Nutrition

Nutrition 🥘

Nutrition is the process of providing or obtaining the food necessary for health and growth. Nutrition is about eating a healthy and balanced diet. In this article, you will read about nutrients, the types of nutrients and how to have a healthy and balanced diet.

Nutrients 🥑

• Not having the correct balance of nutrients that the body needs in your diet can increase your risk of developing certain health diseases.
• Examples of nutrients are: proteins, carbohydrates, fat, minerals, fibre, and water – they provide the body with nourishment.
• There are two types of nutrients that people need in their diet: macronutrients and micronutrients.

Macronutrients 🥩

Macronutrients are a type of food (e.g., fat, protein, carbohydrate) required in large amounts in the diet.

• Fats are an essential part of a healthy, balanced diet. Without fats, fat-soluble vitamins (that are only absorbed with the help of fats), such as Vitamin A, Vitamin D and Vitamin E cannot be absorbed into the intestine.

• Proteins consist of amino acids, and are simply the building blocks of life; when proteins are digested or broken down, amino acids are left.
  

• Overall, there are 20 amino acids, some of these amino acids are essential, which means that people need to obtain them from food.

• Some foods provide complete protein, meaning that they contain all the essential amino acids that the body requires.

• Other types of food contain various combinations of amino acids.

• Plant-based foods do not contain complete protein, so a person following a vegan diet will need to eat a wide range of foods throughout the day that provides the essential amino acids.

• This includes foods such as nuts, peanut butter, seeds, grains, legumes, tofu and soymilk.

Micronutrients 🥕

• Micronutrients are vitamins and minerals that are needed by the body in very small amounts.

• However, their impact on the body’s health is critical, deficiency in any of them can cause severe and life-threatening conditions.

• Your body mostly cannot produce vitamins and minerals; so, you must obtain them from food.

• It is best to eat a variety of foods to get enough vitamins and minerals because the micronutrient content in each food is different.

• An adequate intake of all micronutrients is necessary for optimal health, as vitamins and minerals all have a specific role in the body.

• Vitamins and minerals are vital for growth, immune function, brain development, and many other important functions.

• There are also certain micronutrients that play a role in preventing and fighting diseases.

They can be divided into four groups:

• Water-soluble vitamins: most vitamins can dissolve in water, which is why they are known as water-soluble. They are not easily stored in the body and can get flushed out with urine when consumed in excess. Examples of water-soluble vitamins are the 8 B Vitamins and Vitamin C.

• Fat-soluble vitamins: these vitamins are best absorbed when consumed alongside a source of fat. After they have been consumed, the vitamins are stored in your liver and fatty tissues for future use. Examples of these vitamins are Vitamin A, Vitamin D, Vitamin E and Vitamin K.

• Antioxidants: some nutrients can act as antioxidants. These types of nutrients can help the body remove toxic substances known as free radicals or reactive oxygen species. If there are too many of these substances remaining in the body, cell damage and disease can result.

• Macrominerals and Trace Minerals: examples include, calcium, sodium, iron and zinc.

Balanced diet 🍲

• A balanced diet is important because it will supply the body with the nutrients it needs to work effectively.

• Your body will be more prone to disease, infection, fatigue, and low performance without balanced nutrition.

Here are some tips to help maintain a healthy and balanced diet:

• Having all macronutrients present at each meal is the key to a balanced and sustainable diet

• Eat at least 5 portions of a variety of fruit and vegetables every day

• To get the nutrition you need, most of your daily calories should come from, fresh fruit, fresh vegetables, whole grains, nuts, etc.

• Overall, your body needs nutrients to stay healthy, and food supplies essential nutrients that stop us from getting sick. Maintaining a balanced diet will ensure that you get all the nutrients that your body needs to function correctly.

By Ilma Imtiyas

I-Medics Ambassador