Carbohydrates
Carbohydrates are one of the main dietary components. This category of foods includes sugars, starches, and fiber.The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system.
Two Types of Carbohydrates
Simple carbohydrates: These are also called simple sugars. Simple sugars are found in refined sugars, like the white sugar you'd find in a sugar bowl. If you have a sugar candy, you're eating simple carbs. But you'll also find simple sugars in more nutritious foods, such as fruit and milk. It's better to get your simple sugars from food like fruit and milk. Why? Because they contain vitamins, fiber, and important nutrients like calcium. A sugar candy does not.
Complex carbohydrates: These are also called starches. Starches include grain products, such as bread, crackers, pasta, and rice. As with simple sugars, some complex carbohydrate foods are better choices than others. Refined grains, such as white flour and white rice, have been processed, which removes nutrients and fiber. But unrefined grains still contain these vitamins and minerals. Unrefined grains also are rich in fiber, which helps your digestive system work well. Fiber helps you feel full, so you are less likely to overeat these foods. That explains why a bowl of oatmeal fills you up better than sugary candy that has the same amount of calories as the oatmeal. So which type of carbs should you eat? Both can be part of a healthy diet.
Proteins
Protein is essential as part of the basic Nutrients because the body is made of proteins.Proteins form part of hormones and enzymes, help form antibodies to fight infection, build muscles, and repair damaged tissue. Your muscles, your organs, and your immune system are made up mostly of protein.Meat, fish, poultry, dairy products and eggs are excellent sources of protein.
Protein from animal sources, such as meat and milk, is called complete, because it contains all nine of the essential amino acids. Most vegetable protein is considered incomplete because it lacks one or more of the essential amino acids. This can be a concern for someone who doesn't eat meat or milk products. But people who eat a vegetarian diet can still get all their essential amino acids by eating a wide variety of protein-rich vegetable foods.For instance, you can't get all the amino acids you need from peanuts alone, but if you have peanut butter on whole-grain bread you're set. Likewise, bengal gram ( kadala, chana)won't give you everything you need, but bengal gram curry and puttu (breakfast dish in kerala) or idly and sambar will do the trick.
It helps with the absorption of fat-soluble vitamins such as vitamins A, D, E and K. It keeps the body warm, maintains hair and skin, and protects the vital organs. Fat should form 30 percent or less of your total calorie intake. Saturated fats should form less that 10 percent of the total calorie intake.There are five groups of fat: saturated; monounsaturated; polyunsaturated; trans-fatty acids and omega 3 fatty acids. You should limit your intake of trans-fatty acids as they lead to higher cholesterol levels. Fat produces more energy than carbohydrate and protein.
Vitamins
They are chemicals that the body needs to process nutrients, regulate the nervous system, and help to build genetic material, proteins, red blood cells, and hormones. The body cannot create enough vitamins and you therefore need to obtain it from food and supplements. Day light and heat can destroy vitamins. You should therefore store it only for short periods and consume fresh. Use little water to cook vegetables and only cook it for a short period.Vitamins are mostly found in vegetables and fruit, but can also be obtained from dairy products, poultry, fish, meat and eggs.
Two types of vitamins: fat soluble and water soluble.
When you eat foods that contain fat-soluble vitamins, the vitamins are stored in the fat tissues in your body and in your liver. They wait around in your body fat until your body needs them. Vitamins A, D, E, and K are all fat-soluble vitamins.
Water-soluble vitamins are different. When you eat foods that have water-soluble vitamins, the vitamins don't get stored as much in your body. Instead, they travel through your bloodstream. Whatever your body doesn't use comes out when you urinate.
So these kinds of vitamins need to be replaced often because they don't stick around! This crowd of vitamins includes vitamin C and the big group of B vitamins — B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin, and pantothenic acid. Fruits and vegetables are excellent sources of vitamins .Minerals
Minerals needed to sustain a healthy body and mind. Minerals are inorganic substances that the body needs for forming teeth, bones, and blood cells, regulating body fluids and to assist in the chemical processes of the body. There are two main categories of the essential minerals needed for survival. Macro minerals include calcium, magnesium, chloride, phosphorus, sulphur and potassium sodium. You need a minimum of 100 mg a day. The other group is called trace minerals and you need a smaller quantity of this group. It includes copper, cobalt, iodine, iron, fluoride, manganese, selenium, zinc, and molybdenum.Water
Water is the most important component of the basic Nutrients. Water makes up 50 to 75% of the human body. You need at least 8 glasses of water a day to keep the body healthy. It cleanses the body, keeps the skin, organs and hair in good shape, is needed to produce digestive enzymes, help the body collect the nutrients from food and liquids, helps to control the body temperature, and is needed for proper cell function. Woman should drink more water than men in order to prevent premature ageing. You need to drink more than two liters of water per day if you exercise. You don’t have to drink only water; it can form part of other liquids such as herbal tea, milk and juices. Caffeine rich products such as coffee dehydrate the body and you will need to drink more water if you consume a lot of coffee.
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