The Nutrients Guide | What your body needs the most!
We all learned in our school time the most basic and important nutrients a human body needs to survive and thrive, yet we tend to forget it more often than not.
So let’s go back in time a and learn a bit about these essential nutrients our bodies need so badly.
Carbohydrates
Cars are divided into two categories — Simple and complex. Simple carbohydrates are sugars whereas complex carbohydrates consist of starch and dietary fibre.
It is the energy that is used first to fuel muscles and the brain.
Most calories (55–60%) should come from carbohydrates. Sources of carbohydrates include grain products such as breads, cereals, pasta, and rice as well as fruits and vegetables.
Protein
These proteins are used for building and repairing muscles, red blood cells, hair and other tissues, and for making hormones. Adequate protein intake is also important for a healthy immune system. Because protein is a source of calories (4 kcal per gram), it will be used for energy if not enough carbohydrate is available. Main sources of protein are animal products like meat, fish, poultry, milk, cheese and eggs and vegetable sources like legumes (beans, lentils, dried peas, nuts) and seeds.
Fats
The fat in food includes a mixture of saturated and unsaturated fat. Animal-based foods such as meats and milk products are higher in saturated fat whereas most vegetable oils are higher in unsaturated fat. Fat maintains skin and hair, cushions vital organs, provides insulation, and is necessary for the production and absorption of certain vitamins and hormones.
Vitamins
Vitamins help to regulate chemical reactions in the body. There are 13 vitamins, including vitamins A, B complex, C, D, E, and K. Because most vitamins cannot be made in the body, we must obtain them through the diet. Many people say that they feel more energetic after consuming vitamins, but vitamins are not a source of energy (calories).
Minerals
Minerals are components of foods that are involved in many body functions. For example, calcium and magnesium are important for bone structure, and iron is needed for our red blood cells to transport oxygen. Like vitamins, minerals are not a source of energy and are best obtained through a varied diet rather than supplements.
Water
Water is a vital nutrient for good health. Most of our body weight (60–70%) is made up of water. Water helps to control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function in addition to not making us die without it. It is recommended that adults drink 8 glasses of fluid daily. This fluid does not have to be water alone. It can also be obtained from juice, milk, soup, and foods high in water such as fruits and vegetables.
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