How are nutrients used by the body? Nutrients for baby

Food products are necessary for the body for growth, the formation of new cells to replace those that have expired and died, as well as to replenish energy reserves necessary for life and procreation. The total amount of food products and absorbed nutrients and energy entering the body must correspond to the amount of substances and energy costs spent on the formation of new tissues, as well as those removed from the body.
Food in the form in which it enters the body cannot be absorbed into the blood and lymph and cannot be used to perform various vital functions. To absorb food in the organs of the digestive system, it must undergo mechanical and chemical processing. Food is crushed in the mouth, mixed in the stomach and small intestine with digestive juices, the enzymes of which break down nutrients into simpler components. Digested into amino acids, monosaccharides and emulsified fats, the nutrients are absorbed and absorbed by the body. Water, minerals (salts), vitamins are absorbed in their natural form. The mechanical and chemical processing of food and its transformation into substances digestible by the body is called digestion.
All chemical compounds that are used in the body as building materials and sources of energy (proteins, fats and carbohydrates) are called nutrients.
A person must regularly receive from food a sufficient amount of nutrients (proteins, fats and carbohydrates), as well as the necessary water, mineral salts and vitamins.
Proteins contain hydrogen, oxygen, carbon, nitrogen, sulfur, phosphorus and other elements. In the stomach and small intestine, proteins that enter the body with food are broken down into amino acids and their components, which are absorbed and used for the synthesis of human-specific proteins. Of the 20 amino acids needed by humans, nine are essential, since they cannot be synthesized in the human body. Ego valine, histidine, isoleucine, leucine, lysine, methionine, threonine, tryptophan, phenylalanine. Amino acids listed
must be ingested through food. Without these essential amino acids, the synthesis of proteins necessary for the human body is disrupted. Proteins containing a full set of amino acids, including essential amino acids, are called biologically complete proteins. The most valuable proteins are milk, meat, fish, and eggs. Proteins of plant origin (corn, wheat, barley, etc.) are considered incomplete, since they do not contain the full set of amino acids necessary for the synthesis of human proteins.
Carbohydrates containing hydrogen, oxygen, and carbon are used in the body as energy substances and for the formation of cell membranes. With food in the form of vegetables, fruits, starch and other plant products, complex carbohydrates, which are called polysaccharides, enter the body. When digested, polysaccharides are broken down into water-soluble disaccharides and monosaccharides. Monosaccharides (glucose, fructose, etc.) are absorbed into the blood and, together with the blood, enter organs and tissues.
Fats serve as a source of energy and are able to accumulate in the body in the form of reserve materials. Fats are part of all cells, tissues, organs, and also serve as rich reserves of energy, since during fasting energy carbohydrates are formed from fats. Fats consist of carbon, oxygen and hydrogen and have a complex structure. During the digestion process, fats are broken down into their components - glycerin and fatty acids (oleic, palmetic, stearic), which are found in fats in various combinations and ratios. In the body, fats can also be synthesized from carbohydrates and protein breakdown products. Some fatty acids cannot be produced in the body. These are oleic, arachidonic, linoleic, linolenic, which are found in vegetable oils.
Minerals also enter the body with food and water in the form of various salts. These are salts containing calcium, phosphorus, potassium, sodium, sulfur, chlorine, iron, magnesium, iodine. Many other elements are present in food in small quantities, which is why they are called trace elements. A growing organism requires more mineral salts than an adult, since they participate in the formation of bone tissue, organ growth, and are part of blood hemoglobin, gastric juice, hormones, cell membranes, and nerve synapses.
Water, the amount of which in an adult reaches 65% of the total body weight, is an integral part of tissue fluid, blood, and internal media of the body. Food also contains vitamins in small quantities, which are complex organic compounds.
nic compounds. Vitamins are necessary for metabolic processes, they participate in all biochemical reactions, affect the growth and development of the human body and its organs. The absence or deficiency of vitamins in food leads to serious diseases - vitamin deficiencies.
Food also contains dietary fiber, which is fiber (cellulose) found in plant cells. Dietary fiber is not broken down by enzymes and is capable of retaining water. This is very important for digestion, since swollen dietary fiber, stretching the walls of the colon, stimulates peristalsis, the movement of food masses towards the rectum. The need for the amount of food consumed and the qualitative composition of nutrients (proteins, fats, carbohydrates, minerals and vitamins) depends on age, gender, body weight, and work performed.
The amount of energy consumed in the body - energy expenditure is measured in calories (or joules). One calorie is the amount of energy required to increase the temperature of water by 1 ° C (1 calorie is equal to 4.2 Joules - J). In the body, the oxidation of 1 g of proteins produces 4.1 kilocalories - kcal, the oxidation of 1 g of carbohydrates - 4.1 kcal, the oxidation of 1 g of fats -

kcal. Data on energy requirements for workers of various types of work are given in table. 9.

To meet the vital needs of the body during the day during light work, the food should contain at least 80-100 g of proteins, and during heavy physical activity - from 120 to 160 g. For children, taking into account their growth and energy expenditure, the amount of proteins in food per 1 kg of body weight should be more than for an adult. The total amount of animal and vegetable fats in food per day should be at least 50 g. The need for carbohydrates during the day is 400-500 g.
Types of digestion
Digestion - digestion - is a complex process. It is carried out in the cavities of the organs of the digestive system with the participation of enzymes secreted by the digestive glands. Therefore, digestion in the stomach and small intestine is called cavity digestion. Digestion of food also occurs directly on the surface of the epithelial cells of the small intestine. This type of digestion is called contact or membrane digestion. The fact is that on the outer surface of the cell membrane of epithelial cells there is the highest concentration of digestive enzymes secreted by the intestinal glands. Membrane digestion is, as it were, the final phase of food digestion, after which broken down proteins and carbohydrates, emulsified fats are absorbed into the blood and lymphatic capillaries.
The breakdown (digestion) of proteins, fats, and carbohydrates occurs with the help of digestive enzymes (juices). These enzymes are found in saliva, gastric juice, intestinal juice, bile and pancreatic juice, which are, respectively, secretion products of the salivary, gastric, small intestinal and colonic glands, as well as the liver and pancreas. During the day, the digestive system receives approximately 1.5 liters of saliva, 2.5 liters of gastric juice, 2.5 liters of intestinal juice, 1.2 liters of bile, 1 liter of pancreatic juice.
Enzymes are the most important components of the secretions of the digestive glands. Thanks to digestive enzymes, proteins are broken down into amino acids, fats into glycerol and fatty acids, carbohydrates into monosaccharides. Digestive enzymes are complex organic substances that easily enter into chemical reactions with food. Enzymes also serve as accelerators (catalysts) of biological reactions - the breakdown of nutrients. They secrete enzymes that break down proteins -
7 Sapin

proteases that break down fats - lipases, break down carbohydrates - amylases. For disintegrating actions, certain conditions are necessary - body temperature and the reaction of the environment (acidic or alkaline).
The organs of the digestive system also perform a motor function. In the digestive organs, food is crushed and mixed with digestive juices, which ensures close contact of food masses with enzymes. Mixing food with simultaneous advancement promotes continuous and close contact with the absorptive surface of the intestine and more complete absorption of digested food components. The movement of food masses towards the rectum promotes the formation of feces and ends with their removal from the body.

It is no secret that food nutrients are used by the body, moreover, we need to constantly replenish them. But what role do they play, and in which products are they found?

In total, there are six types of nutrients that the human body uses: water, minerals, vitamins, proteins, fats, carbohydrates. These are the main beneficial substances obtained from food, which are used to maintain tissue vitality, their renewal, energy production for physiological activity and regulation of metabolism. The need for them is experienced throughout life, and each substance performs specific functions.

The mechanism of absorption of nutrients by the body

Nutrients are absorbed only after they are broken down; they are not absorbed in their pure form. The broken down enzymes leak through the walls of the digestive tract and enter the bloodstream. Proteins, fats and carbohydrates provide the body with fuel in the form of calories. Water, minerals, vitamins perform the functions of building and consumable materials, which is no less important.

Water

This universal solvent is involved in almost all vital processes of the body:

water nourishes cells, preventing them from dehydration;
transports substances and hormones to all organs;
water helps burn fat by converting these cells into energy; its consumption in sufficient quantities reduces appetite;
activates kidney function;
Digestion and removal of waste products from the body are carried out in a liquid medium.

Lack of water inevitably leads to dysfunction of internal organs and an increase in adipose tissue. Brain cells are the first to experience water deficiency.

Minerals

Minerals can be divided into two groups: macro- and microelements. A sufficient amount of them in the body is responsible for the strength of the musculoskeletal system, water and acid-base balance, promotes the combination of proteins with lipids, strengthens the nervous system, etc. Microelements, as a rule, are needed for normal life in small quantities, and macroelements in large quantities . The lack of any mineral in the body inhibits the activity of other minerals.

Use of vitamins

Cell nutrients such as vitamins play a very important role for human health, because their deficiency leads to disruption of metabolic processes in the body and decreased immunity. This aspect is so important that people leading an active lifestyle are recommended to take additional vitamin complexes. There are no vitamins in nature in their pure form: each of them exists in a complex biological complex, which, in fact, helps the body use them.

Use of proteins

Protein is essential for tissue growth and repair. In addition, nutrients are used by the body in the production of hormones, enzymes and antibodies and normal chemical reactions.

We consume proteins from meat, poultry, fish, grains and legumes, milk, nuts and eggs. They contain amino acids, restore expended energy and provide plastic processes in tissues. Increased amounts of protein foods are recommended for children and pregnant women.

How fats are used by the body

Essential nutrients, fats, are used by the human body to maximize the absorption of vitamins, produce energy and protect against. There are three types: monounsaturated and polyunsaturated.

Dairy products, red meat, coconut oil and some other foods are high in saturated fat; peanuts and olives are rich in monounsaturated fats; soybean and vegetable oils (sesame, corn, etc.) are champions of polyunsaturated fats.

The supply of nutrients in this category ensures cell plasticity, restores compounds necessary for energy production and renewal of the body as a whole.

Participation of carbohydrates in the life support of the body

(monosaccharides and polysaccharides, respectively) - found in large quantities in vegetables, fruits, whole grains, nuts, etc. These nutrients are used by the body, first of all, to produce vital energy. They participate in cell synthesis and are in close connection with fats, which allows them to replace one with another. Starch is a powerful source of carbohydrate.

Indigestible fiber, which is beneficial for the intestinal microflora, plays the role of a “panicle” that cleanses it of waste and toxins. It consists of coarse plant fibers, which are complex carbohydrates. Food rich in fiber improves the functioning of the gastrointestinal tract and cardiovascular system, and increases resistance to various diseases.

Functions of nutrients used by the body

All nutrients are used by the body in a specific way, although the main functions can be divided into three types.

Construction function, restoring the structure of cells and tissues. Useful substances are involved in the regeneration of internal and external organs. These are mainly proteins and some minerals, such as calcium, potassium phosphorus, etc.;
Energy function: nutrients such as fats and carbohydrates, and secondarily proteins, are used by the body to obtain energy for metabolism. They help maintain a certain body temperature, perform muscle movements, etc.;
Regulatory function for which various vitamins and minerals are used. With their help, the chemical reactions of metabolism and the activity of internal organs are regulated.

For a healthy diet, it is important to maintain the ratio of all nutrients and not forget about the correct combination of different foods.

Food groups and energy value

Nutrients in foods are contained in different quantities, which is why the food in the diet should be varied.

So, fruits are rich in sugars, vitamins and water; Sweet desserts are quickly digestible and, when consumed in moderation, serve as a good source of energy. Vegetables must be eaten regularly, since with a minimum energy component they contain a fairly high content of vitamins and minerals responsible for metabolism.

Root vegetables and grains are used by the body as a powerful source of energy, with large amounts of complex carbohydrates.

Meat, fish and eggs are a storehouse of the “building material” of protein cells, and milk and dairy products contain a lot of fats, proteins, as well as calcium and other valuable microelements.

When calculating the energy value of food products, a unit of heat transfer is used - a kilocalorie (kcal), which corresponds to the time required to raise the temperature of 1 liter of distilled water from 14.5 °C to 15 °C. Almost all essential nutrients are involved in the production of thermal energy to carry out biochemical metabolic reactions, perform muscle motor function and maintain normal body temperature. It is the processing of fats and carbohydrates that releases a certain amount of energy.

Nutrients in the Digestive Process

Animal and plant foods contain all types of elements necessary for the body. But meat, milk or, for example, bread themselves are not absorbed by cells. Only preliminary preparation guarantees the absorption of nutrients. Proteins, fats and carbohydrates are broken down into simpler particles from which they are composed and which are then used in metabolic processes.

Proteins are made up of amino acids, which they are broken down into in the digestive tract. Fats are a complex compound of fatty acid and glycerol in a 3:1 ratio in one molecule. The acids are different, so they produce fats with different compositions.

Fiber, starch and other complex carbohydrates consist of monosaccharides, all known representatives of which are glucose. These substances look like a chain of 6 carbon atoms, with oxygen and hydrogen atoms attached “to the side” according to the scheme: for 1 carbon atom there are 2 hydrogen and 1 oxygen. It’s as if a water molecule H₂O stuck to it, which is where the name of this group of compounds came from - carbohydrates.

Thus, if water, vitamins and minerals can be used by the body in their normal form, as found in foods, then proteins during digestion are first broken down into amino acids, fats into glycerol and fatty acids, and carbohydrates into monosaccharides.

The digestion cycle consists of mechanical (crushing, mixing, etc.) and chemical processing of food (breaking down into simpler components). The listed processes are carried out under the action of enzymes of digestive juices. Thus, in these organs, work is carried out by muscle tissue and endocrine glands, the functioning of which requires all the same nutrients that we talked about.

More nutrients from foods in meat. Meat is a good source of protein, vitamins and minerals in your diet. However, how much meat does a person need per day for it to be a healthy, balanced diet.

For thousands of years, animals have provided food for humans and other animals. About 85 percent of the living world consumes animal proteins.

How much meat can you eat per day

Meat is a rich source of nutrients - easily absorbed iron, zinc, B vitamins and omega-3 fatty acids. But you can't eat too much to reap the nutritional benefits. There is greater meat consumption in Luxembourg, the USA, and Australia, while in Asia and the Mediterranean countries they eat less meat. Some of the world's biggest meat eaters consume an average of 140kg per year.

In Russia, they eat about 60 kg of meat per year, i.e. 170 g per day.

Based on current dietary guidelines, this is more than recommended. Dietary guidelines recommend consuming red meat no more than three to four times a week.

Meats like chicken, pork, lamb and beef are all rich in protein. A balanced diet can include protein from meat as well as non-animal sources such as beans and legumes.

Sources of body nutrients

Nutrient-rich foods:

Lean meat - beef, lamb, veal, pork, kangaroo, sausages.
Poultry - chicken, turkey, duck, goose, emu, bush birds
Fish and seafood - fish, shrimp, crabs, lobsters, mussels, oysters, scallops, mussels.
Eggs - chicken, duck eggs
Nuts and seeds – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, peanuts, nut spreads, pumpkin seeds, sesame seeds, sunflower seeds, Brazil nuts
Legumes - beans, beans, lentils, chickpeas, peas, tofu.

How much nutrient-dense should a person eat of lean meats and poultry, fish, eggs, nuts and seeds, and legumes?

Lean red meat

Lean red meat is a particularly good source of iron, zinc and vitamin B12 and is easily digestible. Iron is especially needed in infancy and teenage girls, pregnant women, menstruating women and for endurance athletes. At the same time, nutrients must be obtained from a variety of foods.

As a nutrient, iron and zinc in animal foods are more easily absorbed by the body than from plant foods such as nuts, seeds and legumes. However, vitamin C found in fruits and vegetables helps in the absorption of iron from these animal products.

Red meat has more nutrients and provides the body with iron, and is also one of the main sources of vitamin B12. Some red meats are high in saturated fat, which can raise blood cholesterol levels. But is vital for women who may be more prone to iron deficiency. A sufficient amount of iron in the blood is the key to health.

Chicken breast

Chicken breast is a low-fat, high-protein staple. Chicken meat provides various B vitamins, selenium, omega-3 and zinc. Consumption of poultry meats like chicken breast has more than quadrupled since the late 1960s, so most of us get two or more servings of these nutrients per week.

Eating fish

Eating fish twice a week provides omega-3 fatty acids and essential calories.

Nutrients of legumes

Legumes provide much like lean meat, poultry, fish and eggs, and because of this they have been placed in this food group as well as the plant food group. They play an important role in vegetarians and are strictly included in vegetarian diets to ensure they get enough of the key nutrients found in this food group.

The impact of nutrition on health

Nutrition is key to health. Meat consumption is associated with several diseases but is essential for good health. The problem divides experts: some claim it is a significant source of nutrients, while others are convinced it is a modern-day toxin.

Cardiovascular disease, breast disease, colon disease, and prostate cancer are associated with eating too much meat. But the body needs animal protein for sufficient nutrients such as iron, iodine and vitamin B12.

So how much meat does a person really need?

Controlled consumption of lean meats as part of a balanced diet can help maintain health.

If the body receives a lot of red and processed meat, there is a chance of getting bowel cancer. But poor diet is a common cause of iron deficiency. Fish, skinless chicken and lean meats are healthier than sausage, bacon and hamburgers. Processed foods, which are subjected to a potentially dangerous chemical preservation process, are common culprits when meat is linked to cancer.

The link between high consumption of red meat and bowel cancer is being studied, but reasonable consumption of unprocessed meat is still advocated for its nutritional value. Red meat is strongly correlated with bowel cancer - not at levels of about 40 grams per day, but at much higher levels. Bowel cancer is the most common type of cancer and is associated with poor diet and lifestyle.

A healthy vegetarian diet is better than an all-meat diet and can provide adequate nutrients, although vegetarians should take supplements of vitamin B12, which is found only in animal products.

Nutrients of foods

Foods are an important component of nutrition, culture and lifestyle from a wide variety. This group includes all types of lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/legumes.

The protein-rich food group provides a wide range of nutrients such as: iodine, iron, zinc, vitamins, especially B12 and essential fatty acids.

Cooking is a style that also matters - steaming, baking, grilling or frying is better than deep frying and charring. Food hygiene is important, as is storage, preparation and preparation.

Nutrients - carbohydrates, proteins, vitamins, fats, microelements, macroelements- Contained in food products. All these nutrients are necessary for a person to carry out all life processes. The nutrient content of the diet is the most important factor for creating diet menus.

In the body of a living person, the oxidation processes of all kinds never stop. nutrients. Oxidation reactions occur with the formation and release of heat, which a person needs to maintain life processes. Thermal energy allows the muscular system to work, which leads us to the conclusion that the harder the physical work, the more food the body requires.

The energy value of foods is determined by calories. The calorie content of foods determines the amount of energy received by the body in the process of assimilation of food.

1 gram of protein in the process of oxidation produces an amount of heat of 4 kcal; 1 gram of carbohydrates = 4 kcal; 1 gram of fat = 9 kcal.

Nutrients - proteins.

Protein as a nutrient necessary for the body to maintain metabolism, muscle contraction, nerve irritability, the ability to grow, reproduce, and think. Protein is found in all tissues and fluids of the body and is the most important element. Protein consists of amino acids that determine the biological significance of a particular protein.

Non-essential amino acids are formed in the human body. Essential amino acids a person receives it from the outside with food, which indicates the need to control the amount of amino acids in food. A lack of even one essential amino acid in food leads to a decrease in the biological value of proteins and can cause protein deficiency, despite a sufficient amount of protein in the diet. The main sources of essential amino acids are fish, meat, milk, cottage cheese, and eggs.

In addition, the body needs vegetable proteins contained in bread, cereals, and vegetables - they provide essential amino acids.

The body of an adult should receive approximately 1 g of protein per 1 kilogram of body weight every day. That is, an ordinary person weighing 70 kg needs at least 70 g of protein per day, and 55% of all protein should be of animal origin. If you exercise, the amount of protein should be increased to 2 grams per kilogram per day.

Proteins in a proper diet are indispensable to any other elements.

Nutrients - fats.

Fats, as nutritious substances, are one of the main sources of energy for the body, participate in restoration processes, as they are a structural part of cells and their membrane systems, dissolve and help in the absorption of vitamins A, E, D. In addition, fats help in the formation of immunity and preservation of heat in the body .

An insufficient amount of fat in the body causes disturbances in the activity of the central nervous system, changes in the skin, kidneys, and vision.

Fat consists of polyunsaturated fatty acids, lecithin, vitamins A, E. An ordinary person needs about 80-100 grams of fat per day, of which at least 25-30 grams should be of plant origin.

Fat from food provides the body with 1/3 of the daily energy value of the diet; There are 37 g of fat per 1000 kcal.

Required amount of fat in: heart, poultry, fish, eggs, liver, butter, cheese, meat, lard, brains, milk. Vegetable fats, which contain less cholesterol, are more important for the body.

Nutrients - carbohydrates.

Carbohydrates,nutrient, are the main source of energy, which brings 50-70% of calories from the entire diet. The required amount of carbohydrates for a person is determined based on his activity and energy consumption.

An average person who engages in mental or light physical labor needs approximately 300-500 grams of carbohydrates per day. With increasing physical activity, the daily intake of carbohydrates and calories also increases. For overweight people, the energy intensity of the daily menu can be reduced by the amount of carbohydrates without compromising health.

A lot of carbohydrates are found in bread, cereals, pasta, potatoes, sugar (net carbohydrates). Excess carbohydrates in the body disrupt the correct ratio of the main parts of food, thereby disrupting metabolism.

Nutrients - vitamins.

Vitamins,as nutrients, do not provide energy to the body, but are still essential nutrients needed by the body. Vitamins are needed to maintain the vital functions of the body, regulating, directing and accelerating metabolic processes. The body gets almost all vitamins from food and only some can be produced by the body itself.

In winter and spring, hypovitaminosis may occur in the body due to a lack of vitamins in food - fatigue, weakness, apathy increase, and the body's performance and resistance decrease.

All vitamins, in terms of their effect on the body, are interconnected - a deficiency of one of the vitamins leads to disruption of the metabolism of other substances.

All vitamins are divided into 2 groups: water soluble vitamins And fat soluble vitamins.

Fat-soluble vitamins - vitamins A, D, E, K.

Vitamin A- needed for the growth of the body, improving its resistance to infections, maintaining good vision, condition of the skin and mucous membranes. Vitamin A comes from fish oil, cream, butter, egg yolk, liver, carrots, lettuce, spinach, tomatoes, green peas, apricots, oranges.

Vitamin D- needed for the formation of bone tissue and body growth. A lack of vitamin D leads to poor absorption of Ca and P, which leads to rickets. Vitamin D can be obtained from fish oil, egg yolk, liver, and fish roe. There is still vitamin D in milk and butter, but just a little.

Vitamin K- needed for tissue respiration and normal blood clotting. Vitamin K is synthesized in the body by intestinal bacteria. Vitamin K deficiency occurs due to diseases of the digestive system or taking antibacterial drugs. Vitamin K can be obtained from tomatoes, green parts of plants, spinach, cabbage, and nettles.

Vitamin E (tocopherol) is needed for the activity of the endocrine glands, the metabolism of proteins, carbohydrates, and ensuring intracellular metabolism. Vitamin E has a beneficial effect on the course of pregnancy and fetal development. We get vitamin E from corn, carrots, cabbage, green peas, eggs, meat, fish, olive oil.

Water-soluble vitamins - vitamin C, B vitamins.

Vitamin C (ascorbic acid acid) - needed for the body’s redox processes, carbohydrate and protein metabolism, and increasing the body’s resistance to infections. The fruits of rose hips, black currants, chokeberries, sea buckthorn, gooseberries, citrus fruits, cabbage, potatoes, and leafy vegetables are rich in vitamin C.

Vitamin B group includes 15 water-soluble vitamins that take part in metabolic processes in the body, the process of hematopoiesis, and play an important role in carbohydrate, fat, and water metabolism. B vitamins stimulate growth. You can get B vitamins from brewer's yeast, buckwheat, oatmeal, rye bread, milk, meat, liver, egg yolk, and green parts of plants.

Nutrients - microelements and macroelements.

Nutrient minerals They are part of the cells and tissues of the body and participate in various metabolic processes. Macroelements are needed by humans in relatively large quantities: Ca, K, Mg, P, Cl, Na salts. Microelements are needed in small quantities: Fe, Zn, manganese, Cr, I, F.

Iodine can be obtained from seafood; zinc from cereals, yeast, legumes, liver; We get copper and cobalt from beef liver, kidneys, chicken egg yolk, and honey. Berries and fruits contain a lot of potassium, iron, copper, and phosphorus.

A significant part of the entire population of our planet could easily enjoy excellent health and excellent well-being, have much more vitality and energy, simply by improving their daily diet and making it optimally healthy.

Good, quality nutrition is one of the best investments you can make in terms of good health and longevity.

Our healthy diet not only helps us achieve our optimal state of health, but also greatly improves our ability to be active physically and mentally.

If a person chooses a healthy lifestyle for himself, then this will be the most important step on the path, which will certainly lead to achieving the best level of health and vitality, and will also help maintain the optimal condition of his body, minimizing the risks of diseases associated with the regime nutrition.

The information below will greatly enhance your knowledge of nutrients and expand your understanding of why balanced, quality nutrition is a powerful tool for achieving good health for you and your family.

What are nutrients and why do we need them?

The nutrients found in food are proteins, fats, carbohydrates, vitamins and minerals (microelements and macroelements).

All the nutrients listed above are needed by a person so that our body has the opportunity to carry out all the necessary processes for life.

In our body, the oxidation processes of various nutrients never stop.

All oxidation reactions always occur with the formation and release of heat, which is an extremely necessary condition for maintaining all processes in the life of the human body. Thanks to heat energy, the muscular system works as it should.

Nutrients - proteins

Protein is a very important nutrient found in foods that humans need to have good health.

Protein is often called a macronutrient.

Protein as a nutrient is necessary for our body to:

maintain a good metabolic rate,
so that the muscles have the opportunity to contract well,
so that the nerve endings have good sensitivity,
so that cells have a good opportunity to actively reproduce,
so that we can think clearly.

Where are proteins found?

Protein is found in all tissues and in all fluids of our body.

It consists of amino acids that determine the biological significance of a particular protein.

Amino acids are special organic compounds that combine with each other to form proteins.

The human body needs protein primarily as a source of energy and a source of amino acids.

There are twenty amino acids in total. Of these, 11 amino acids are the so-called non-essential amino acids, that is, those that our body is able to produce on its own.

The remaining 9 amino acids are those amino acids that are commonly called “essential”. They cannot be produced by the body on its own, and must be obtained in the required quantities from the food consumed.

Therefore, it is quite logical that this indicates the need to control the food that enters our body, namely, to control whether we consume enough essential amino acids with food.

If there is a deficiency of just one essential amino acid in the daily diet, this leads to a decrease in the biological value of proteins.

This can also cause protein deficiency (despite even a sufficient amount of protein in the diet!).

The main sources of essential amino acids are fish, meat, cottage cheese, and eggs.

In addition, our body needs plant proteins every day, which are found in cereals, vegetables, herbs and legumes.

The body of an adult should receive approximately 1 g of protein per 1 kg daily. body weight.

The ratio of plant and animal protein is approximately equal.

If you engage in active physical exercise, the amount of protein should be increased to 1.5 -2 grams per kilogram of body weight (daily value).

Proteins in a proper, healthy diet cannot be replaced by any other elements.

Nutrients - fats

It is important to consume a sufficient amount of “correct” fats that are healthy for the body every day.

The main rule here is this: fats must be present, but their consumption should be moderate so as not to cause health problems.

The function of fats in the diet is to ensure the greatest energy output from each gram of food consumed, as well as improve digestion and the taste of food.

Accumulating in our body, fats help the body maintain the required body temperature.

All dietary fats are composed of three types of fatty acids:

1 -Saturated fats:

They significantly increase blood cholesterol levels. This is butter.

2 – Polyunsaturated fats:

They lower blood cholesterol levels. These are olive oil, flaxseed oil, sunflower oil, and soybean oil.

3 – Monounsaturated fats:

Some studies suggest that when these fats replace saturated fats, it results in lower levels of low-density lipoprotein (bad) cholesterol without reducing high-density lipoprotein (good) cholesterol in the blood.

These are olive oil, flaxseed oil and sesame oil.

All vegetable fats do not contain cholesterol. Cholesterol is found only in animal fats.

When fats are consumed in sufficient quantities, the body has enough energy for restoration processes, since fats are a structural part of our cells and membrane systems.

Fats also dissolve and help in good absorption. In addition to all this, fats help in the formation of strong immunity.

An insufficient amount of fat entering the body causes disturbances in the activity of the central nervous system, skin changes, failure of the liver and kidneys, and deterioration of vision.
An adult needs from 50 to 100 grams of fat per day, depending on body weight.

Fats of plant origin, which do not contain cholesterol, are more important for good functioning of the body than fats of animal origin.

Nutrients - carbohydrates

Carbohydrates are a nutrient that is the main source of energy for our body.

They should make up the largest part of our daily diet - from 50 to 80%.

The required amount of carbohydrates for a person is calculated based on his physical activity and, accordingly, the energy expended.

With increasing physical activity, the daily need for carbohydrates also increases.

Many carbohydrates are found in fruits, berries, cereals, pasta, etc.

Excess carbohydrates in the body disrupts the correct ratio of the main parts of food, thereby disrupting metabolism.

Nutrients – vitamins

Vitamins do not provide our body with any energy, they have a different function, but they are still essential nutrients that we need for good health.

They are needed in the daily diet to maintain good functioning of the body. Vitamins regulate and direct all processes in the body, speeding up our metabolism.

Our body must obtain almost all vitamins from food, and only some vitamins the body can produce on its own.

During the autumn-winter period, vitamin deficiency may occur in our body due to a lack of vitamins in food. Therefore, fatigue, weakness, apathy may occur, performance may decrease and the body’s susceptibility to various infections may increase.

All vitamins are strongly interconnected in their effect on our body, and insufficient intake of just one vitamin into our body significantly disrupts the overall metabolism of all substances in the body.

All known vitamins are divided into 2 groups, these are:

water soluble vitamins,
fat-soluble vitamins.

Fat-soluble vitamins are vitamins A, D, E and vitamin K.

We need vitamin A for the growth of body cells, to improve immunity, to maintain good vision and good condition of the skin and mucous membranes.

Sources of vitamin A: fish oil, butter, egg yolk, liver, carrots, greens, tomatoes, oranges, apricots, pumpkin.

Vitamin D is needed for the formation of bone tissue and for the child’s body to grow and develop.

A lack of vitamin D always leads to poor absorption of calcium and phosphorus.

Sources of vitamin D: fish oil, egg yolk, and sunlight.

Vitamin K is needed for good tissue respiration and good blood clotting. This vitamin is synthesized in our body by bacteria that are found in the intestines.

A deficiency of vitamin K can occur due to the presence of internal diseases or due to taking any antibacterial drugs.

Sources of vitamin K: tomatoes, greens, cabbage.

Vitamin E is needed for good functioning of the endocrine system, for protein metabolism in the body, carbohydrate metabolism and intracellular metabolism.

It has a very beneficial effect on the course of a woman’s pregnancy and promotes the healthy growth and development of the unborn baby.

Sources of vitamin E: vegetable oils, eggs, meat, fish, various seeds.

Water-soluble vitamins are vitamin C and B vitamins.

Vitamin C is necessary for the timely occurrence of redox processes in the body, so that the immune system is strong.

Sources of vitamin C: all berries, fruits, greens.

The B vitamin group includes 15 vitamins that are water soluble. They are needed in order to take an active part in the process of hematopoiesis, as well as in the process of general metabolism, and to stimulate cell growth.

Sources of B vitamins: brewer's yeast, buckwheat, oatmeal, bran, rye, barley, greens, meat, liver, egg yolk.

Nutrients – minerals (microelements and macroelements).

Minerals are nutrients that are divided, in turn, into macroelements and microelements. All of them are part of the cells and tissues of our body and are actively involved in a variety of metabolic processes in the body.

Macroelements are needed in greater quantities than microelements.

The most essential macroelements are calcium, potassium, magnesium, phosphorus, sodium and chlorine.

Microelements are iron, zinc, manganese, chromium, iodine, etc.

Excellent sources of iodine are seaweed, fish and seafood.

If your diet contains a sufficient amount of berries, fruits, vegetables, herbs, eggs, honey, meat and liver, then the body will have enough minerals.

Additional nutrients in foods

These include water and fiber.

Fiber is the most important biological element of our nutrition, which the body needs daily.

Fiber is that part of plant food (dietary fiber) that is not digested by the body. If you eat food with sufficient fiber content every day, the risk of developing various diseases of the internal organs and cardiovascular system is significantly reduced.

Fiber contributes to excellent prevention of breast cancer and colon cancer.

Dietary fiber helps the body independently cleanse itself of various harmful substances (toxins) and heals the microflora in the intestines.

Water is needed for absolutely all processes in the cells of the body, including the process of removing harmful substances from the cells and from the body.

Insufficient water consumption can gradually disrupt the functioning of all internal organs and systems, including the functioning of the brain.

Eat right and be healthy!!!