The human body needs different nutrients to stay healthy. One should eat a well-balanced diet for maintaining good health. Proper nutrition is related to the food that people eat. Eating a well-balanced diet along with doing proper physical activity is the key to maintaining good health. A healthy diet gives proper nutrition and energy and helps human beings to fight against the disease. Therefore, it is very important for human beings to understand which are the most important nutrients needed by their body and how to obtain these nutrients. You may find a number of fortified foods on the market and the people selling them claim that fortified foods available in the market can provide the essential nutrients. Food industry lies because fortified foods may be of some help but cannot help to attain optimum health. Thus, read here to know the most important nutrients that your body needs and how to get them.
The main function of carbohydrates is to provide energy to the body. The most important sources of carbohydrates are whole grains and foods made from grains such as barley, oatmeal, brown rice, cornmeal, and bread. Avoid eating refined grains such as white rice and pasta.
Protein is the second most important source of energy. Proteins break down into amino acids and act as building blocks for the body. Proteins also help in building muscles, tissues, skin, and hair. Proteins also help in regulating many body reactions and in the production of hormones and antibodies. The main food sources of proteins are lean meats, beans, peas, eggs, soy products, and seafood.
Fats provide energy to the body when carbohydrates are not available. Fats also protect your body in the cold and also help in absorbing fat-soluble vitamins. Another important function of fats is to protect your organs. Fats are available in liquid as well as solid forms. The best sources of fats include monounsaturated and polyunsaturated fats that are found in sunflower oil, soybean oil, olive oil, canola oil, nuts, seeds, avocados, and fish rich in omega-3 fatty acids. Avoid eating foods that are rich in saturated fats such as cheese, butter, and ice-cream.
Vitamins and minerals
The main function of vitamins and minerals is to maintain optimal health. They help in normal growth and development. There are different vitamins and minerals needed for your body. Each vitamin and minerals play a different role such as vitamin D is essential for the proper growth of bones and teeth and iron is essential for the formation of red blood cells. The main sources of vitamins and minerals are fruits and vegetables, dairy products, and fruit juices.
Water is the most important nutrient needed for maintaining important body functions. It helps in distributing the other nutrients to all the parts of the body through the blood. It also helps in proper digestion and assimilation of the food that you eat. It is recommended that men should drink 125 ounces of water per day and women should drink 91 ounces of water per day. It is recommended that men should drink at least 12 cups of water and women 8 cups of water.
Thus, a balanced diet is necessary for living a healthy life. One should consult a dietician to know the proper diet. The consumption of each nutrient varies according to your age, sex, and the level of physical activity.