Friday, 30 August 2013

Nutrition And Nutrition Aspects


Nutrition and Nutrition Aspects


After knowing about health we will have an another big question is "What is nutrition and how it is helpful to maintain our health ?"
Nutrition is not the eating of food in bulk amount and be like a fatty and bulky,  Nutrition is the study of food that work in our bodies, our source for energy. Think of nutrition as the building blocks of life. Nutrition vary from body and its formations. It differs from every human body and metabolism. Being in a nutritional balance means that you consume just the right amount of calories, macro nutrients and micro nutrients from your diet. In an optimal nutritional state, all of your nutritional needs are met without exceeding your caloric needs.

Good Nutrition:

Good nutrition means getting the sufficient and right amount of nutrients (carbohydrates, proteins, and lipids (fats), as well as fiber, vitamins, minerals, and water) from healthy foods in the right combinations. Knowledge of nutrition and smart choices about the foods and will help you achieve optimum health over your lifetime, and be a key to avoiding obesity, illness, and many of today‚Äôs most prevalent chronic diseases. A good way to know you are getting good nutrition from your eating plan is to ask yourself how you honestly look and feel.

Building Blocks of nutrition:

Proteins:

Proteins are essential nutrients for the human body. Proteins are suggested as the main nutrient at the time of childhood and even at all stages of life. They are one of the building blocks of body tissue, they help in growth and development of whole body, lack of protein diet will cause an unhealthy body or undeveloped body which is a waste. We can get proteins from many resources available. All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group.

Carbohydrates:

Carbohydrates are one of the another essential building blocks of body and life. A component of food that supplies energy (calories) to the body. One of the three macronutrients (along with proteins and fats). Our bodies break down carbohydrates in order to make glucose. Glucose is a sugar that our body uses to give us energy. There are many carbohydrate rich foods we can take and some of them are listed below such as starchy vegetables, grains, rice, breads, and cereals. 

Fats:

Fats are another essential nutrient for good health. They plays role in producing energy, builds up our cells, transmits oxygen, blood clotting, and produce the extremely active hormone-like substances called prostaglandins. Fats are another essential nutrient for good health. They plays role in producing energy, builds up our cells, transmits oxygen, blood clotting, and produce the extremely active hormone-like substances called prostaglandins. Fats can be saturated, polyunsaturated, or monounsaturated. Our bodies can produce both monounsaturated and saturated fats. Polyunsaturated fats, or essential fatty acids, cannot be produced in the body and must come from the diet. Fats can be saturated, polyunsaturated, or monounsaturated. Our bodies can produce both monounsaturated and saturated fats. Polyunsaturated fats, or essential fatty acids, cannot be produced in the body and must come from the diet.

        Key Functions
  • Fat insulates your body, cushions vital organs, and can be converted into energy.
  • Fat is used to build new cells and is critical for normal brain development and nerve function.
  • Healthy skin and hair are maintained by fat. Fat helps the body absorb and move the vitamins A, D, E, and K through the bloodstream. Fat is also needed to carry and help absorb fat-soluble vitamins, such as vitamins A, D, E, and K, and carotenoids.
  • Fat serves as the storage substance for the body's extra calories. It fills the fat cells (adipose tissue) that help insulate the body. Fats are also an important energy source.
  • When the body has used up the calories from carbohydrates, which occurs after the first 20 minutes of exercise, it begins to depend on the calories from fat.
        Food Sources:
  • Mono-unsaturated fats are found in olive and canola oils.
  • Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats, as well as some vegetable oils - coconut, palm, and palm kernel oils.
  • Polyunsaturated fats are found in safflower, sunflower, corn, and soya bean oils.

Vitamins: 

We get vitamins from food. Vitamins are organic compounds which are needed in small quantities to sustain life.These organic compounds that are needed in small amounts for normal growth and activity of the body.  They mainly serve as catalysts for certain reactions in the body. If these catalysts are missing, as in a vitamin deficiency, normal body functions can break down and make a person more susceptible to disease. 

List Of Vitamins:

Vitamin
Function
Sources
Thiamine (vitamin B1)
Part of an enzyme needed for energy metabolism important to nerve function
Found in all nutritious foods in moderate amounts: pork, whole-grain or enriched breads and cereals, legumes, nuts and seeds
Riboflavin(vitamin B2)
Part of an enzyme needed for energy metabolism; important for normal vision and skin health
Milk and milk products; leafy green vegetables; whole-grain, enriched breads and cereals
Niacin (vitamin B3)
Part of an enzyme needed for energy metabolism; important for nervous system, digestive system, and skin health
Meat, poultry, fish, whole-grain or enriched breads and cereals, vegetables (especially mushrooms, asparagus, and leafy green vegetables), peanut butter
Pantothenic acid
Part of an enzyme needed for energy metabolism
Widespread in foods
Biotin
Part of an enzyme needed for energy metabolism
Widespread in foods; also produced in intestinal tract by bacteria
Pyridoxine (vitamin B6)
Part of an enzyme needed for protein metabolism; helps make red blood cells
Meat, fish, poultry, vegetables, fruits
Folic acid
Part of an enzyme needed for making DNA and new cells, especially red blood cells
Leafy green vegetables and legumes, seeds, orange juice, and liver now added to most refined grains
Cobalamin (vitamin B12)
Part of an enzyme needed for making new cells; important to nerve function
Meat, poultry, fish, seafood, eggs, milk and milk products; not found in plant foods
Vitamin A (and its precursor*, beta-carotene)
*A precursor is converted by the body to the vitamin.
Needed for vision,skin and  skin mucous membranes, bone and tooth growth, immune system health
Vitamin A from animal sources (retinol): fortified milk, cheese, cream, butter, fortified margarine, eggs, liver
Beta-carotene (from plant sources): Leafy, dark green vegetables; dark orange fruits (apricots, cantaloupe) and vegetables (carrots, winter squash, sweet potatoes, pumpkin)
Vitamin D
Needed for proper absorption of calcium stored in bones
Egg yolks, liver, fatty fish, fortified milk, fortified margarine. When exposed to sunlight, the skin can make vitamin D.
Vitamin E
Antioxidant; protects cell walls
Polyunsaturated plant oils (soybean, corn, cottonseed, safflower); leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and seeds
Vitamin K
Needed for proper blood clotting
Leafy green vegetables and vegetables in the cabbage family; milk; also produced in intestinal tract by bacteria
Ascorbic acid (vitamin C)
Antioxidant: part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption
Found only in fruits and vegetables especially citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit


Health And Health Aspects



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