Hi everyone.
In this post we will be learning about the various categories of nutrients, their main sources, their function to the human body and how the body utilizes each of these nutrients for healthy growth and development.
Basically there are seven (7) main categories of food nutrients that the human body needs for healthy growth and development. These seven (7) nutrients include, proteins, carbohydrates, fats, vitamins, minerals, fibre and water.
It is very necessary that everyone should take in all these seven nutrients everyday to help in building their bodies and to maintain their good health.
Lack of some of these nutrients in our diets may cause negative impacts on our health which can lead to diseases.
With regards to the amount of nutrients that each person needs to take in everyday, these seven (7) nutrients are divided into two forms. That is macronutrients which is needed in large quantities by the body and micronutrients which are needed in small amounts.
As the name it self implies, macro which means large. This implies that they are nutrients needed in large quantities by the body. People need to eat macronutrients in large amounts and regularly. These macronutrients include carbohydrates, fats, proteins, fibre and water. These group of nutrients gives the body energy, growth, metabolism and other body functions.
Let’s now take a look at these macronutrients types in details.
Carbohydrates: These are energy giving foods. Carbohydrates provides the body with energy and it does this in a form of calories which the body needs to able to work and help other functions as well. As I stated earlier, carbohydrates is a macronutrients meaning it is needed in large amounts by the body.
65% of the body energy is from carbohydrates. They serve as the body main source of fuel since they are easily converted to energy. All tissues and cells in the body uses this energy which is in a form of glucose.
These are some foods that we get carbohydrates from, bread, wheat, potatoes, maize, rice, cassava, macaroni, banana, sugar cane, sweet fruits, and honey. Foods like vegetables, beans, nuts and seeds also have carbohydrates in them but in lesser amounts.
Protein: Proteins are another set of macronutrients which the body needs in large amounts for better growth and development. Proteins facilitates growth and improve the immune functions. Again, proteins also help in making important hormones and enzymes, repairing of tissues and giving energy in the absence of carbohydrates.
Moreover, protein is very important for pregnant women to help build their bodies and the babies as well and to make extra blood and for fat storage. Breastfeeding mothers also need proteins in large amounts to make breast milk for their babies.
These are some of the sources of protein, meats, chicken, eggs, breastmilk, beans, ground nuts, lentils, fish, cheese, milk and many others.
Fats and Oil: Another concentrated source of energy is Fats and oil. It is an important nutrients for children who still need energy. Fats also helps in making meals delicious and more tasty.
Fats and oil can be found in meat, chicken, milk products, butters, creams, avocado, cooking oils and fats, cheese, fish and ground nuts.
Fats and oil is also classified into two forms, Saturated and Unsaturated fats. It is very necessary to know this fats classification, it will enable you know which fats can be risky to your health.
Saturated Fats: These are usually fats in solid form at cool temperatures. The intake of excess saturated fats can cause heart and blood vessel problems. These fats are usually not good for the body.
Unsaturated Fats: These fats are usually liquid at room temperature. These form of fats are the healthy fats. Some of this fats include, fats from fish, oil seeds, groundnut oil.
Be aware of this, plants source of fats and oil are generally better for one’s health than animal source. This is because animal fats are saturated fats.
Water: Water is a vital nutrient to the body and almost every part of the body contains large amounts of water. Human beings can live without food for some few weeks but we can not live without water for more than a days. As an adult, you need about 2 to 3 liters of water everyday. That is why the intake of water is very important when one is having diarrhea.
Below are some of the reasons why we need water i our lives.
• Water is needed for the production of cells and fluids.
• For sweat making to cool the body.
• For keeping the mouth, intestine and lungs wet and healthy.
• Another one is for the production of urine, which carries some wasteful products out of the body.
Fibre: This is a mixture of several carbohydrates which does not digest like other nutrients but goes through the gut without changing. Foods that contain fibre are cassava, cabbage, banana, pea, beans , flour and so many others.
Fibre is needed in our meals due to the following reasons.
• Fibre makes food bigger.
• It prevent constipation by making faeces soft.
• It helps nutrients to get into the blood stream slowly which is important for patients with diabetes.
This is the just the first part of the various nutrients we have and I will be continuing with the second part in my next post. I think I have explained everything well and it will be of use to all of us.
It is very necessary to know the various nutrients types and their respective sources. The intake of these nutrients will help keep our body stature together and facilitate better growth and development.
Thank You All!!