ABC’s of Nutrition

Nutrients are chemical elements essential for the functionality of living beings. These substances are derived from the food we eat. To name a few nutrients vital for our body is proteins, carbohydrates, fats, vitamins, minerals and so on. Every nutrient has unique properties and a role to play in growing, maintaining and repairing our body. These nutrients are available in different proportion in the variety of food available in nature. Some highlight on basic nutrients:

• Proteins: This nutrient is an indispensable part of the diet, involved in the body’s vital functions such as growth, maintenance and repair of cells, for production of enzymes and hormones. Every protein is made up of amino acids and the combinations in which protein foods are eaten are very important. Animal source proteins are milk and milk products, eggs while grains like wheat, rice and corn are other good sources. Even vegetables like soybeans, chick peas, lentils complemented with animal proteins is highly recommended. About 10-15% of our daily dietary intake should constitute of proteins.

• Carbohydrates: Carbohydrates are the principal sources of energy. The two types – Simple and Complex carbohydrates play different role. Simple one’s like sugars produce energy quickly and if taken in excess, they convert to fat, adding undesirable weight. So, food such as cakes, chocolates, sweets are advised to be avoided. Complex carbohydrates like whole grains, beans, vegetables and fruits contain a lot of water and fibre which makes them more filling and less risk of adding weight. Your daily diet should contain about 60-65% of carbohydrates with large amounts of complex carbohydrates.

• Fats: These are a good source of energy as they insulate the body and are carriers of fat soluble vitamins. All extra calories are stored in the form of fat. Food like butter, cream, processed cheese and vegetable fats are high in saturated fatty acids which are implicated in heart disease. Unsaturated fatty acids contained in vegetable oils like soyabean, corn, sunflower are preferable to saturated fats. The modern day diet is very high in fats and precautions should be taken to reduce that. Not more than 15-20% of your food should comprise of fats.