ELEMENTS OF NUTRITION

 Smart Art Nutrition by Sofi Delli

elements of nutrition

Proteins

Proteins are molecules that make up the structural components of the human body and are essential for nutrition. Their name derives from the Greek word "proteus," which means "first," and reflects their critical role in the organization's operation.

Proteins are another important energy source for the body because they contain amino acids, which serve as the body's main building blocks for tissues like muscle, skin, bone, and hair.

Furthermore, they aid in many bodily reactions, such as the production of enzymes (the catalysts that keep all bodily processes running smoothly), hormones, and antibodies, they also may have transport functions, such as hemoglobin, which transports oxygen from the environment to the body's tissues.

At the same time, the proteins have an immunological function, which helps to strengthen the immune system. Consider antibodies, which are proteins produced by our immune system.

Furthermore, proteins, such as insulin, which regulates blood sugar levels, and serotonin, the mood hormone, have regulatory functions.

Protein is composed of twenty-plus basic building blocks known as amino acids. Because we do not store amino acids, our bodies produce them in two ways: from scratch or by modifying others.

The best protein sources of our nutrition are lean meats, poultry and seafood, beans and peas, nuts and seeds, eggs, and soy products.

The amount of protein consumed each day is determined by various factors, the most important of which is the level of physical activity.

As your level of physical activity rises, so will your protein requirements. The amount of protein you should consume is determined by the type, duration, and intensity of your exercise and your personal goal.

The intake of proteins plays a key role in weight loss as proteins enhance the muscular system and a stronger muscular system means more activating metabolism in combination with the proper diet plan the results are spectacular.

Carbohydrates

One of the primary functions of carbohydrates essential for our nutrition is to provide your body with energy.

Carbohydrates contain carbon, hydrogen, and oxygen atoms in specific ratios.

Carbohydrates, depending on the way and difficulty they are assimilated by the body (digestion and absorption) are divided into two major categories.

1st category

Carbohydrates that are metabolized and absorbed in the small intestine

Regarding this category, carbohydrates according to the number of sugars they have are distinguished into:

·         Simple (monosaccharides and disaccharides)

             Monosaccharides: glucose, fructose, galactose

  Disaccharides: sucrose (common sugar), lactose, maltose

 

·         Complexes (oligosaccharides and polysaccharides)

             Oligosaccharides: maltodextrins

             Polyols: maltitol, sorbitol

Polysaccharides: Starch (amylose, amylopectin) and non-starch polysaccharides (cellulose, pectin, β-glucan)

2^nd category

This category concerns the dietary fiber that cannot be broken down and passes directly to the large intestine.

Dietary fiber isn’t broken down into glucose but facilitates the gastrointestinal system and the function of the intestine

The majority of category 1 carbohydrates in a diet are broken down into glucose before entering the bloodstream.

In particular, your body can transform extra carbohydrates into stored energy in the form of glycogen. Several hundred grams can be stored in your liver and muscles.

This stored form of glucose is called glycogen and is primarily found in the liver and muscle.

If there is excess glucose when your body has fulfilled its current needs, it can be stored for later use.

Glycogen storage is one of several ways your body ensures it has enough glucose for its functions.

When there is a lack of glucose from carbohydrates, the muscles can also be broken down into amino acids which can be converted into glucose or other compounds in order to generate energy.

It is not an ideal situation, as muscle cells are crucial for enabling body movement. Severe losses of muscle mass have been associated with poor health and a higher risk of death However, this is one way the body provides adequate energy for the brain, which requires some glucose for energy even during periods of prolonged starvation.

Consuming at least some carbohydrates is one way to prevent this starvation-related loss of muscle mass. These carbs will reduce muscle breakdown and provide glucose as energy for the brain 

Fats

Fats are macronutrients that should be included in well-balanced nutrition. However, you must distinguish between good and bad fats and the appropriate portion sizes.

Lipids serve both structural and metabolic functions in various life forms. Fats are important molecules due to their numerous functions.

• Energy, as one gram of fat metabolism, produces approximately nine kcal of energy.
• Produce the cholesterol, which is an essential component of cell membranes and is also a precursor to steroid hormones, bile acids, and Vitamin D.
• Provide support and protection of human organs such as the heart and kidneys.
• Support the transport of fat-soluble vitamins (K,E,D,A and carotenoids)
• They provide the body with the necessary fatty acids

ü 

  There are two types of fatty acids, unsaturated and saturated.

The first type, unsaturated fats are liquid at room temperature and are considered beneficial because they can reduce blood cholesterol, deal with inflammation and also perform a variety of other functions. They usually are met in plant-based foods, vegetable oils, nuts and seeds.

The basic unsaturated fats are monounsaturated fats and polyunsaturated fats. Another important type of fat is omega-3 fats that they can’t be produced by the human body so the intake comes from food.

The second type of fats, saturated fats are mainly found in animal foods but also a few plant foods contain them such as coconut, palm oil and so on.

It is important to consume unsaturated fats as they can lower bad cholesterol levels and raise good cholesterol levels.

In general, it is recommended to limit saturated fats that may increase the risk of disease.

Vitamins

Vitamins are required for normal growth and development and each one has a unique role and contribution to optimal health. They are important and act in our organisms even though are found in a low concentration and they don’t contain calories

Depending on whether they dissolve in water or fat, vitamins are classified into two major categories, water-soluble and fat-soluble.

Water-soluble vitamins are vitamins dissolved in water, as the name implies. These vitamins are quickly absorbed as your food is broken down during digestion and appear in your bloodstream. As a large part of the body contains water, they can circulate easily. Your kidneys constantly regulate their levels, excreting any excess in the urine. As a result, they are not stored for an extended period in your body and are not toxic. For this reason, the intake of these must be daily.

Fat–soluble vitamins are those that break down fat. Many fat-soluble vitamins are transported through your body by proteins, which act as carriers. These vitamins are found in fatty foods and oils. Unlike water-soluble ones, the body stores the excess and gradually releases the required amount depending on needs. In some cases, it’s possible to have toxic levels of these vitamins but this fact can be avoided just by following a well-balanced nutrition

Minerals

Minerals are a large group of micronutrients, the majority of which are essential to your body, and are classified into two types: macrominerals and microminerals (trace elements).

Macrometals, also known as metals.  A body requires relatively large amounts of these macrominerals because it uses them for a variety of tasks. Minerals are necessary for the maintenance of bones, muscles, the heart, and the brain, as well as for enzyme production. Hormones, for example, move through your body in a variety of ways. Some are absorbed immediately, while others require the use of a carrier.

There are also minerals that your body requires in smaller amounts. These are known as trace minerals or trace elements. A single thimble could hold the amount of all the trace minerals found naturally in your body. Nevertheless, their contribution is as important as that of macro metals. Trace elements are responsible for a variety of different functions.

Trace elements and minerals must be consumed on a daily basis for your body to function properly. Of course, consumption must be done in the proper proportions so that no metal is deficient or oversupplied.

Water

Water is essential for every system in your body. It is also the primary material from which you are constructed. Water accounts for approximately 62 percent of your body weight.

Human beings can survive for weeks without food, but only a few days without water

Water enhances brain function and mood. It serves as a shock absorber as well as a lubricant in the body. It also aids in the removal of toxins, the transport of nutrients to cells, the hydration of the body, and the prevention of constipation.

Water circulates throughout our bodies, separating what is inside the millions of cells (intracellular fluid) from what is outside the cells, acting as a conduit between them and the organs.