How does daily intake of essential nutrients help you avoid diseases?

Our body requires essential nutrients to perform its day-to-day function. Since our body can’t make nutrients, we need to obtain them from our food. Nutrients give us energy, build our body structure and help regulate our body processes. Therefore they help us move, breathe, grow and do everything.

Nutrients are classified into two categories:- Macronutrients and micronutrients.

Macronutrients

Our body requires macronutrients in large amounts. This class of nutrients include carbohydrates, proteins and lipids. The chemical bonds of macronutrients contain energy that is converted into cellular energy in the body to do work. Water is also considered a macronutrient in the sense that it is needed by the body in large quantities but does not provide calories to the body.

1. Carbohydrates

Milk, whole grains, fruits and vegetables are rich in carbohydrates. Based on their chemical structure, carbohydrates are classified into simple and complex carbohydrates.

Our body quickly breaks down simple carbohydrates to get energy. Naturally occurring sources of simple carbohydrates are fruits and milk products. Simple carbohydrates are also found in beverages, such as soft drinks.

Complex carbohydrates are unbranched or branched long chains of simple sugars that take time to break. The two most common types of complex carbohydrates are fibre and starch.

Fibre is found in fruits, vegetables, whole grains and beans. It helps in controlling cholesterol and encourages bowel regularity. Similarly, foods such as whole wheat bread, corn, cereal and rice are good sources of starch.

Complex carbohydrates help maintain a healthy weight and prevent type-2 diabetes and cardiovascular diseases. But if you are facing any health problems, visit a GP in Blacktown.

2. Proteins

Everything in our bodies, from cells and bones to skin and hair, is made of protein. We need protein for the health, growth and maintenance of our bodies. In fact, some essential substances, such as hormones and antibodies, contain protein.

Proteins are made of amino acids that can be produced by the body, but some essential amino acids can only be obtained from food. And our bodies need a variety of amino acids to carry out all their functions properly. Food sources of high protein include seafood, dairy, soy, nuts, and seeds.

3. Lipids

Lipid molecules are composed of oxygen, hydrogen and carbon and, unlike carbohydrates, are insoluble in water. It is mostly found in meat, butter, oils and grains.

Sterols, phospholipids, and triglycerides are the three main types of lipids. It stores energy like carbohydrates, but more per gram. In addition to storing energy, it helps regulate various body functions, protects vital organs, and regulates body temperature through insulation.

4. Water

Water is another essential macronutrient required by the body in large quantities. It is responsible for transporting everything inside and outside the body. Along with this, it cushions organs, helps in various chemical processes and does several other vital things in the body.

Water is crucial for life, so one must take it according to their lifestyle and requirement. Drinking less water can lead to problems related to digestion, for which a doctor may recommend taking a pathology test in Blacktown.

Micronutrients

Our body requires micronutrients in fewer amounts, but they are still essential for the body. Micronutrients include all vital vitamins and minerals. Unlike carbohydrates, protein and lipids, micronutrients do not give energy but contribute to the process as cofactors. They play a crucial part in the growth and development of the body.

1. Minerals

Minerals are crystal-like substances that are classified based on how much our body needs them. Our body needs zinc, iron and iodine in small quantities like a few milligrams.

On the other hand, microminerals, such as potassium, calcium, magnesium and phosphorous, are required in hundreds of milligrams. 

Minerals help build bone tissues, maintain fluid balance in the body, and fight against free radicals in the body that can lead to diseases such as cancer.

2. Vitamins

Vitamins are vital for maintaining health and preventing disease. They are divided by nutritionists into two groups water-soluble and fat-soluble vitamins. Water-soluble vitamins are vitamins C and B, including thiamine, biotin, riboflavin, niacin, pantothenic acid, and folic acid. Likewise, vitamins A, D, E and K belong to the fat-soluble group.

Animal and plant foods that are rich in vitamins are carrots, capsicum, mangoes, sweet potatoes, pumpkin, green leafy vegetables, liver, eggs and milk products. Daily intake of vitamin can lower the risk of lung cancer, boost immunity and help in healing the body. If you eat a variety of fruits and vegetables and have a healthy digestive tract, you need not take supplements.

Takeaway

Your body will get all essential nutrients if you take fruits, vegetables, complex carbohydrates and the right amount of water. People suffering from digestive problems or any medical problems may need to take supplements. But before taking any supplements, talk with your doctor, especially if you have any health issues.