Nutrients are essential for good health and fitness.

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Nutrients

Nutrients are very much important for health and fitness. We can obtain nutrients from our diet or foodstuff. These nutrients can maintain reproduction, growth, development, health and diseases.

According to nutritionists, biochemistry, molecular biology and genetics tell us about the effects of nutrition and health and fitness of the human body. They suggest that proper nutrition will reduce the risks of diseases.

In fact, our body cannot synthesize all the essential materials which are necessary for proper functioning. So, our body needs nutrients for energy, repairing, growth, prevention of diseases and regulation of biochemical reactions. These nutrients necessary for the proper functioning of our body so they are called essential nutrients and can be obtained from foodstuff or dietary sources. These are carbohydrates, fat, protein, vitamins, minerals and water. Our body needs these nutrients in the right balance otherwise these may cause serious risk factors for health and fitness.

According to WHO (World Health Organization), the essential nutrients are very much critical for maintaining persons health, growth and reproduction. Some nutrients are required in large quantity while some are required in small quantity. So, WHO (World Health organization) split these nutrients into two groups i.e. macronutrients and micronutrients.

Macronutrients are required in large quantities and include carbohydrates, protein, fats and water. Micronutrients are required in small quantities and include minerals and vitamins.

In this article, I will explain the importance of essential nutrients, needs and effects of nutrients on our body.

Essential Nutrients

1- Carbohydrates

Carbohydrates are very important nutrients for our body. They provide energy to our body for the proper functioning of cells and tissues. Carbohydrates include sugar, starch and fibre.

Carbohydrates are divided into two classes i.e. simple and complex. We should intake limited amount of simple carbohydrates like sugar, rice, white bread and pasta. Complex carbohydrates are very crucial for our body because they can support the brain functions, digestive functions, nervous system, immune system and energy flow for the proper functioning of our body. According to American dietary guidelines, we should intake 45 to 65% of daily calories from carbohydrates.

a) Sugars 

Sugars are considered as a simple carbohydrate. Our body rapidly breaks and absorbs simple sugars. Simple sugars provide instant energy to our body. So, over intake of sugars increase the blood sugar level and may increase the risk of type 2 diabetes.

There are two types of simple sugars i.e. monosaccharides and oligosaccharides. Our body easily breaks and absorbs these simple sugars. The types and sources of these simple sugars are:

Glucose (Monosaccharide): The natural sources of glucose are vegetables and fruits. Desserts, syrups, sports drinks, honey, beverages and candy also contain glucose.

Fructose (Monosaccharide): The natural sources of fructose are fruits.

Galactose (Monosaccharide): The main source of this monosaccharide is lactose. Lactose is a sugar found in milk and milk products like butter, cheese and yoghurt.

Sucrose (Disaccharide): It considered as table sugar and consists of two monosaccharide units like glucose and fructose. It is obtained from beet and sugarcane.

Lactose (Disaccharide): It considered as milk sugar and consists of two monosaccharide units like glucose and galactose. Milk and milk products contain lactose.

Maltose (Disaccharide): It consists of two glucose units and found in malt drinks like malt liquors and beer.

b) Fiber

Fibres are important nutrients and necessary for our health and fitness. In fact, the main sources of fibres are vegetable, fruits, grains, beans and nuts. Fibre supplements are also available in the market. They provide energy to our body and keep our digestive system healthy. Fibres can improve bowel movement, cholesterol level and helps to remove toxic substances outside the body.

c) Starch 

Starchy foods should be in your diet plans because they are the main source of energy and nutrient. These foods have high-calorie content so it should be necessary to eat these foods in optimum amount. The natural sources of starch are plant-based (whole grains, potato, rice, cassava, maize, etc.)

Importance of Carbohydrates

Carbohydrates are very much important nutrients for our body because they are source of energy act as a fuel and maintain the health of our body.

  • Provide energy to Brain, kidneys, health muscles and central nervous system.
  • Boosting digestive health and functions
  • Lower bad cholesterol
  • Increase the level of good cholesterol level
  • Fibres help in losing weight.
  • Lack of carbohydrates causes headache, weakness, fatigue, constipation, bad breathing, nausea, etc.

2- Fat

Fat is an important nutrient which is necessary for good health and fitness. We should eat healthy and low-fat food because high-fat food has adverse effects on health. The major function of fat is to provide energy to the body for performing vital functions. We should consume healthy fats like monounsaturated and polyunsaturated fats and avoid or reduce Trans or saturated fats.

According to nutritionists, we should intake 20-35% calories from healthy fats. We can obtain healthy fats from nuts, vegetable oils, seeds, coconut oils, olive oil, and fish such as tuna or salmon.

You can also obtain healthy fat from fat supplements just by clicking on the following button.

Importance of fat

Fat is essential nutrient which perform following functions in our body.

  • Build new cells
  • Helps in cell growth
  • Clotting of blood after injury or surgery
  • Reduce the risk of many diseases like diabetes type 2 and heart diseases
  • Improves muscles structure and movement
  • Helps in balancing blood sugar level
  • Enhance the absorption of vitamins and minerals
  • Helps the brain to function properly
  • Increase hormone production
  • Improves immune functions
  • Important for lubricating the joints.
  • Necessary for reducing inflammation

You should intake fat in limited amount because high fat intake leads to weight gain (obesity), increase cholesterol level, increase the risk of liver diseases and many other health issues.

3- Protein

In fact, protein is a vital nutrient for good health and fitness and it constitutes all parts of our body including cells, muscles, bone, hair, skin and all the organs. In fact, about 16% of our body mass is due to protein. It is essential for growth, body health and maintenance.

All the important body substances like antibodies, hormones etc. are composed of protein. So, it has structural as well as functional importance for our body.

We can obtain protein from our diet by adding the following foods into our diet plan.

  • Eggs
  • Chicken
  • Red meat
  • Fish
  • Lentils
  • Legumes
  • Beans
  • Milk and milk products
  • Soya
  • Grains
  • Nuts

Moreover, protein supplements are also available for fulfilling the requirement of your body. If you want to buy best supplements then click on the following buttons.

Importance of Protein

Protein is highly important because it can carry out the important function of our body.

  • Provide energy to our body.
  • Help in improving the development and growth of skin, muscles, hair and bones.
  • Develop hormones, antibodies and other important substances.
  • Sometimes act as a fuel for cells and tissues.
  • All the enzymes are protein and can catalyze the biochemical reaction in our body.
  • Proteins can maintain the pH level of our body fluid.
  • Boost our immune system.
  • Transport proteins are essential for transporting important nutrient and materials throughout the body.

4- Vitamins

Only a small amount of vitamins are necessary for the proper functioning of our body. Some vitamins are considered antioxidants because they can protect our cells from damage and help to remove toxic substances from the body.  There are two types of vitamins i.e. water-soluble vitamins and fat-soluble vitamins. Water-soluble vitamins include eight vitamins B and vitamin C. These vitamins cannot store and removes readily from our body. So, we should take water-soluble vitamins regularly through our diet or from supplements. Fat-soluble vitamins include vitamins A, D, E and K. These vitamins absorbs over the intestine with the help of fat and store in our body. We should add optimum fat content in our diet because with low-fat diet our body did not absorb the adequate quantity of these vitamins.

Vitamins are very much important for health and fitness because these are required for healthy teeth, bones, mucous membrane, brain functions, metabolism, urinary function etc.

Multivitamin supplements are available for buying in stores or online. If your doctor prescribed you multivitamins then click on the following button for buying them.

5- Minerals

Our body requires minerals such as calcium, magnesium, phosphorus, sodium, chloride, potassium, sulfur, iron and many more. There are two types of minerals like trace minerals and macro-minerals. Trace minerals are required in very small amount but macro-nutrients are required in large amount for the proper functioning of our body.

Dietary minerals like calcium, magnesium, phosphorus, sodium, chloride, potassium, sulfur and iron are obtained from a healthy diet. We can obtain most of the minerals by adding fish, meat, nuts, vegetables, fruits, cereals, milk and dairy products into our diet.

Minerals are essential nutrients because they improve the strength of teeth and bones, controls body fluids and turn foods into energy.

Doctors will recommend you minerals supplements if you face minerals deficiency.

6- Water

The most important and essential nutrient which our body need is water. Without consuming water no one can survive more than three to four days. In fact, minor dehydration can cause severe head pain (headache) and diminished mental and physical functioning.

Every cell of our body requires water for their proper functioning. Water can help in:

  • Removing wastes or toxins out of the body.
  • Carrying essential nutrients throughout the body.
  • Shock resistance.
  • Improving digestive health
  • Prevent us from constipation
  • Lubrication
  • Keep us hydrated

For more information about the benefits of water, read the following article.

Conclusion

Nutrients are important for good health and fitness. So, we should eat a healthy diet which includes fruits, vegetables, nuts, meat, chicken, egg, fish etc. These foods contain all the essential nutrients which our body need for proper functioning. These essential nutrients include carbohydrate, fat, protein, vitamins, minerals and water. All of these nutrients keep our body healthy and fit for performing life activities.

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