7 major components of food that we need in our daily life:

Food and oxygen are the two necessary components for the human body, which give energy to our body. The question is what in the food provides us power. All of the essential elements to sustain us in our health and vitality come with every meal. Finally, in This article, We Are Going to talk about the Nutrients That Keep Us Stronger. We will talk about how you maintain all these in your diet for a healthy routine.

Broadly, The primary material of human food is a macronutrient and there are two kinds. Here’s a breakdown of each.

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1. Three macronutrients:

Macronutrients are fundamental supplements that the body expects in generally huge sums. They serve as the building blocks for the body and play a crucial role in tissue repair. The three principal macronutrients are characterized beneath.

Carbohydrates

arbs are macronutrients that your body requires in large quantities. Carbohydrates are important in the growth of the body and are also one of the major energy sources. Carbohydrates are the macromolecules breaking these substances as tiny molecules (sugar) with enzymes present, then taken into the bloodstream. One of the most important things is to take in carbohydrates every day. The amount of carbohydrates to be taken is age, gender, and activity level dependent.

Source of Carbohydrate:

• Grains (bread, pasta, cereal, rice)
• Fruits (apples, oranges, bananas, berries)
• Dairy products (milk, cheese, yogurt)
• Vegetables (potatoes, corn, peas, beans)

Proteins

10 proteins = carbon+ hydrogen — oxygen- nitrogen + sulfur After carbohydrates, protein is the second largest nutrient in our body. Protein: Muscle, skin, nail; Enzymes in cell organelles; Hair and Hemoglobin of red blood cells. They may also be utilized without carbohydrates and fats as an energy source. Our health (and our very existence) depends on proteins, as they are involved in virtually every function of the human body. Proteins are more complex molecules, hence they take a longer time to dismantle in the body. Therefore, they are slower digesting compared to carbs and provide a longer-lasting source of energy. Protein is used by the body to build, test, and repair tissues Build stronger organs in addition act. Protein intake tends to be greater among boys as compared to girls.

Source of protein:

• Meats (Lean meats like chicken breast, fish, eggs, and dairy products are all excellent sources of protein)
• Plants (Beans, lentils, tofu, nuts, and seeds are all great options for vegetarians and vegans)

Fats

The second type of macronutrient is fats. They are necessary for certain cell organelles to form Fat helps the body grow and develop, provide energy (it has more than twice fat calories carbohydrates, or proteins because each gram provides 9 Kcal/g) as well as synthesizing hormones and other substances that participate in bodily activities! Fats are slow-release energy, the fuel that burns steadily over time (that is why it helps to maintain a constant glucose level in blood but I'll explain this later) › FATS=format of food with highest energetic density. Our large and fat-rich diet also leads to excess triglycerides which are deposited in the under skin as well as depositing more of them deep inside your abdomen. Doctors say they should take fats but if there is more fat, it can cause serious diseases like heart and this happens because extra fat accumulates in the blood vessels which block blood flow and damage organs. Only then you will be able to burn the extra fat, which is why daily exercise for at least 30 minutes is recommended.

Source of fats:

• Fatty cuts of beef and lamb.
• Poultry skin.
• High-fat dairy food (Whole milk, butter, cheese, sour cream, ice cream)
• Tropical oils ( coconut oil, palm oil, cocoa butter)

2. Two micronutrients:

Micronutrients include vitamins and minerals. Rather than macronutrients micronutrients are needed in small quantities for our body to function properly. Vitamins and minerals are defined below:

Vitamin

Vitamins are a kind of complex organic compounds that serve specific functions in the body's vital processes, they are needed by organisms only in small quantities (for normal metabolism). Vitamins — Basically vitamins for our body both in terms of maintaining health and making us grow. Calories are energy that enters the body, and a vitamin is not an energy or caloric source. Vitamins, on the other hand, are not broken down for energy like carbohydrates and proteins provide; they have entirely different uses. They serve as catalysts in different kinds of biochemical reactions, modulate the metabolism, and aid growth development and maintenance of health. They are crucial for these processes but do not participate in providing energy to the body directly. Vitamins, from A to K Below are the jobs of each vitamin in your body.

VITAMIN A

Its deficiency causes night blindness and drying of skin and growth retardation. Vitamin A is found in milk, fish, liver oil, plums and certain vegetables

VITAMIN B

Vitamin B is a complex of different vitamins like B1, B2, B6, B12, and others. Deficiency of B1 causes weakness of muscles, and deficiency of B2 causes cracked lips, and sore tongue and affects normal growth. A deficiency of B6 causes a disorder of nervous system. Deficiency of B12 causes malformation of R.B.C.

Vitamin B is found in wheat, milk, eggs, and fresh vegetables.

VITAMIN C

Vitamin C keeps our skin healthy. It allows the wound to heal quickly. A deficiency of vitamin C causes a disease called scurvy with bleeding gums. Vitamin C is found in fruits like lemon and orange

VITAMIN D

Vitamin D is needed for the development of strong bones. It helps in the absorption of calcium which is needed for bones. A deficiency of vitamin D in children causes their legs to become bowed. Vitamin D is found in fish liver oil and in fats. it is also formed in our body by sunlight and ultraviolet light

 VITAMIN E

Deficiency of vitamin E causes sterility and anemia. Vitamin E also controls the functioning of muscles. Vitamin E is present in green vegetables and seeds like grains of wheat and almonds.

VITAMIN K

Vitamin K helps in the clotting of blood. Its deficiency causes improper growth. Vitamin K is available in the liver.

Minerals

Minerals are the most important for human health. They are also essential nutrients, similar to vitamins as they are necessary in small amounts to maintain health and help with various physiological functions of the human body. These essential minerals are: -Calcium, Iron, Zinc, Iodine, and Chromium // Shortages may lead to major health problems such as fragile bones and reduced blood oxygenation. Dairy and meat products are a good source of minerals. These are definitions of the essential minerals –

Metabolic Function of Calcium

Great calcium sustenance alongside low salt and high potassium consumption forestalls hypertension and kidney stones. Calcium is vital for maintaining strong bones and teeth, cell signaling, enzyme activation, hormone secretion, blood clotting, muscle contraction, nerve transmission, blood vessel function, and heart health. Deficiency symptoms of calcium may include fainting, chest pain, heart failure, wheezing, and difficulty in swallowing. Sources of calcium include:

• Milk, cheese and other dairy foods
• Soya beans
• Bread
• Nuts
• Green leafy vegetables
• Fish

Metabolic Function of Iron

Our body needs iron to make a vital component of red blood cells called hemoglobin. Iron is also a major component of myoglobin in muscle cells. Anemia is a condition in which the number of red blood cells is reduced to a lower level than normal, It is because of the insufficient amount of iron in the diet. The person will be weak and there will be a shortage of oxygen to him. More deficiency symptoms of iron may include extreme fatigue, pale skin, chest pain, fast heartbeat or shortness of breath, brittle nails, and craving to eat ice. Sources of iron include:

• Beans and lentils
• Tofu
• Dark green leafy vegetables such as spinach
• Dried apricots and nuts 
• Oysters

Metabolic Function of Zinc

Zinc is a trace mineral essential for various metabolic functions in the body. Zinc is required for Immune function, growth and development, wound healing, DNA synthesis, and protein synthesis. Zinc is essential for the catalytic activity of hundreds of enzymes which means that enzymes need zinc to work properly. Zinc is a chemical that attaches to an enzyme and is needed for it to work. It helps the enzyme attach to the molecules it works on (called substrates) or actively joins in the chemical reaction and keeps the enzyme's structure stable. Deficiency symptoms of zinc may include impaired growth and development, wounds taking more time to heal, diarrhea, hair loss, delayed child growth, muscle weakness, and lack of smell. Sources of zinc include;

• Oysters
• Eggs
• Dairy products such as milk, yogurt, cheese
• Vegetables like spinach
• Red meat (beef and lamb)

Metabolic Function of Iodine

Iodine plays an important role in thyroid health. The thyroid is a gland which is located at the front of the throat. The thyroid gland controls the metabolism of the body and produces certain hormones. In some cases, the thyroid gland becomes enlarged and causes swelling in the neck this is because of the insufficient amount of iodine in the diet. This condition is called ''Goiter''. Iodine is used by the thyroid gland to produce hormones that control the body's normal functioning and growth. Sources of iodine are given below:

• Iodized salt
• Seafood
• Dairy products (yogurt, cheese, milk)
• Eggs

Metabolic Function of Chromium

Chromium is an essential trace mineral that significantly improves certain hormones inside our body and metabolism. Some health benefits of chromium are: Enhancing the function of insulin, improving the metabolism of macronutrients, reducing the risk of diabetes, energizing the body, and reducing the risk of heart disease. sources of chromium are given below:

1. Fruits and vegetables
2. Whole grains
3. Lean meats and poultry
4. Grape juice
5. Nuts and seeds
6. Spices

3. Other nutrients:

Other nutrients water and dietary fiber are also the main part of our daily diet.

Water

Chemically and enzymatically your body needs water. It transports oxygen, hormones, and nutrients to cells as well as antibodies through the lymphatic, for example. Sweating cools the body by removing heat through water evaporation Moreover, severe dehydration can result in cardiac issues.

Dietary fibers (Roughage)

Fiber and roughage are the indigestible parts of plants that our small intestine cannot digest (reduced by chemicals). Constipation Prevention: This is rather self-explanatory. Soluble fiber can promote glycemic control16 and improve blood lipids. Soluble and insoluble fractions of pain come from the following dietary fibers.

• Fruits
• Vegetables
• legumes (beans, lentils, chickpeas, peas)
• Whole grains
• Nuts and seeds

Now that you know which nutrients you need for your next meal,  Keep in mind that the key to a healthy diet is variety, balance, and moderation. Enjoy a wide range of foods to ensure that you get all the essential nutrients your body needs.