9 ESSENTIAL NUTRIENTS ONE SHOULD CONSUME EVERYDAY

 

v WHAT IS A NUTRIENT AND HOW IT IS CONNECTED WITH NUTRITION?

A nutrient is a material used by the body to live, expand, and reproduce. The dietary nutrient intake requirement refers to poultry, plants, fungi. Some nutrients may be metabolically transferred to smaller molecules in the course of energy releases, such as carbohydrates, lipids, proteins, and fermentation products (vinegar), resulting in end-products of water and carbon dioxide. Both species require water.

 

The process of eating and using food for growth, metabolism, and repair. Nutritional stages include intake, digestion, absorption, transport, assimilation, and excretion. A healthy diet involves preparing food and storing methods that prevent oxidation, warming, or leaching of nutrients and which reduces the risk of foodborne diseases. Carbohydrates, fats, carbohydrates, minerals, proteins, vitamins, and water are among the seven primary groups of human nutrients.

 

v CLASSIFICATION OF NUTRIENTS

Based on the number of nutrients that each person requires to eat daily, these nutrients are classified into two categories. These are Macronutrients, which should be consumed in relatively large quantities, and Micronutrients, which are only needed in small quantities.

•        MICRONUTRIENTS

As the name suggests, Micronutrients are needed in smaller quantities and have subtle biochemical and physiological roles in cellular processes, such as a vascular function or nerve conduction. These include dietary minerals, vitamins.

 

·  MACRONUTRIENTS

Macronutrients are ingested in relatively large quantities, and macronutrients are used mainly for energy production or for growth and repair integration into tissues. These include carbohydrates, proteins, fats, etc. These substances are needed for the supply of energy and growth, for metabolism and other body functions.

 

v 7 NUTRIENTS THAT ARE REQUIRED FOR HEALTHY DIET

 

§  CARBOHYDRATES:-

 

 Carbohydrates are called foods that give energy. They provide energy in the form of calories the body requires to be able to operate, and other functions need to help.

 

The body needs carbohydrates in large amounts. Up to 65 percent of our nutrition comes from carbohydrates. They are the main source of fuel for the body since they are easy to turn into energy. Typically this energy is in the form of glucose and is readily utilized by all tissues and cells within our bodies.

 Hay, wheat, potatoes of all sorts, corn, rice, cassava, pasta, macaroni, banana, chocolate, sugar cane, sweet fruit and honey are the key sources of carbohydrates.

 

•     PROTEINS

 

Approximately 10–35 percent of calories should be protein. Proteins are required for growth (especially essential for children, teens, and pregnant women) and for improving immune functions in our diets. They also play an important role in producing necessary hormones and enzymes, in tissue repair, in maintaining lean muscle mass, and in providing energy when there are no carbohydrates.

The key protein sources are poultry, ham, eggs, and fish. The vegetarian diet includes soybean, rice, lentils, milk, and products thereof.

 

•     LIPIDS (FATS AND OILS)

 

Fats and oils are balanced energy sources and thus are valuable resources for young children who need a great deal of energy-rich food. Fats can make meals tastier and more enjoyable too. Fat can be found in beef, eggs, milk products, butter, creams, avocado, oils, and fats for cooking, cheese, fish, and groundnuts. There are two distinct types of fats, i.e. saturated and unsaturated.

‌Saturated fats

Saturated fats are stable at cool temperatures. Eating too much-saturated fat is not good for a person's health because it can cause problems with the heart and blood vessels.

‌Unsaturated fats

Unsaturated fats are liquid at room temperature. These kinds of fats are wholesome fats. Examples include fish fats, olive seeds (sesame and sunflower), corn oil, groundnut oil, and breast milk.

 

• FIBRE

 

Fiber is a blend of various carbohydrates, which are largely unchanged in the intestines but not digest like other nutrients. Foods that are high in fiber are vegetables such as cabbage, Kosta, carrots, cassava; fruits such as bananas and avocado; peas and beans; whole-grain cereals such as wheat meal and refined maize or sorghum.

 

•    VITAMINS

Vitamins are classes of similar substances in food and are essential to act normally in limited quantities for the body. Protective foods are also known as vitamins. They are grouped, since they are a critical dietary element, as their name suggests. Fruits and vegetables are the main sources of micronutrients in our diets. Both food groups contain vitamins and minerals that are important.

 

  Vitamin Classifications

Two classes of vitamins are classified:

§      In fats and fat solvents, fat-soluble vitamins A, D, E, and K are soluble. In water, it is insoluble. They are only used if the body is too fat.

 

§      Water-soluble vitamins (vitamins B and C and folic acid) are water-soluble and cannot, therefore, be preserved in the body.

 

•         MINERALS

 Minerals are the substances that people use to ensure their soft tissues, liquids and skeleton are stable and functioning correctly. E.g., calcium, magnesium, fluorine, phosphor, potassium, zinc, selenium, and sodium are minerals.

 

•    WATER

People can survive without solid food for a few weeks, but we can't live without water for more than a few days. An adult needs around 2-3 liters of water a day. That's why drinking is so necessary when people waste a lot of water, like diarrhea. Water is important to live. Water is required for a variety of reasons:

 

•       To make cells and nutrients, such as tears, digestive juices, and breastmilk,
•        For the body to make its sweat for cooling
•        Critical body processes — most of which take place in water
•       To keep the lining of the lips, intestines, eyelids, and lungs moist and stable.
•        For the processing of urine, which contains the body's waste.