All About Nutrition

Nutrition and Nutrients

When it comes to health and staying healthy, words such as nutrition, nutrients, vitamins, and others are thrown around in the discussion. But have you considered what they actually are and what part they have in your diet?

Nutrition is providing your body the necessary food for health and growth. According to the WHO, nutrition is vital for growing up healthy and staying that way. Better health leads to better maternal health, higher infant survival rates, lower risk of diabetes and heart diseases, and a longer life.

There are three kinds of nutrients your body needs: Macronutrients, micronutrients, and vitamins.

Macronutrients are nutrients you have to take in large amounts.

Carbohydrates include sugar, starch, and fibers. Sugar is easily broken down by the body to be used for rapid energy bursts. Sugars, however, does not make a person full. Fibers are another sort of carbohydrates that could be used for energy, metabolized by gut bacteria, while other types pass through the body. Fiber and unprocessed starch are complex carbs which take a longer time to break down. They make you feel full for a longer time, and a healthier choice over sugars.

Proteins are made of amino acids that are essential for the human body. You can only acquire these through food, so choosing the right ones is important. Most plants don’t have complete proteins, so meat or a wide variety of non-meat food are essential. Proteins repair and build body tissues, allows metabolic reactions to take place, and coordinates bodily functions.

Fats are essential for lubricating your joints, organs produce hormones, enables the body to absorb vitamins, reducing inflammation, and preserves brain health. There are two kinds of fats: unsaturated from vegetables and saturated that tend to come from animals. Saturated fats and trans fats are bad for your health, while the former is a healthier option.

Water is the most essential part of maintaining life. It is used for most processes in the body. It does not provide calories, nor provide energy. But adequate hydration keeps your body running and healthy. Drinking water directly is the best way to acquire it, but dietary options are also available from fruits and vegetables.

Micronutrients are essential in small amounts. These are minerals and vitamins which are usually added by manufacturers. They aid various bodily functions, and prevents many diseases. Think of them as support tools for your body to use in its daily functions. Like Macronutrients, you can get these through food, but if you can't prepare, or afford, all the foods that gives you them you can always opt for vitamin and mineral supplements from drugstores. Consult a specialist before doing so, of course.

Minerals

Potassium – Enables the kidneys, heart, muscles, and nerves to work properly.

Sodium – Maintains nerve and muscle functions and regulates fluid levels in the body.

Calcium – Calcium forms bones and teeth, it also supports the nervous, cardiovascular, and other systems of the body.

Phosphorous – Present in all cells of the body and aids the health of bones and teeth.

Magnesium – Helps muscle and nerve functions, and regulate blood pressure and blood sugar levels. It also enables the body to produce proteins, bone, and DNA.

Zinc – Keeps your hair, skin, and senses healthy. It aids your immune system and the recovery of your wounds.

Iron – Crucial for red blood cell production, hormones, and connective tissues. It also prevents anemia and digestive issues.

Manganese – Used to produce energy, aids in blood clotting, and supports the immune system.

Copper – Helps the body make energy, connective tissues, and blood vessels.

Selenium – Plays a crucial role in reproductive and thyroid health. It acts as an antioxidant and prevents cell damage. It keeps your hair, nails, and breath healthy.

Vitamins

Water Soluble Vitamins are quickly used and removed by the body. They have to be constantly resupplied everyday to maintain a healthy body.

B Complex – Serves multiple purposes that keeps you active, healthy, and productive.

Vitamin C – Prevents scurvy and poor wound healing, too much can cause nausea, diarrhea, and stomach cramps.

Fat-Soluble Vitamins are stored by the body and consumed through the intestines. Too much build up of fat-soluble vitamins can lead to problems.

Vitamin A – Keeps your eyes healthy

Vitamin D – Strengthens your bones and bone formation

Vitamin E – Keeps your eyes and immune system healthy

Vitamin K – Keeps your blood healthy and prevents bleeding

There are many components to our nutrition. Many minute things that makes us healthy. Knowing what we need is one step to doing (or eating) what we need. Pair good nutrition and diet with an exercise routine that works for you and you'll be in top shape to face everything life throws at you.