Nutrition refers to the process by which the body obtains and utilizes nutrients from food for growth, maintenance, and overall health. It involves the intake of various macronutrients (such as carbohydrates, proteins, and fats) and micronutrients (including vitamins and minerals) that are essential for the body's proper functioning.
Most importantly nutrition is essential for optimal growth and development, mental development, energy and vitality, disease prevention, body function and maintenance, longevity and quality of life.
These nutrients are vital for maintaining optimal health and should be consumed in appropriate proportions as part of a well-balanced diet.
1.Proteins: Proteins are essential for building and repairing tissues, creating enzymes and hormones, and supporting immune function. They are made up of amino acids, and sources include meat, poultry, fish, eggs, dairy, legumes, nuts, and seeds.
2.Carbohydrates: Carbohydrates are the body's primary energy source. They come in two forms: simple (found in fruits, milk, and processed sugars) and complex (found in whole grains, vegetables, and legumes), with complex carbs offering sustained energy due to their slower digestion.
3.Fats: Fats play a crucial role in the body by providing energy, aiding in the absorption of fat-soluble vitamins (A, D, E, K), and supporting brain health. Healthy fat sources include avocados, nuts, seeds, olive oil, fatty fish, and coconut oil.
4.Vitamins: Vitamins are essential for various bodily functions and are classified into two categories: fat-soluble (A, D, E, K) and water-soluble (B-complex vitamins and vitamin C). They are obtained through a balanced diet and contribute to overall health and well-being.
5.Minerals: Minerals are vital for maintaining proper bodily functions, such as bone health, nerve signalling, and fluid balance. Examples include calcium, magnesium, potassium, iron, zinc, and selenium, found in foods like dairy, nuts, seeds, leafy greens, whole grains, and lean meats.
6.Fiber: Fiber is important for digestive health, promoting regular bowel movements, and aiding in the prevention of certain diseases. It's found in fruits, vegetables, whole grains, legumes, nuts, and seeds.
7.Water: Staying hydrated is essential for overall health. Water regulates body temperature, aids in digestion, transports nutrients, and helps flush out waste products. It's recommended to drink at least 8 cups (64 ounces) of water per day, though individual needs may vary.