Nutrition
this is introductory information regarding nutrition. Nutrition is the most important aspect of health to promote optimum health growth and development protection and maintenance of health, prevention of illnesses, and protection from various types of nutritional deficiencies balanced diet are of vital importance. Nutrition is a dynamic process by which consumed food is utilized for nourishment, Structural, and functional efficiency of every single cell of the body. It is the science of food and its relationship with health. Food includes solids semis solids, semi-liquids, and liquids that can be consumed and help in sustaining the body and maintaining healthy food is composed of a mixture of many nutrients.
Food can be classified on the basis of origin as
animal origin and plant origin.
Classification on the basis of chemical composition
protein, carbohydrates, fats, vitamins, minerals
classification on the basis of predominant functions
for the building food energy-yielding food and protective food
classification on the basis of nutritive value
serials and millets, legumes, vegetables, nuts and oil seeds, fruits, animal products, fats and oils jaggery, condiments and spices, etc.
Nutrients are organic and inorganic content of food each nutrient has its specific function in the body there are more than 50 different nutrients in the food we eat on daily basis. They can be grouped into macronutrients and micronutrients. Macronutrients are proteins carbohydrates and fats that form the major bulk of food whereas micronutrients involve vitamins minerals and trace elements these are required in lesser quantities than macronutrients.
Requirement of nutrients
nutritional requirement varies from person to person depending upon age, weight, gender, specific health condition if any, metabolic and genetic differences. Excluding mother's milk none of the single food can meet the nutritional needs of humans hence-beings healthy dietary habits are of vital importance and depend on culture and social environment. To fulfill nutritional needs diet should be planned by family members very carefully and of course, they should contain a variety of stuff that is rich in nutrients that are essential for the growth and development of children and maintenance of optimum health for adults. A balanced diet is a food that contains a sufficient amount of macronutrients as well as micronutrients to meet daily requirements apart from this daily fluid and salt requirements must be fulfilled. Food should be easily digestible, attractive, choice able, palatable, and easily available with the right balance excess nutrient that is harmful should be avoided hence we need to learn and be creative about the nutrition of our family.
content of the daily diet
Water
it has first important in the maintenance of proper health as our body constitute 70% of the water it is comparatively higher in infants than children and adult which is most important for renal excretion, temperature regulation, maintenance of fluid volume, and transportation of cellular substance. Its requirement is fulfilled by fluid intake, food, and oxidation process in the body, it is absorbed throughout the intestine, and kidneys maintain water and electrolyte balance. Excess loss of water results in dehydration and excess accumulation of water may lead to water intoxication.
Calories
Proteins
proteins are body-building food, that is essential for the synthesis of body tissue, maintenance, and repair. They contribute to the formation of hemoglobin, hormones, and digestive juices. They are necessary for the maintenance of osmotic pressure and acid-base balance. They are the third largest source of energy they provide energy for the body's function excess proteins are stored in the form of fat converted by the liver. Proteins are composed of 24 amino acids that are needed by the human body. There are 9 essential amino acids that are not synthesized in the body they are to be taken from the diet where as both essential and nonessential amino acids are required for various functions in the human body. As animal proteins are complete with all nine essential amino acids they are called first-class protein and vegetable proteins lack one or more amino acids except Soybean combined with 3 to 4 pulses together or a combination of grains and legumes can easily fulfill the protein requirement Proteins are needed for repair of body cells hence surgery or blood loss requires them primarily deficiency may lead to growth failure and protein energy malnutrition
Carbohydrates
carbohydrates are the main source of energy they contribute to the taste and texture of food they are necessary for digestion and absorption of other food, and they are necessary for the synthesis of protein. Carbohydrates are consumed in the form of monosaccharides, disaccharides, and polysaccharides all types of carbohydrates are ultimately oxidized and converted to glucose which is used as fuel by the brain as it is converted to glycogen and stored in the liver as well as muscles are converted into fat. Lack of carbohydrate intake may lead to undernourishment, constipation, loss of body protein, ketosis, depression, etc. Overconsumption of carbohydrates may lead to obesity, cataract, dental carries, and ischemic heart disease.
Fats
it provides protection and support to the various visceral organs, it carries, a component of cells and tissue, they are concentrated source of energy, making the food palatable, and tasty. Fats are those that are solids at 20 degrees centigrade and oils are those that are liquid at the same temperature they are collectively called lipids they are divided into three parts simple lipids, compound lipids, and derived lipids. They may be obtained from animal sources as well as plant sources major portion of fat in the diet is triglycerides and 2% are free fatty acids. they are divided mainly into two parts saturated fatty acids and unsaturated fatty acids. Further divided into mono-saturated and poly-saturated essential fatty acids like linoleic acid are present in vegetable oils. Excess intake of fat may result in the accumulation of adipose tissue, obesity, cancer, atherosclerosis, etc. A deficiency of essential fatty acids may result in growth retardation, skin disorders, decreased immunity, and visual problem.
Vitamins
vitamins are micronutrients that are essential for the maintenance of good health some of them are synthesized in the human body much less than they are needed hence they must be provided from the diet. They are essential for the production of energy, they are cofactors of enzymes, they are essential for neurological function, they help in the synthesis of fatty acids, and amino acids,
They enable the body to utilize other nutrients, and they contribute to the immunity of the body hence they are called protective food. protection and maintenance of health is their main function. They are classified into two groups fat-soluble vitamins those are vitamin A, Vitamin D, vitamin E, and vitamin K. Water-soluble vitamins, Vitamin B complex, and Vitamin C. What is soluble vitamins are not stored in the body besides they are easily destroyed during the processing of food, so they should be consumed every day from the diet. on the other hand fats-soluble vitamins are stored in the body with fats
every single vitamin has its own specific functions and deficiency conditions.
Minerals
minerals are required by the human body for growth and repair as well as vital functions of the body in biochemical reactions more than 50 minerals are found in the human body all of them must be supplied from the food they are required for maintenance of osmotic pressure, they supply necessary electrolytes for muscle action, and nerves. They are divided into two types depending on their daily requirement if it is more than 100 mg per day then they come into the category of macro minerals, if it is less than 100 mg per day then they are micro minerals or trace elements.
Macro minerals include calcium, phosphorus, sodium, Potassium, and magnesium. Microminerals include iron, zinc, Cobalt copper,, Iodine fluoride, chromium, Selenium, silicon, Mercury, barium, Boron, etc. Mineral deficiency is seen less in vegetarians than in nonvegetarians. Mainly calcium, phosphorus, Iron, iodine, and fluoride deficiencies are associated with clinical conditions trace element deficiencies are not common.
This blog is an introduction to nutrition, different age groups, and health conditions that require different proportions of nutrients and types of diet hence they need to be discussed separately we will discuss them one by one in upcoming blogs
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