are obtained from the sunlight.
-VitaminE- oils, nuts, and seeds
-VitaminK- green leafy vegetables
-Calcium- milk, milk product, cheese, green vegetables like broccoli
-Fluoride- water, tea, toothpaste.
-Iodine- sea fish, shellfish, seaweed and iodine-fortified foods like salt.
-Iron- liver, red meat, dark green leafy vegetables, whole grains, dried fruit
-Magnesium- green leafy vegetables, nuts, fish, chicken, bread
-Phosphorous- red meat, poultry, bread, rice, oats
-Potassium- banana, vegetables, nuts, seeds, pulses
-Sodium- minimal amounts in raw foods, salt
-Selenium- bread, nuts, fish, meat, eggs
-Zinc- meat, milk, cheese, eggs, whole grain cereals, nuts, and pulses
So we don't need to go into the details for the vitamins and minerals, as its known that we get almost all the essential nutrients from our daily diet for which we don't have to count our nutrients or eat any specific diet or quit some particular food. But we all know that sometimes we need extra nutrients for our body, for example; during pregnancy, we need more of folate, iron, etc., during weight loss we need more of fibers, for strong bones we need calcium. Doctors can identify these things with a simple blood test and suggest you for any diet changes or supplements.
But finally, we get to a conclusion that we should have a balanced diet and eat a lot of fruits, vegetables, nuts, cereals, fish, etc. to get all those little but essential nutrients for a healthy body and healthy immune system.