Nutrient - A Complete Guide for healthy life

 In last post we saw what is macro-nutrient? what are the types of macro-nutrient? And where it available? In that post we are going to look what is calorie? what is micro-nutrient? Difference between vitamin and Mineral salt. Types of vitamins? what is the effect in our body by vitamin deficiency? How can we get essential vitamins. 

To read previous article: Nutrient-complete-guide (Part-1)

1) What is a calorie?

How much energy is in the food we consume is expressed in the unit 'calorie'. Not just standing, walking, working. Every function of the body that is beyond our control, including breathing, requires energy. A healthy person needs an average of 2,000 calories per day.

Calorie

How many calories in which?

    (a) In 1 gram carbohydrates contains 4 calories

    (b) In 1 gram protein contains 4 calories

    (c) In 1 gram fat contains 9 calories

If the food you buy has 10 grams of carbs, 0 grams of protein, and 0 fat, that means it has 40 calories.

2) Micro-nutrients

Micro-Nutrient


We call vitamins and minerals as `micro-nutrients'. Although these are required in very small quantities, they contribute greatly to the growth, health and maintenance of the human body. By getting enough of these, the body's metabolism, heart rate, bone density etc. will be normal. When these decrease, various health problems start to occur. Deficiency of vitamin D can cause rickets. Deficiency of vitamin C causes scurvy. Deficiency of calcium can cause loss of bone density.

What is the difference between vitamin and mineral?

Vitamins are those that are broken down by heat, air, water, acid and converted into what the body needs. Minerals are minerals. Our body gets these through water or through food like fish, animals, milk, vegetables, fruits and spinach. It is not degraded by heat or water. But, vitamin is not like that. Degradation may occur during storage, heating, and even washing with water.

Do good and do bad..!

Micro-nutrients work together with the body. For example, vitamin D stimulates the body to absorb calcium from food during digestion and collect it in the bones. Likewise, vitamin C stimulates iron absorption.

At the same time, vitamin C prevents the absorption of copper, another essential mineral. If magnesium levels increase, it can cause iron deficiency.

Types of vitamins

Vitamins

Vitamins are divided into two categories, water soluble and fat soluble. Vitamins A, D, E, K are fat soluble. That is, during the digestion of food, they are added to the blood by dissolving in fat. Excess of these vitamins are stored in the liver. Therefore, these do not have to be obtained through daily diet.

Likewise, minerals can be divided into two categories, micro and macro. Calcium, magnesium, phosphorus, sodium, potassium etc. are called `macro minerals'. Copper, Iron, Iodine, Zinc, Fluoride are known as `Micro Minerals'.

(a) Water soluble vitamins



Vitamins are easily degraded. They cannot be stored in our body. In excess, these vitamins are excreted through the kidneys and urine. B complex vitamins and vitamin C are water soluble.

Water-soluble vitamins are leached out during cooking and even washing vegetables. Therefore, careful handling of these nutrient-dense foods can minimize vitamin leaching.

Which are all soluble in water?

        (a) B vitamins

        (b) Biotin (B7)

        (c) Folic acid (folate, B9)

        (d) Niacin (B3)

        (e) Riboflavin (P2)

        (f) Pantothenic Acid (B5)

        (g) Thiamin (B1)

        (h) Vitamin B6

        (i) Vitamin B12

        (j) Vitamin C

(b) Fat soluble vitamins



The vitamin in food dissolves in fat and is then absorbed into the blood. When we get too much, our liver accumulates these. Our body needs very little of these vitamins. If you collect too much, it will turn into junk. That is why we say that vitamin A, D, E etc. should not be taken without a doctor's prescription.

Next post we will see briefly about different types of vitamins, How can we get that, How much we required each vitamins in details.

Location: India

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