The way a car can run only when you pour in the necessary fuel and
a motor can work only when it's powered by electricity, the same way our bodies
need the right fuel to function flawlessly. Now if we put in a little thought,
what could be the right fuel that makes the body last through the day, week,
year and entire life?? Very simple - food - sold or liquid. We cannot even
think about surviving without food. Right?? Human beings have evolved from how
we looked to what we wore and lived. There has even been evolution in the way
we cook and eat. But there is one thing still the same - need to eat food.
Human race has not yet evolved to the extent where they get all their nutrition
from the air we breathe or in other words the atmosphere. When we look at the food
chain, the vegetables get nutrients from the water or land, some they make
through photosynthesis and some naturally. Different fruits and vegetables
provide for different varieties of nutrients. Likewise, different types of
meats have their different nutrition bases.
It is very important to understand what nutrients are, in what
quantities are they required as per one's daily routine and consume them
inevitably. Humans don’t just eat to satisfy their hunger but to derive
important units from them, in-short fuel to keep the body going. The body
requires energy in all the activities even to breathe and during sleep, when we
run, walk and to break down the food we eat.
As we discussed earlier, nutrients are the substances found in
food which drive biological activity, and are essential for the human
body.
They are categorized as below:
1. Proteins: Muscles, organs, blood and even our skin are all made
up of proteins making it the main constituent of the human body. For a kite to
withstand the wind, the material used to make the sticks is of vital
importance, same way for a body to maintain its healthy state, proteins play a
very vital role. Proteins comprise of 20 amino acids, out of which 11 are
synthesized in the body but rest of them have to be supplemented from the meals
and are called essential amino acids.
2. Fats/carbohydrates (sugars, dietary fibre):
It's a myth that all fats are bad and consuming fat will lead to
obesity. Our body requires small amounts of fat and they are a highly efficient
energy source available. Carbohydrates can further be broken down into sugars
and dietary fibres. Sugar can be used as a very good energy source for
the body movement like during exercising; or can be stored in the liver or
muscles as glycogen. Sugars are the main energy source for our brain. On the
other hand, dietary fibres which are the sixth major nutrient is indigestible
and is not broken down by digestive enzymes. These fibres are responsible for
maintaining the number of good bacteria in the intensities and also help
increase the bacteria in the digestive tract. Overall these are very beneficial
for the body. Sugars can be easily found in potatoes, grains, sugar, and fruits
while fats are present in abundance in the fatty portion of meats and cooking
oils, etc.
3. Vitamins: Though both minerals and vitamins are not used as
energy, they aid in breaking down as well as building up fats , proteins and
sugars, also essential
nutrients for keeping the body
healthy and in ideal working order. Vitamins are organic compounds (compounds
containing carbon) and are mostly impossible by the body to synthesize. A lack
of vitamins can lead to various deficiency-related diseases in the long run.
Vitamins are of two categories: water-soluble and fat-soluble. Fat-soluble
vitamins (A, D, E, K) are the ones which dissolve easily in fats and can lead
to a overdose if consumed in large amounts. Water-soluble vitamins (B vitamins,
C) as the name suggests, dissolve easily in water thus carrying very little
risk of overdose. Vitamins can be found in large amounts in fruit and
vegetables mentioned further in the article.
4. Minerals: They are the inorganic matter which makes up the
human body and does not include oxygen, carbon, hydrogen, and nitrogen. There
are 16 different minerals required by the human body, including sodium, iron,
and calcium found in abundance in foods like green leafy vegetable, fruits and
milk/dairy products.
To sum it up, nutrients are required to perform the following
major functions:
1. Building blocks ie all parts of the body are made up of
nutrients (muscle, teeth, blood, bones)
2. Power House producing energy (power and heat)
3. Keeping the body in a healthy working order
Tips/foods for replenishment of nutrients in the body-
Add Essential Fatty Acid Rich Foods to Your Diet: One of the best
sources of essential fatty acids (EFAs) is fish, but researches indicate that
eating 4 walnuts a day or 1 ounce of chia seeds can be equally benefitting.
Add Folates to Your Diet: Green leafy vegetables and dry beans
provide the highest levels of folates. Folates play a vital role in regulating
protein, neurotransmitter, RNA, DNA Structures and phospholipid.
Add Magnesium to Your Diet: Green leafy vegetables, seeds
(especially pumpkin seeds), nuts and dry beans are all great sources of
magnesium.
Nuts: almonds are the richest source of magnesium and also provide
for vitamin E, calcium, iron, fibre, and riboflavin.
Avocado: very high in fibre content, they are a rich source of
healthy fat. Avocados can be added to salads, sandwiches, burritos, and more.
Dark green vegetables: like spinach which are high in antioxidants, are a great source of vitamins such as A, B-6, C, E, and K,
along with various other nutrients, such as folic acid, potassium, copper and
more.
Blueberries: Blueberries can help prevent diseases and helps in
keeping the body functions at optimal levels as it is rich in phytonutrients.
Sweet potatoes: contain some complex carbohydrates and are packed
with some heavy dietary fibre, with calcium, iron, protein and more.
Supplement Drinks: The body has complex needs and making sure that
one is able to include everything in the diet could be very hectic. People in
recent times have opted for drinks like Dotshot which are easily available in
the Indian market that help replenish the nutrients from the body and remove
toxins with ease. You could just grab a drink anything through the day without
much of an effort to meet all the daily nutritional needs of your body that too
in safest of the ways possible.
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