Food Nutrients and food Nutritions.
Before starting about the essential nutrients lets know few things about-
1. What are nutrients and nutritions?
2. Why nutrients are so important?
3. How does this helps our body in our daily life?
Nutritions- Nutrition is the process of taking in nutrients from the food we eat necessary for health and growth.
Nutrients- Nutrients are the substance we get from food which provides us energy and other essential things for 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 component are only required by the body in small amount but are vital for the development, disease prevention and wellbeing. They are- Vitamins and minerals.
3. Non-nutrients- Water and fibers are non-nutrients, but are important substances that we need to include in our diets to stay healthy.
We will discuss about the Macronutrients in other articles because they are essential and needs to be discussed in detail as well. But in this article lets know something about Vitamins and minerals, so that we can get a little idea on what best we can do to keep our body healthy.
Vitamins- Theses are essential for normal 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 includes 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 includes vitaminA, vitamin D, vitamin E, vitamin K.
Minerals- There are certain minerals we need to keep our body healthy, these includes 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 and milk product, 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 is 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, meat, bread
-Phosphorous- red meat, poultry, bread, rice, oats
-Potassium- banana, vegetables,nuts, seeds, pulses
-Sodium- very small 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 specific 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 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 strong immune system.