It's all about Nutrition

 Nutrition

Nutrition is a biological process by which an individual used food to utilise the different essential nutrition and fulfill the requirement of physical needs and necessities.

Types of Nutrition

A) Macro Nutrients

B) Micro Nutrients

A) Macro Nutrients: Macronutrients are the nutrients your body needs in larger amount and consists of major parts of your diet.The main work of these nutrients is to provide energy, growth and repairing of the tissues. Carbohydrate, Protein and Fats are the macronutrients.

1) Carbohydrates: Carbohydrates or carbs are sugar molecules. It is most essential nutritive component of food along with proteins and fats. It's chemical composition consists of carbon, hydrogen and oxygen in ratio 1:2:1. Carbohydrates acts like a fuel for your body. Sugar is the main unit of carbohydrate. The carbohydrates breaks down into glucose. Glucose is the main source of energy for your bodies cells, tissues and organs. It provide instant energy. Lack of Carbohydrates can cause weight loss and losening of skin.

Types of Carbohydrates

• Simple carbs: There is only a single unit of sugar in simple carbohydrates. Glucose, Sucrose fructose, mellose and lactose are the example of simple carbohydrates. They are sweet in taste and easily soluble in water. They directly gets digested and diluted in blood rapidly. That's why they are the instant source of energy. They are found in cereals, fruits and carrot.

• Complex Carbs: These are not sweet in taste and are insoluble in water. They are not cystalline. The main differences between simple and complex are there chemical composition. Simple carbohydrates have smaller chain then the complex ones. Starch and fibre are called complex carbohydrates.

2) Proteins: Proteins are large and Complex molecules that plays an important role in your body. Proteins cannot provide direct energy in blood. They are made up of thousands of smaller units called amino acids. Protein do most of the work in cell and it required for the structure, function and regulation of the body tissue and organs. There are 23 different types of amino acid that can be combined to make a protein. 8 amino acids are not present in body and has to be supplement through the diet. Protein makes antibodies with create high immunity.

3) Fats: In nutrition, fat usually means any ester of fatty acids, or a mixture of such compounds, most commonly those that occur in living beings or in food. Fat is a compound made up of carbon, hydrogen and oxygen in ratio of 7:12:12. Fat provides heat, energy and protect your vital organs. 1 gram of fat contains a calorie. It helps in production of hormones.

Types of Fats

• Saturated fat: Saturated fats do not have double bonds and are solid at room temperature. They are mainly sourced from animal products. They causes rise in blood cholesterol and fatty plague build up in corronary arteries which leads to high blood pressure and Coronary heart diseases (CHD). This fat is found in fast foods, bakery products, ice cream, paneer, butter and ghee.

• Unsaturated fat: Unsaturated fat have two or more double bonds which have more absorption of hydrogen. They are liquid at room temperature. It is also called as essential fat and they are classified into three categories:

1. Mono Saturated Fat: These are least harmful of fatty acids. It lowers the low density lipo proteins (LDL) or bad cholesterol. It also helps to digest Vitamins A D, E and K. Almonds, cashews and peanuts cooking oils and seeds like canola etc. are the sources of mono saturated fats.

2. Poly Unsaturated Fat: In this fat there are two or more bonds between carbon and hydrogen it reduces cholestrol. In a way poly unsaturated fat is better than mono saturated fat. Walnuts, sunflower seed, flex seeds, corn oil, soybean oil are the sources of poly unsaturated fat.

3. Hydrogenated Fat: These are liquid vegetable oils made creamy when manufacturers convert some of unsaturated fats into saturated fats through a process called hydrogenation. For example- In groundnut oil through hydrogenation fat decreases from 25% to 2%. It's sources are dalda, rath, refined etc.

B) Micro Nutrients: The group comprises of minerals and vitamins. They are also called micro nutrients because they are required in small amount which may very. Micro nutrients are involved in synthesis of hormones, enzymes and other substances.

1) Mineral Elements: Minerals are essential in our food. Minerals consists of 4% of our total body parts. Minerals not only provide energy but also keep teeth healthy and play an important role in making of bones and muscles. Minerals helps to regulate growth, develop organ system. The main minerals like iron, calcium, Phosphorus, sodium chlorine, magnesium, potassium and sulphur essential for our body. There are around total of 24 minerals found in our body in which 19 are very important.

Minerals which requires in more quantity (Macro-Minerals)

• Sodium: It maintains the balance of acid and bone. Salt, pickle and butter are the main sources of sodium.

• Sulphur: It is required for growth of brain nails and hairs. It is found in egg, reddish, carrot, peas and spinach.

• Magnesium: It helps in repairing of worn and torn of tissues. It is found in brown rice, meat.

• Pottasium: It maintains a balance of liquids in tissues, besides this, it's helps to keep active and maintain a healthy respiratory system. It is found in banana, green leafy vegetables and citrus fruits.

• Phosphorus: It helps in making bones and teeth. Other than that it helps to maintain muscular system and nervous system. It is found in fish, milk, rice and eggs.

• Calcium: It is the most quantitied mineral in our body. It consists of 10% of rest of all other minerals requirement. 95% of calcium is found in teeth and bones. Rest remains in liquid form and soft fibres. Shortage of calcium in cartilage provides solidarity of bones. It helps in blood clotting. It controls heart rate. Mlk and milk products, green leafy vegetables, eggs and cereals are main sources of calcium.

Minerals which require in less quantity (Micro-Minerals)

• Cobalt: It prevents from Amnesia. Sources of Cobalt are green leafy vegetables, milk and meat.

• Zinc: It increases immunity of body. It acts as transformer for nerve impulse. It is found in water, lemon seed, chocolates and nuts.

• Iron: It is one of least found minerals in body. It consist of 0.004% of body weight. 70% of total iron in our body is found in haemoglobin. Remaining part is found in bone marrow, liver, kidneys and blood plasma. It is essential in formation of hemoglobin. It is found in yeast, meat, dry fruits, banana and green leafy vegetables.

• Iodine: Iodine is a chemical element which our body needs but cannot make it. The thyroid gland needs iodine to make hormones. It is important for growth and development of body. It's absence in body may causes goiter. Iodised salt is main source of iodine.

• Chromium: It activate the process of insulin. Deficiency of chromium causes diabetes. It is found in soybean, carrot, tomato, nuts and egg yolk.

• Copper: It helps in making of haemoglobin. It is found in green leafy vegetables, egg, pulses. It is essential for physical and mental activities. As it is not store in body, so intake of copper is done daily through consuming foods. It also activates many other enzymes helpful in digestion. Lack of copper cause decrease in immunity.

2) Vitamins: Vitamins is an element which is required for physical development and prevents from diseases. It is present in very less quantity in body and lack of it can cause various diseases, like lack of vitamin A causes night blindness, lack of vitamin B causes beri-beri and lack of vitamin C causes scurvy. Vitamins are not produced in bodies so they are taken through diet. Vitamins are either water or fat soluble. They are divided in 2 categories:

• Soluble in Fat: Vit. A, Vit. D, Vit. E, Vit. K.

• Soluble in Water: Vit. B and Vit. C.