INTRODUCTION OF NUTRITION
Nutrition is the eating of food, considered in relation to the body’s dietary needs. Adequate food is vital in keeping people successful. Good nutrition is critical to good health. Poor nutrition can lead to concentrated immunity, increased weakness to disease, reduced physical and mental development and reduced productivity. Nutrition impacts the development process at every stage of the life cycle from start to death. Freedom from hunger and malnutrition is a basic human right and their improvement is a fundamental prerequisite for human and national development.
BASIC NUTRITION
There are six major classes of nutrients that we need to stay healthy.
- Water: Water types up to 60-70% of our body weight. It is the largest component of blood that transfers oxygen throughout our system. It is a critical part of every cell in your body. You need water to regulate your body temperature, for good kidney function, and for every reaction that takes place in your body.
- Proteins are the body's house blocks. They are a basic element in all the body's cells and are essential for the growth, maintenance and repair of body tissues. Protein is made up of minor units called amino acids. There are 22 amino acids in all. The body productions 14. The other 8 must originate from the food you eat. The best quality protein comes from animal bases and supplies all of these 8 amino acids in balanced amounts. The protein in plant diets (cereals, grains, peas, and beans) is not complete. Opportunely, you can combine plants foods for a high quality protein that foods all 8 amino acids.
- Carbohydrates: Carbohydrates are the fuel for your physique. The foods (sugars and starches) from breads, cereals, grains, fruits and vegetables are your main _energy basis. Carbohydrate sources also supply fiber. Fiber is the part of the plant foods that you cannot digest. Fiber passes concluded your body undigested and adds bulk to the diet, aiding the regular elimination of wastes.
- Fats help your body use proteins and carbohydrates competently. They are carriers for the fat-soluble vitamins, cushion and protect vital organs and have further important functions. Fats in the diet are not the matching as adipose tissues (fat stores) in the body.
- Vitamins are organic substances that are essential for decent health. Your body cannot make vitamins. You must grow them from the foods you eat. There are thirteen vitamins essential for good health and each one show a unique role in your body. There are two types of vitamins, fat-soluble, which are stored in your liver and the other body tissues, and water-soluble, which are not stored to any great extent, but pass through your body slightly quickly.
- Fat soluble vitamins: stored in our body fat Vitamin A - Helps eyes adjust to blurry light. Helps keep
skin healthy. Helps keep coating of mouth, nose, throat and digestive area
healthy and resistant to infection. It promotes growth and helps control bone
growth. Major sources: Liver, whole milk, some cheeses, egg yolk, dark green abundant
vegetables, yellow fruits and vegetables, fortified products, butter, cream. Vitamin D - Helps body use a calcium and phosphorus to body
strong bones and teeth, important in growing children and during pregnancy and
lactations. Major sources: Fortified milk, exposure to sunlight. Vitamin E - Helps keep red blood cell intact. An
antioxidant. Protects Vitamin A from oxidation. Major sources: Soybean, corn
and cottonseed oils. Also widely distributed among foods. Vitamin K - Necessary for clotting of blood. Major sources: Green leaves such as spinach, cabbage, cauliflower and liver.
Made in intestinal tract by bacteria.
- Water soluble vitamins: not stored in our bodies Vitamin C - Helps hold body cells together and strengthens walls of blood vessels. Helps in healing injuries. Helps body to form bones and teeth and absorb iron. Major sources: Citrus fruits, tomatoes, strawberries, cantaloupe, cabbage, broccoli, kale, and potatoes. Major sources: Citrus fruits, tomatoes, strawberries, cantaloupe, cabbage, broccoli, kale, and potatoes. Thiamin (B 1) - Helps body cells obtain energy from food. Helps keep nerves in healthy condition. Promotes good appetite and digestion. Major sources: Pork, liver and other organ meats, wheat germ whole grain or enriched cereals and breads, soybeans, peanuts and other legumes and milk. Niacin - Helps the cells of the body use oxygen to produce energy. Helps to maintain health of skin, tongue, digestive tract and nervous system. Aids digestion and fosters normal appetite. Major sources: Lean meat, fish, poultry, liver, kidney, whole wheat and enriched cereals and breads, peanuts.
- Minerals like vitamins, are needed in small amount. Your body uses minerals to build bones and teeth and to help in various chemical reactions in your body. Calcium - Assists in clotting of blood, building of bones and teeth, promotes proper functioning of nerves, heart and muscle. Major sources: All forms of milk, cheese and ice cream. Iron - Makes hemoglobin, the red substance in blood which transports oxygen to and from cells. Major sources: Organ meats, oysters, lean meats, eggs, leafy green vegetables, dried peas, enriched breads, and cereals.
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