What is Nutrition?

What is Nutrition?

The word 'Nutrition' is derived from the Latin word 'nutrire' which means to 'feed, nourish'. In simple words Nutrition is a process in which one provides or obtains themselves the food which is necessary for one's health and growth. When we  eat anything we get nutrients from it, and those nutrients are further used by our body to carry out the various functions in our body such as repairing tissues, balancing hormones,strengthening immune system, maintaining good blood flow and etc.

Types of Nutrients 

There are two main types of Nutrients.

1. Macronutrients,and 

2. micronutrients.

1. Macronutrients- These are the nutrients which are needed in large amounts by our body to provide the energy needed to maintain body functions.There are three macronutrients required by humans: carbohydrates, fats, and proteins. Each of these macronutrients provides energy in the form of calories. For example:

• In carbohydrates, there are 4 calories per gram.
• In proteins, there are 4 calories per gram.
• And in fats, there are 9 calories per gram.

This means that if you look at a food label and it lists 10 grams of carbohydrates, 0 grams of protein, and 0 grams of fat, that food would contain 40 calories.

 Different macronutrients and their functions.

• Carbohydrates- Carbohydrates are a primary source of food our body uses for energy. These include simple carbohydrates (such as honey, table sugar, and high-fructose corn syrup), as well as complex carbohydrates. Complex carbs include starches (such as bread, pasta, rice, oatmeal and potatoes) and dietary fiber (found in fruits and vegetables, nuts, and whole grains).

• Fats- Fats are substances that help the body use some vitamins and keep the skin healthy; they are also the main way the body stores energy. In food, there are many types of fats - saturated, unsaturated, polyunsaturated, monounsaturated, and trans fats. To maintain your blood cholesterol and triglyceride (lipid) levels as near the normal ranges as possible, the American Diabetes Association recommends limiting the amount of saturated fats and cholesterol in our diets. Saturated fats contribute to blood levels of LDL (''bad'') cholesterol. The amount of saturated fats should be limited to less than 10% of total caloric intake, and the amount of dietary cholesterol should be limited to 300 mg/day.

• Protein- Protein is one of the three main types of micronutrients. Proteins are made of amino acids, which function as a cell's "building blocks." Cells need protein to grow and to mend themselves. Protein is found in many foods, like meat, fish, poultry, eggs,whey proteins, legumes, and dairy products. Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals.

2. Micronutrients- These are the nutrients which are needed in small amounts by our body.These substances don't provide any calories but enable our bodies to produce enzymes, hormones, and other substances vital to development, disease prevention, and well-being. Micronutrients are commonly referred to as vitamins and minerals. And it is adequate intake of these micros that help reduce your risk of chronic disease, promote a longer life and improve your overall well being. Some research even indicates that higher intakes of micros is associated with improved mood, energy levels and appetite control. There are 26 essential vitamins and minerals from food that all contribute to endless bodily functions. Which is why correcting even a minor deficiency in a micro can lead to drastic improvements in your health and day to day life. 

• Vitamins- Any of various organic compounds that are needed in small amounts for normal growth and activity of the body. Most vitamins cannot be synthesized by the body, but are found naturally in foods obtained from plants and animals. Vitamins are either water-soluble or fat-soluble.
• The 13 essential vitamins your body needs are vitamins A, C, D, E, K and the B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6),biotin (B7), folate (B9) and cobalamin (B12). The four fat-soluble vitamins are A,D,E,and K are stored in the body's fatty tissues.

• Minerals- Just like vitamins, minerals help your body grow, develop, and stay healthy. The body uses minerals to perform many different functions — from building strong bones to transmitting nerve impulses. Some minerals are even used to make hormones or maintain a normal heartbeat.
• The five major minerals in the human body are calcium, phosphorus, potassium, sodium, and magnesium.The trace elements that have a specific biochemical function in the human body are sulfur, iron, chlorine, cobalt, copper, zinc, manganese, molybdenum, iodine and selenium.

• Water- Did you know that your body weight is approximately 60 percent water? Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions. Because your body loses water through breathing, sweating, and digestion, it's important to rehydrate by drinking fluids and eating foods that contain water. The amount of water you need depends on a variety of factors, including the climate you live in, how physically active you are, and whether you're experiencing an illness or have any other health problems. Water is a very important micronutrient our body needs to survive and live,we cant live without water.

        

           These are the nutrients we need in our diet in our daily life.....

Getting The Right Nutrition for You

Overall, the main goal of nutrition is to connect what your eating to how it effects your body, specifically how your food is making you feel. If you want to lose weight, have more energy, gain more muscle, etc., this is the basic thing you need to understand about your diet. Learning what good nutrition is a great start. And being aware of how your diet specifically effects your fitness goals and individual needs will save you a lot of unwanted stress in the long run, allowing you to take complete control over your health.