Some Essential nutrients for body

1)     The nutrients can be classified into six groups. They are: Carbohydrates, Proteins, Fats, Vitamins, Minerals and Water.

2)     Nutrients are classified according to amount that person needs to consume daily into: a) Macronutrients such as carbohydrates, proteins, fiber, fats and water, b) Micronutrients such as vitamins and minerals.

3)     Food is classified into: a) Body-building food or Growing food: Proteins, b) Energy-giving food: fats and carbohydrates, c) Protective food such as vitamins and minerals.

4)     Carbohydrates are classified into: a) simple (mono- and disaccharides), b) complex (polysaccharides).

5)     Mono- and Disaccharides can be used easily by body while Poly-one have to be broken into simple sugar such as cellulose and starch.

6)     The Carbohydrates form about 50 to 70 percent of our food.

7)     The main sources of carbohydrates are bread, maize, macaroni, banana, sweet fruits, and honey.

8)     Proteins are needed in our diets for growth (especially for children, teens and pregnant women) and to improve immune functions.

9)     Proteins make essential hormones and enzymes and help in tissue repair, preserving lean muscle mass, and supplying energy in times when carbohydrates are not available.

10)  Pregnant women need protein to build their bodies and that of the babies and placentas, to make extra blood and for fat storage.

11)  Breastfeeding mothers need protein to make breast milk.

12)  About 10–35% of calories should come from protein. 

13)  All animal foods contain more protein than plants and are therefore usually better sources of body building foods but plant sources can become more effective nutritionally when both are mixed with each other.

14)  Fats and oils are concentrated sources of energy and nutrients for children who need energy-rich food.

15)  Fats are classified into saturated and unsaturated fats.

16)  Saturated fats aren’t better for health and related to heart and blood vessels problems.

17)  Unsaturated fats are healthy fats, their sources are fish, oil seeds, ground nut oil and breast milk.

18)  Plant sources of fats are better for a person’s health than animal sources because animal fats contain more saturated fats.

19)  An adult needs about 2–3 liters of water each day. That is why giving drinks are so important when people lose a lot of water, such as when they have diarrhea.

20)  Water is important: a) for body: to make cells and fluids such as tears, digestive fluids and breast milk and sweet for cooling, b) essential processes inside body, c) keep lining of mouth, intestine, eyelid wet and healthy, d) produce urine.

21)   Fiber is a mixture of different carbohydrates which are not digested like other nutrients but passes through the gut nearly unchanged.

22)  Foods rich in fiber are vegetables like cabbage, carrots; fruits like banana and avocado; peas and beans; whole-grain cereals: wheat flour and refined maize.

23)  Fiber is important: a) makes food bulky or bigger, b) makes the faeces soft and bulky; this can help prevent constipation, c) slows the absorption of nutrients and is important for patients with diabetes mellitus.

24)  Vitamins are protective food and vital factor in diet.

25)  Vitamins are classified into: a) Fat soluble vitamins such as Vitamins A, D, E, K and they are utilized when there is enough fat in body, b) Water soluble vitamins such as vitamin B and C and they can’t be stored in body.

26)  The best sources of micronutrients in our diets are fruits, vegetables and animal sources of foods.

27)  Some important vitamins:

a)      Vitamin A (NHD) is important for Night Vision, Healing of epithelial cells and Development of teeth and bones. And it is found in breast milk, tomatoes, mangoes, butter, cheese.

b)     Vitamin D (Ca) is important for absorption of Ca from small intestine, calcification of skeleton. And it is found in ultra violet light from sun, eggs, fortified oils, fats.

c)      , is important for blood clotting. And it is found in green leafy vegetables and dairy products.

d)     B complex is important for metabolism. And it is found in milk, liver, kidney, heart, whole grain sources, bread, fish.

e)     Vitamin C is important in prevention of scurvy, aiding in wound healing, helping in absorption of iron. And it is found in fresh fruits, vegetables, breast milk.

28)   Minerals are the substances needed to ensure the health and correct working of their soft tissues, fluids and their skeleton.

29)  Some important Minerals:

a)      Calcium gives bones and teeth rigidity.

b)     Iron is used in formation of hemoglobin.

c)      Iodine is used in normal metabolism of cells.

d)     Zinc helps children to grow and develop normally and wound healing.

e)     Fluorine helps to keep teeth strong. And it is found in water.