Nutrient - A Complete Guide

Nutrient - Gone is the lifestyle of taking what's good, getting enough exercise, and getting enough rest without worrying about what's in it or what's in it. This is the time to run around us looking for measurements of what, what nutrients and how much is good to eat. ``Carrots contain vitamin A, good for eyesight'' ``Vegetables contain fiber, good for digestion''... ``Curcumin in turmeric fights cancer''... we have started to know the reasons for everything.

Nutrient

Our body needs energy and water for movement. Nutrition is needed to function healthy. The body gets the energy and nutrients it get from the food we eat. A deficiency in nutrient availability can make a huge difference. Before getting to know about ''micro-nutrients'', we need to know the most important categories of nutrition called ``macro-nutrients''. They are Protein, Carbohydrate and Fat. Will see one by one.

1) Protein:

Protein

Protein contains the amino acids needed for muscle growth. It builds and repairs muscles. That's why gym goers who want to get in shape take a lot of protein.

Protein contains 20 types of amino acids. Out of this, 12 types are produced by our body itself. The remaining eight amino acids are called 'essential amino acids'. We can only get this from food.

Taking too many acids is also not good. When taken in high doses, it can damage the kidneys. Therefore, protein intake should be limited to body weight.

Available in what?

•     Eggs
•     Dairy products
•     Meat 
•     Pulses are rich in protein.

2) Carbohydrate:

Carbohydrate

The body needs energy to function. Carbohydrates called 'starches' provide that energy. Care should be taken when taking starch. This is because excess starch is converted into fat and stored in the body. Whether the carbohydrates we eat are used for energy or converted to fat is not what is decided when we eat. Not getting enough carbs is the problem though. Fat stored in the body is broken down and converted into energy. Then, a state called 'ketosis' can develop in the body. So, be careful while taking carbohydrates.

There are two types of starches, ``simple carbohydrates'' and ``complex carbohydrates''. Simple carbohydrates are those that are converted into energy when eaten and absorbed into the bloodstream. Examples include sugar and juice. Complex carbohydrates are a slightly more complicated form. It takes a little longer to digest. Thus, the blood glucose level does not increase immediately. By increasing it little by little, the chances of complications including diabetes will decrease. Examples include whole grains, brown rice, and whole grains.

3) Fat:

Fats

Fat is a fear for many people. In fact, fat is very essential for the healthy functioning of our body organs. 20 to 35% of our dietary calories should come from fat. These help our brain development, performance, overall cell function of the body and protect vital organs. Also, fat is essential for the absorption of certain vitamins.

Our body stores energy as fat for its future needs. So, it is enough to prevent the accumulation of unwanted fat.

Fat is divided into three types as saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids. This polyunsaturated fatty acid is called ``Essential fatty acids''.

When saturated fatty acid is too much, it turns into fat and is harmful to the body. Increasing the monounsaturated fatty acid reduces the bad cholesterol in our body. Polyunsaturated fatty acids prevent blood clotting. Increases immunity in the body. Hence, both of these can be termed as ``good fat''. On average, the fat we get from the food we eat should be in a certain proportion in our body. That is, saturated fatty acid should be 7% monounsaturated fatty acid 15% and polyunsaturated fatty acid 10%. If these three are present in our body in this ratio, we can avoid heart disease.

Available in what?

• Almonds
• walnut seeds
• oil
• avocado
• meat

Next Post we will see what is calorie & What is macro-nutrients and It's Roles and Importance for our body. Let connect it together. Make a Healthy community.