Friday, August 26, 2011

Importance of nutrients

Importance Of Proteins

Much of the body's structure is made up of proteins. The typical 80 Kg. man is composed of about 50 Kg. of water, 15 Kgs.of protein, 12 Kgs. of fat, 2.5 Kgs. of minerals, 500 gms.of carbohydrates and less than 30 gms. of vitamins. Since the muscles, heart, brain, lungs etc. are made up largely of proteins which are in constant need of replacement, protein power and the importance of protein foods are obvious. Protein is the basic chemical unit of the living cell, essential for their nutrition, growth and repair, and to provide heat and energy.

Importance of Carbohydrates

Carbohydrates contain the important vitamins, minerals, and other nutrients that are essential to our health and that help prevent heart disease and cancer. Unrefined carbohydrates are good one found in whole, natural foods, such as whole grains, legumes, rice, and starchy vegetables. They're also called complex carbohydrates, so named for their molecular structure. Besides being packed with fiber, vitamins, and minerals, good carbs take longer to digest.

Importance of Fats

Fat is an important part of a healthy diet. It is the most concentrated source of energy of all the food compounds. There's more and more evidence that many fats are good for us and actually reduce the risk of heart attack and stroke. They also help our sugar and insulin metabolism and therefore contribute to our goals of long-term weight loss and weight maintenance. Within our body fats are vital as they are carriers of vitamin A,D,E and K and act as lubricant to help in bowel movement. And because good fats make foods taste better, they help us enjoy the journey to a healthier lifestyle. But not all fats are created equal--there are good fats and bad fats.

Importance of fiber

Fiber is very good for health, it can help prevent certain types of cancer such as colon and stomach cancer and can also lower your cholesterol level. It helps a lot to digestive system and stops the harmful toxins hanging around the body. People who eat more fiber are less likely to become overweight. It satisfies the appetite because of its capacity to make you "feel full."so choose fresh fruits and veggies, whole grains and oats and low fat nuts and seeds as snacks instead of high caloried snacks. Make fibre a main part of your meals. Try to have soups without straining, it may take some time for taste development. When you cut fat out of your diet, try replacing it with fiber. Fiber adds bulk to food, so you chew longer, eat more slowly, and feel full sooner.
Importance of Vitamins

They are the micronutrients since they are required in small quantities, but nonetheless availability in our diet is vital.

Vitamins

Vitamins are organic substances present in small amounts in many foods. They are required for carrying out vital functions of the body and many of them are involved in the utilization of major nutrients like proteins, fats and carbohydrates. Although they are needed in small amounts, they are essential for the health and well being of the body.

Fat soluble Vitamins:

Vitamin A
Vitamin D
Vitamin E
Vitamin K

Water soluble Vitamins:

Vitamin B
Vitamin C
See some of Defective child births around the Globe from my blog  Defectivebirths


Nutrient Guide

Nutrient Guide
NUTRIENTS THEIR FUNCTIONS
Carbohydrates
are the most important nutrients used by your working muscles.
Protein
contains amino acids - the building blocks - that your body uses to build and maintain muscles, bone, skin, blood and other organs.
Fat
is the chief storage system of energy.
Vitamins
help promote and regulate bodily processes and chemical reactions.
Minerals
enable enzymes to function.
Water
enables chemical reactions to take place.

Why we need vitamins?

Why We Need Vitamins?
Have you ever tried to find out the root cause of problems instead of running to a doctor every time you suffer? If No, then you must know that you are running through vitamin deficiency problem. So as you know that prevention is better than cure, it's better to intake proper vitamins in right time to check the problem from growing gruesome.

First of all vitamin is that component of a balanced diet which the human body generally cannot manufacture on its own. So you must consume vitamin directly in the form of food or through supplements as tonic or pills. The whole process of assimilation of vitamins depends on ingestion of food. Once you have it as a part of your meal, say for tomatoes, lemon, spinach and other stuffs, it is more helpful. Moreover you don't feel that you are a patient and need to have medicines for cure. But if the deficit of a particular vitamin is high, then supplementary dose of vitamins have to be given to the body for a particular period. The body's metabolism is also dependent on vitamins as on carbohydrates, fats, minerals and other basic components of a complete diet. But before adding the vitamin list to our routine diet, let's understand the importance of vitamins in life.
  1. Vitamin A is referred to be a vitamin for growth and body repair. It is very vital in the formation of bone and tissues and also keeps your skin smooth. And if you are night blind, the cure is having more Vitamins A.
  2. Vitamin B1 is an energy building vitamin which helps you to digest carbohydrates. It also keeps your heart and muscles stable.
  3. Vitamin C is a very commonly pronounced vitamin world wide. From kids to veterans, this vitamin is very essential as it protects your bones, teeth and gums. The ultimate medicine for curing scurvy and also resists any infection to grow in your body. Without its support collagen cannot be synthesized in the body.
  4. Vitamin D is very important for children. The common disease seen in kids suffering from malnutrition is Rickets, which is actually caused by the deficit of Vitamin D. Bones cannot grow in a normal way if there is a lack of this vitamin. Direct sunlight is a natural source of vitamins apart from spinach and vegetables. In adults, Osteoporosis is caused due to lack of Vitamin D.
  5. Vitamin E is a wound treating vitamin. It is very mush essential to prevent sterility and to break up blood clots. Damage of cells due to aging can be protected to supplement of this vitamin.
  6. Vitamin B6 is necessary for production of antibodies
  7. Vitamin B12 is required for carbohydrate and fat metabolism. This is a must for children's growth.
  8. Vitamin B2 and Folic Acid help in the formation of red blood cells.


Always remember that vitamins are not food but should be a part of your food.

For a better knowledge and for maintaining a balanced diet of your family, consult a doctor.

Vitamin Facts
  1. A lot of the vitamins in fruits and vegetables are lost between the farm and your plate. The longer the foods are stored before you eat them, the more nutrients are lost. Heat, light, and exposure to air all reduce the amount of vitamins, especially Vitamin C, thiamin, and folic acid.
  2. About 25% of US households do not have balanced meals to meet the requirements that the body needs in digesting enough nutrients to sustain the body's health and fuel factors.
  3. Research has shown that almost all varieties of disease can be produced by the deficiency of vitamins, minerals, amino acids, and other nutrients. Vitamins are vital for your skin. The most important factor of nutritional deficiencies is the intense processing and refining of foods like cereals and sugar.
  4. The human body uses food to manufacture all its building blocks as well as to provide fuel. To do this, it performs several thousand different chemical reactions. Each reaction is controlled by "enzymes" and "coenzymes". Some of the coenzymes contain vitamins which the body cannot make by itself and which must be obtained from outside the body.
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Essential of Nutrients

Essential Nutrients

The nutrients known to be essential for human beings are proteins, carbohydrates, fats and oils, minerals, vitamins, and water.

Most essential nutrients are needed only in small quantities, and are stored and reused by the body. As a result, unlike absence of air or water for humans, absence of essential nutrients usually leads only gradually to the development of a deficiency disease.

The Three Major Functions of Nutrients

1. Provide Energy Carbohydrates
Proteins
Lipids (fats and oils)
2. Promote Growth and Development Proteins
Lipids
Vitamins
Minerals
Water
3. Regulate Body Functions Proteins
Lipids
Vitamins
Minerals
Water

Tuesday, August 23, 2011

Fruits

FRUITS Energy (KCal) Protein (g) Carbohydrate (g) Fat (g) Calcium (mg) Iron (mg)
All values are per 100 g of edible portions.
Amla 58 0.5 13.7 0.1 50 1.2
Apple 59 0.2 13.4 0.5 10 0.66
Apricot (fresh) 53 1 11.6 0.3 20 2.2
Apricot (dry) 306 1.6 73.4 0.7 110 4.6
Bael fruit 137 1.8 31.8 0.3 85 0.6
Banana (ripe) 116 1.2 27.2 0.3 17 0.36
Cherries (red) 64 1.1 13.8 0.5 24 0.57
Currants (black) 316 2.7 75.2 0.5 130 8.5
Dates (dried) 317 2.5 75.8 0.4 120 7.3
Dates (fresh) 144 1.2 33.8 0.4 22 0.96
Figs (Anjeer) 37 1.3 7.6 0.2 80 1
Grapes (blue) 58 0.6 13.1 0.4 20 0.5
Grapes(pale green) 71 0.5 16.5 0.3 20 0.52
Guava 51 0.9 11.2 0.3 10 0.27
Jamun 62 0.7 14 0.3 15 0.43
Lemon 57 1 11.1 0.9 70 0.26
Lichi 61 1.1 13.6 0.2 10 0.7
Loquat 43 0.6 9.6 0.3 30 1.3
Mango (ripe) 74 0.6 16.9 0.4 14 1.3
Musk Melon (Kharbuja) 17 0.3 3.5 0.2 32 1.4
Mulberry (Shahtoot) 49 1.1 10.3 0.4 70 2.3
Orange 48 0.7 10.9 0.2 26 0.32
Orange (juice) 9 0.2 1.9 0.1 5 0.7
Papaya (ripe) 32 0.6 7.2 0.1 17 0.5
Peaches 50 1.2 10.5 0.3 15 2.4
Pears 52 0.6 11.9 0.2 8 0.5
Phalsa 72 1.3 14.7 0.9 129 3.1
Pineapple 46 0.4 10.8 0.1 20 2.4
Plum 52 0.7 11.1 0.5 10 0.6
Pomegranate 65 1.6 14.1 0.1 10 1.79
Raspberry 56 1 11.7 0.6 40 2.3
Sharifa 104 1.6 23.5 0.4 17 4.3
Strawberry 44 0.7 9.8 0.2 30 1.8
Water melon (Tarbuj) 16 0.2 3.3 0.2 11 7.9

Other Vegetables

OTHER VEGETABLES Energy (KCal) Protein (g) Carbohydrate (g) Fat (g) Calcium (mg) Iron (mg)
All values are per 100 g of edible portions.
Ash gourd (Petha) 10 0.4 1.9 0.1 30 0.8
Beans 158 7.4 29.8 1 50 2.6
Bitter gourd (Karela) 25 1.6 4.2 0.2 20 0.61
Bottle gourd (Lauki) 12 0.2 2.5 0.1 20 0.46
Brinjal (Baingan) 24 1.4 4 0.3 18 0.38
Cauliflower (Gobhi) 30 2.6 4 0.4 33 1.23
Cowpea (Lobia) 48 3.5 8.1 0.2 72 2.5
Cucumber (Kheera) 13 0.4 2.5 0.1 10 0.6
French beans 26 1.7 4.5 0.1 50 0.61
Capsicum (Shimla mirch) 24 1.3 4.3 0.3 10 0.56
Jack fruit (Kathal) 51 2.6 9.4 0.3 30 1.7
Karonda (fresh) 42 1.1 2.9 2.9 21 NIL
Ladies finger (Bhindi) 35 1.9 6.4 0.2 66 0.35
Lotus stem (dry) 234 4.1 51.4 1.3 405 60.6
Mango (raw) 44 0.7 10.1 0.1 10 0.33
Papaya (raw) 27 0.7 5.7 0.2 28 0.9
Parwal 20 2 2.2 0.3 30 1.7
Pumpkin fruit 25 1.4 4.6 0.1 10 0.44
Ridge gourd (Turai) 17 0.5 3.4 0.1 18 0.39
Snake gourd (Kakri) 18 0.5 3.3 0.3 26 1.51
Tinda 21 1.4 3.4 0.2 25 0.9
Tomato 20 0.9 3.6 0.2 20 1.8
Water chestnut (Singhara) 115 4.7 23.3 0.3 20 1.35

Pulses

ULSES (DALS) Energy (KCal) Protein (g) Carbohydrate (g) Fat (g) Calcium (mg) Iron (mg)
All values are per 100 g of edible portions.
Channa 360 17.1 60.9 5.3 202 4.6
Channa dal 372 20.8 59.8 5.6 56 5.3
Kala channa (roasted) 369 22.5 58.1 5.2 58 9.5.6
Urad dal (whole) 347 24 59.6 1.4 154 3.8
Lobia 323 24.1 54.5 1 77 8.6
Beans (sem, dry) 347 24.9 60.1 0.8 60 2.7
Moong dal (whole) 334 24 56.7 1.3 124 4.4
Moong dal 358 24.5 59.9 1.2 75 3.9
Kala channa 321 22 57.2 0.5 287 6.77
Masoor dal 343 25.1 59 0.7 69 7.58
Moth dal 330 23.6 56.5 1.1 202 9.58
Peas (green) 93 7.2 15.9 0.1 20 1.5
Peas (dry) 315 19.7 56.5 1.1 75 7.05
Peas (roasted) 340 22.9 58.8 1.4 81 6.4
Rajmah 346 22.9 60.6 1.3 260 5.1
Red gram (Arhar) 335 22.3 57.6 1.7 73 2.7
Soyabean 432 43.2 20.9 19.5 240 1075