Nutrients are essential for good health. They are compounds that the body needs to function properly. Food provides them.
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Macronutrients
Macronutrients are nutrients that are required in large quantities. There are three types of macronutrients – carbohydrates, fats, and proteins. These are metabolically processed into cellular fuel. Energy comes from these chemicals bonds. Each calorie contains 1000 milligrams of energy. Calories are measured in kilocalories.
Protein, carbs and fats are the three basic macronutrients you need to eat every day. Your body needs vitamins and minerals to function properly. You should get them from foods such as vegetables, fruits, beans, nuts, seeds, dairy products, eggs, meat, fish, and poultry.
Proteins
Protein is essential for good nutrition. Protein builds the body up, but also keeps you healthy. Protein is found in every part of your body, including bones, muscles, organs, and even skin.
Your body needs protein for growth, health, maintenance, and hormone production. Protein is also needed for energy. You need a variety or amino acids for your body. Your body can make some amino acids on its’ own, but you must get them from food.
Carbohydrates
Carbohydrates are essential for a healthy body. Whole grains, beans, and fruit are better choices than refined grains and products with extra sugar.
A healthy diet should include complex carbs. Quinoa, brown rice, and vegetables are some examples of complex carbs. Whole grain pastas, breads, and other baked goods are also considered complex carbs.
Fats
Fatty foods are important for our bodies because they give us energy. Fats also help absorb vitamins and minerals. We need them to make cell walls, muscles, and other parts of our bodies.
Dietary guidelines recommend eating less than 30% of your total calories from fat. Healthy fats include omega 3 fatty acids found in fish oil, nuts, seeds, avocados, and olive oil. Omega 6 fatty acids are found in vegetable oils such as corn oil, soybean oil, safflower oil, sunflower oil, cottonseed oil, and peanut oil. These two types of fats work together to regulate inflammation and reduce pain.
Omega-3 and omega- 6 fatty acids are unsaturated fats. These fats are found in nuts, seeds, and fish. Trans fats are unhealthy fats found in processed foods. Saturated fat is found in red meat, cheese, and ice cream.
Micronutrients
Micronutrients are required in smaller quantities than other nutrients, but they’re still important for keeping your body healthy. Vitamins are used in the body to help produce energy, while minerals are needed to carry out basic functions such as digestion.
Vitamins
Vitamins are needed by the body to stay healthy. Vitamin A helps your eyesight, vitamin C keeps your skin healthy, vitamin B helps you grow strong bones, and vitamin D helps your immune system work well. Not getting enough of these vitamins can lead to serious health problems.
Minerals
Minerals are important for our bodies because they help us to stay healthy. Minerals help us to stay hydrated. Magnesium helps us to relax muscles. Calcium helps us to maintain bones. Phosphorus helps us to make energy. Sulfur helps us to detoxify. Sodium helps us to regulate blood pressure. Potassium helps us to regulate heart rate. Chloride helps us to regulate fluid levels.
Calcium, iron, and zinc are important minerals that strengthen bones, regulate metabolism, and maintain proper hydration.
Water
You need water to survive. Your body is mostly made up of water. Water flushes out toxins and keeps your organs healthy. Water helps your brain work better and prevents constipation.
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