Seven Basic Nutrients for Health

A healthy diet contains a variety of basic nutrients which your body needs for energy, to grow and to stay healthy. There are a large misunderstanding of FAT. There nothing wrong with  it all. It all depend on your consumption of them and your lifestyle. For example if you avoid fat and sugar (Carbohydrate).Your body will eat the muscles off of you and they don't come back and then when you are old you will gain weight because you will finally be hospitalized, and at that point you will look very aged and fat because you will only gain weight in your stomach area.  So pls do remember It's not all about eating all 'good' foods and healty food and avoiding all foods that you perceived as 'bad'. What your body needs is a healthy balance of different foods, otherwise you might be missing out on vital nutrients which you need to live.

 

1. Fat

Fat is a major source of calories or energy. Fat improves the taste and odor of foods and gives a feeling of fullness. Fats form the structures in our bodies, including muscles, nerves, membranes and blood vessels and are essential for the absorption of fat-soluble vitamins A, D, E and K in the body .

Although some fat in the diet is necessary, too much fat can lead to heart disease, obesity and other health problems. There are three kinds of fat: saturated fat, polyunsaturated fat and monounsaturated fat. Fats in the diet may be of animal (saturated) or vegetable (unsaturated) origin. Examples of fat in the diet are gravy, bacon, margarine, butter, cream, salad dressings and nuts. Meats and some milk products also contain significant amounts of fat. The guidelines recommended by the American Heart Association and the Surgeon General's Office suggest that fat should contribute no more than 30% of total calories. For those adults with heart disease a diet of 20 percent or even 10 percent of calories from fat is advised. The fat we eat is saturated and unsaturated. These terms refer to the chemical structure of the fat molecules. A low total fat intake, with the majority of fat from unsaturated sources, appears to lower blood cholesterol levels. Too much of any of these fats will increase dietary fat intake, and excess body fat may increase cholesterol levels and the potential to increase body fat.

2. Minerals

- Minerals are elements obtained from foods that combine in many ways to form structures of the body and regulate body processes.
- Other minerals are megnesium, phosphorus, sodium, potassium, chromium and zinc.

3. Carbohydrates

Carbohydrates are used by the body for energy, but only a limited amount can be used at any given time. The remainder is stored for later use. Total carbohydrates are made up of simple sugars, complex carbohydrates, and fiber.

Simple carbohydrates are commonly known as sugars. Sources of simple carbohydrates include table sugar, candies and other sweets, sodas and bakery goods. These foods provide empty calories, i.e., calories that supply no vitamins and minerals and should therefore be minimized.

Complex carbohydrates include all the complex starches and fiber, such as those found in grains, cereals, breads and starchy vegetables like potatoes, corn, peas and beans. Complex carbohydrates contain many essential nutrients and are the body's most effective source of energy. They are very low in fat and should be a primary source. Dietary fiber is a complex carbohydrate. However, it does not contain any calories. All other carbohydrates (simple and complex) provide 4 calories per gram.

4. Protein

Protein is essential for building and repairing muscles, red blood cells, hair and other tissues, and for synthesizing hormones. Protein from food is digested into amino acids, which are then built into the protein in muscles and tissues. Protein is a source of calories and can be used for energy if inadequate carbohydrates are available.

5. Vitamins

Vitamins are metabollic catalysts that regulate chemical reactions within the body. They include vitamins A, B complex, C, D, E and K.

6. Water

Water is an essential susbstance that makes up about 60 to 75 percent of our weight. Water stabilizes body temperature, carries nutrients to and waste away from cells, is needed for cell functioning.

7. Fiber

It is also good to include sources of fibre in your diet, which helps to keep your digestive system healthy. Fibre is not absorbed by your body, but helps your gut and intestinal tract stay healthy. Foods that are sources of fibre include whole wheat, bran, vegetables like celery, green beans and potato skins.