Essential nutrients required for human body functioning, which cannot be created by own and it comes from by intake of food. Vitamins, Minerals, Fatty acids and Amino acids are combined together of form the Essential nutrients.
Essential Nutrients divided into two types:
1. Macro nutrient
2. Micro nutrients
Macro nutrients taken by huge amount that includes protein, carbohydrates and fat which gives energy to the body.
Vitamins and minerals are micro nutrients, which is taken in less amount of long process.
In this, water and fibre are macro nutrients, which doesn’t give energy.
1. Protein
Protein is the building blocks of body and it is not only for muscle. Protein is used for growth, maintenance, replacement of body cells, repairing worn out tissues and they form hormones and enzymes to regulate body process. Protein is necessary for body.
Animal sources of protein: milk & milk products, egg, meat , fish etc.
Plan sources of protein: soybean, cereals, dry fruit and nuts, pulses etc.
2. Carbohydrates
Carbohydrates essential for good health. Carbohydrates are important source of energy, it called as “Fuel of life”.This source of energy required for muscular work, nutritive process, to maintain body temperature and also assist in oxidation of fat.
Carbohydrates found in sugar, honey , jam, rice, pasta, vegetables such as potato, corn etc.
3. Fat
Fat perform functions such as absorption of minerals, supplying energy, transport soluble vitamins, blood clotting and muscle movement.
Healthy fat helps to reduce blood sugar level, heart disease risk, improve brain function.
Saturated fats like butter, cheese, red meat avocados etc., creates high blood cholesterol, obesity, hypertension etc.
4. Vitamins
Vitamins play a vital role in our body. A healthy body needs 13 essential vitamins for proper functioning includes A, B6, C, D. These vitamins present in minute quantities in food, which is important for body growth and development.
A,D,E,K are fat soluble vitamins and B-complex & C are water soluble vitamins.
5. Minerals
Minerals support the body. These are important for body functions such as strong bones & teeth, staying hydrated and regulates the metabolism of our body. Main minerals are calcium, Iron and Zinc. Calcium helps for nerve signal transmission, healthy blood pressure, muscle contraction while Iron supports blood cells and Zinc for better immune system. Minerals found in vegetables, bananas, orange etc.
