Food and Nutrition

Food and nutrition are the study of the organisms uses their food to repair and maintain their bodies through a process called nourishment. The healthy food includes nutrients like good and bad fats, vitamins, minerals, carbohydrates, electrolytes etc.

Nutrition: The term nutrition is defined as the process in which living organism take food and processes it and convert into energy for support life.

Nutrients: The essential substances in food that provide energy to repair, develops the body. Nutrients which include vitamins, minerals, fat, protein, carbohydrates are essential for maintaining health.

The food and their nutrients are following below:

Firstly, we are discussing about vitamins:

Vitamins

Vitamins are organic compounds which needed small amount for body for growth, nourishment and cell function.

Vitamins are classified by as a fat soluble and Water-soluble vitamins.

Fat soluble Vitamins: A, E, D, K

Water Soluble Vitamins: B and C

Vitamins and Their Food Sources:

·        Vitamin A (Retinol):

Plant sources: Carrot, Spinach, Mangoes, Red and yellow bell paper

Animal sources: Liver, Egg, Dairy products like milk, cheese, butter, Fishes like Salmon, Cod liver oil.

Tips For absorption: Vit A is a Fat Soluble. So, we can eat this food includes with healthy fats like olive oil, nuts and seeds.

·        Vitamin E (Tocotrienol):

Plant sources: Nuts and seeds like Almonds, Hazelnuts, Peanuts, Sunflower seeds, Vegetable oils, Fruits such as avocado, Mango, Kiwi. Vegetables like Spinach, Broccoli, Red bell pepper.

Animal Sources:  Fishes like trout and salmon and Eggs.

Common symptoms of deficiency of vitamin E: Retinopathy (Damage of retina), Ataxia (loss control of body movement)

·        Vitamin D (Calciferol): It has two main forms is Vitamin D2, D3. It is essential for bone health.

Few foods naturally contain vitamin D.

Plant sources: Plant milk, Mushroom, Cheese. Mushroom can be affected with UV light.

Animal sources: Egg, Beef, Fishes.

Common symptoms of deficiency of vitamin D: Fatigue, tiredness, Bone and muscle pain, Hair loss, not sleeping well.

 

·        Vitamin K: It has two primary forms is Vitamin K1 and K2. Vitamin K is fat soluble vitamin. Vitamin K is essential for blood clothing, regulating blood calcium.

Plant sources: Dark leafy green vegetables collard greens, spinach, fermented soya, Broccoli, sprouts. Vegetable oils such as soyabean oil, canola oil etc.

 Animal sources: Cheese, egg yolks, chicken etc.

Common symptoms of deficiency of vitamin K: Deficiency is rare in adults who are born with little Vitamin K.

 

·        Vitamin B (B complex): Vitamin B is a water-soluble Vitamin which includes B1, B2, B3, B5, B6, B7, B12,

folic acid. Vitamin B is essential for red blood synthesis, energy production.

Plant sources: Leafy vegetables, mushrooms, peas.

Animal sources: Eggs, milk, meat and fish, cheese etc.

Common symptoms of deficiency of vitamin B: Vitamin B deficiency includes fatigue, weakness,

 

·        Vitamin C (ascorbic acid): It is water-soluble vitamin. It is essential for tissue repair, growth, Heal wound, scar tissue.

Plant sources: Fruits are big source of vitamin C includes berries (strawberries, blue berries), citrus fruits (lemon, orange,), papaya, mango etc. Vegetables like a broccoli, spinach, bell paper.

Common symptoms of deficiency of vitamin C: Weakness, bleeding gum, joint pain, weakness.   More serious symptoms like hair changes, dry skin, loose teeth.

Fat:

Fat is nutrients that provide energy and helps to absorbs fat soluble vitamins as A, D, E, K. It’s important for building cell membranes and hormones. Fats are classified into saturated, unsaturated, monosaturated and polyunsaturated fats.

Unsaturated fat:

 Monosaturated fats are found in Olive, Avocadoes, Nuts like almonds, hazelnuts, seeds like pumpkin seeds, sesame seeds.

Polyunsaturated fats: are found in corn, sunflower, flaxseeds oils, Fish etc.

Saturated Fats:

 saturated found in animal foods, coconut oil, palm oil, fast foods, pastries, cream, cheese.

Carbohydrates:

Carbohydrates are a macronutrient. Occurs in Fiber, starch, sugar.  

Fiber: Plant-based foods like fruits, vegetables and whole grains. And animal products like dairy products. High Fiber foods include beans, fruits like apples and peaches, berries, Nuts and seeds include almonds, walnuts, sunflower seeds, vegetables such as broccoli, corn, sprouts.

Starch: Beans and legumes include beans, chickpeas, kidney beans. Fruits like apples, melons, berries. Whole grain products like oats, brown rice, whole grains.

Sugar: Naturally occurred sugar in milk, fruits, honey. Added sugar like sweets, canned fruits, juices, candy, ice cream etc.

 

We discussed above nutrients which are needed our body, so include this food in your diet and make your life healthy. And comment your feedback in comment box.