NUTRITION AND ITS ROLE IN HEALTH

 

Healthy and Unhealthy food

Nutrition plays a significant role in maintaining overall health and well-being. It involves the intake of food utilized for growth, repair and energy. A balance diet include all the nutrients like macro and micronutrients that is essential for proper functioning of body and prevent from chronic diseases. Deficiency in nutrients cause malnutrition that include undernutrition , under weight , obesity as a result  a diet related non communicable disease occur like cancer , diabetes , heart disease and lungs disease. A proper diet plan is necessary from dietitian to improve immunity , infant health and safer pregnancy

DEFINITION OF NUTRITION

Nutrition refers to the process of obtaining food necessary for health , growth and development. It involve the consumption, absorption, and utilization of nutrients by organisms. Proper nutrition play an important role to sustain optimal health, supporting growth and development, and preventing diseases. The main thing is that nutrition include macronutrients (carbohydrates, proteins, and fats), micronutrients (vitamins and minerals), and water.

HOW DOES NUTRITION PLAY A ROLE IN MAINTAINING HEALTH?

Take a precautions from nutritionist to prevent from disease

Nutrients maintain both physical and mental health:

PHYSICAL HEALTH  

Some factors that include in physical health are :

 Growth and Development:

  Proper nutrition is crucial for adult and children's growth and development. Nutrients like protein, vitamins, minerals, and essential fatty acids are necessary for the formation of tissues, bones, and organs. thyroid gland release thyroxin which is necessary to control metabolism and reproductive function and brain working. 

 During pregnancy , a healthy or complete nutrients in mother diet effect baby growth and development because if mother body have proper nutrients then baby obtain sufficient nutrient which play an effective role in immune system. According to research : 

study result showed 25% of pregnant people are not getting enough omega-3 fatty acids from their diet or dietary supplements

Energy Production:

Carbohydrates, fats, and proteins are the main source of energy. Energy help in perform daily activities , maintain metabolism and prevent from fatigue.

Immune Function:

 Nutrients like vitamins A, C, D, and zinc play a role in immune system function. If we intake a balance diet then our body has ability to fight against disease and live a healthy life.

Healthy Body Weight:

 maintaining calories is important because excessive amount of nutrient gain fats and perform improper function . for an ideal weight focus on amount of calories.

Bone Health:

 Calcium, vitamin D, and other minerals are necessary for strong and healthy bones. Proper nutrition can help prevent from bone diseases like osteoporosis and fractures.

Heart Health: 

 A diet low in saturated and trans fats, cholesterol, and sodium, combined with a high intake of fiber, antioxidants, and omega-3 fatty acids, can reduce the risk of heart disease by improving cholesterol levels, blood pressure, and overall cardiovascular health. Long-term coffee consumption cause cardiovascular  disease

Digestive Health:

 Dietary fiber supports healthy digestion and prevents constipation. Probiotics and pre-biotics can promote a healthy gut micro-biome.

Cognitive Function:

 Nutrients like omega-3 fatty acids, antioxidants, and certain vitamins and minerals are believed to support cognitive function and reduce the risk of cognitive decline as individuals age.

Disease Prevention:

 a complete nutrients in diet help to prevent diseases like cancer hypothyroidism, hyperthyroidism. Increase in trans fats cause bad cholesterol which lead to heart disease. Use of fruits and vegetable help to live a healthy life.

Skin and Hair Health:

 Nutrients like vitamins A, C, E, and biotin are important for healthy skin, hair, and nails. Proper hydration like intake of water also plays a role in skin health and renew cells.

Longevity and Quality of Life:

 A balanced diet with an appropriate calorie intake, coupled with regular physical activity, can contribute to a longer and healthier life.

         It's important to note that nutritional needs can vary depending on factors such as age, gender, activity level, and underlying health conditions. Eating a diverse and balanced diet that includes a variety of food groups is essential to meeting these needs.

MENTAL HEALTH

According to research , there is strong connection between diet and mental health. A complete nutrient intake improve your brain function which help in better understanding during study . A balance diet prevent from depression and anxiety. Inadequate diet cause tiredness, poor decision power, and slow down the rex or metabolic activities

MACRONUTRIENTS

                                    variety of food which include carbohydrates , proteins, fats

Macronutrients are those nutrients that our body need in larger quantity. 

 Here, we will discuss in detail.

CARBOHYDRATE

Carbohydrate are saccharides that is sweat in taste.

           Carbohydrates is a main source of energy in our body. It present in three form sugar, fiber and starch.it help to maintain blood glucose and insulin level. It control cholesterol and triglyceride metabolism and help in fermentation.

TOP FOOD THAT CONTAIN CARBOHYDRATES

Bread , wheat , rice, oat, banana , apple, beet root, sweat potato, milk etc

PROTEIN

Protein is a complex molecules which is made up of amino acids. Proteins are essential for the growth, repair, , as well as for regulating various physiological functions. 20 types of amino acids are present in which 10 are essential and 10 non essential.

• ESSENTIAL AMINO ACIDS:

 Amino acids which cant synthesized in our body. We must take in our diet.

• NON ESSENTIAL AMINO ACIDS :

Amino acids which can synthesized in our body

DEITRY SOURCE OF PROTEIN

meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.

 FATS

Fats are essential for:

• lubricating joints
• regulate hormone
• enabling the body to absorb certain vitamins
• reducing inflammation                                                                                         

SOURCES OF FATS : olive oil , avocado , fish, egg , nuts , flaxseed, walnut

DEFICIENCY OF NUTRIENTS

Deficiency of nutrients cause multiple disease in human body. Nutrient deficiency may occur due to excessive intake of fast food and avoid eat healthy food. According to research, ultra- processed food is a new silent killer :  Hundreds of novel ingredients never encountered by human physiology are now found in nearly 60 percent of the average adult's diet and nearly 70 percent of children's diets in the U.S. An emerging health hazard is the unprecedented consumption of these ultra-processed foods in the standard American diet. This may be the new 'silent' killer, as was unrecognized high blood pressure in previous decades. Physicians provide important insights in a battle where the entertainment industry, the food industry and public policy do not align with their patients' needs. 

IRON DEFICIENCY

Iron deficiency cause Anemia throughout the world. Almost 30% of Population is anemic with one half of these individual or approximately 900 million people having iron deficiency anemia Hillman (2001)

MICRONUTRIENTS

                                             Food that contain micronutrients for healthy life

Micronutrients are those which required in a less quantity for normal growth and development of living organisms. It include vitamin and minerals which play a vital role in various physiological processes such as metabolism, immune function, and growth.

TYPES OF MICRONUTRIENTS

There are major two types of micronutrients

• Vitamin
• Minerals

VITAMINS

Further Two types of vitamin include:

1. Fat soluble vitamin
2. Water soluble vitamin

WATER SOLUBLE VITAMIN :

• VITAMIN B1(THYMINE) : It play a vital role in proper growth and function of cells   

          Sources: Whole grains, meat, fish

• Vitamin B2 (riboflavin): Necessary for energy production, cell function and fat metabolism (8 Trusted Source).

          Sources: Organ meats, eggs, milk

• Vitamin B3 (niacin): Drives the production of energy from food (9, 10).

          Sources: Meat, salmon, leafy greens, beans

• Vitamin B5 (pantothenic acid): Necessary for fatty acid synthesis (11 Trusted Source).

          Sources: Organ meats, mushrooms, tuna, avocado

• Vitamin B6 (pyridoxine): Helps your body release sugar from stored carbohydrates for energy and create red blood cells. It is important for keeping the nervous system and immune system healthy (12 Trusted Source).

         Sources: Fish, milk, carrots, potatoes

• Vitamin B7 (biotin): Plays a role in the metabolism of fatty acids, amino acids and glucose. It support your body system that include liver, eyes, nervous system, hair and skin. (13 Trusted Source).

         Sources: Eggs, almonds, spinach, sweet potatoes

• Vitamin B9 (folate): Important for cell division (14 Trusted Source).

           Sources: Beef, liver, black-eyed peas, spinach, asparagus            

• Vitamin B12 (cobalamin): It play essential role in  red blood cell formation , cell metabolism ,proper nervous system, brain function and proper DNA function (15Trusted Source).

          Sources: Clams, fish, meat

• Vitamin C (ascorbic acid): Required for the creation of neurotransmitters and collagen, the main protein in your skin . it help to bright your skin complexion. It help to protect cells , blood vessels, bone, cartilage (16 Trusted Source).

          Sources: Citrus fruits, bell peppers, Brussels sprouts

FAT-SOLUBLE VITAMIN

Fat-soluble vitamins do not dissolve in water.

They are absorbed in our diet when we consume it . After consumption, fat-soluble vitamins are stored in  liver and fatty tissues in a future use.

Here are the names and functions of fat-soluble vitamins :

• Vitamin A: help your body to fight against illness and also help to see in dim light keeping the lining of organs and skin healthy. (17 Trusted Source).

         Sources: Retinol (liver, dairy, fish), carotenoids (sweet potatoes, carrots, spinach)

• Vitamin D: we get vitamin D from direct sunlight which makes your bones strong and assists in calcium absorption and bone growth (18 Trusted Source).

           Sources: Sunlight, fish oil, milk

• Vitamin E: Assists immune function and acts as an antioxidant that protects cells from damage it also help in hair growth, healthy skin.(19 Trusted Source).

          Sources: Sunflower seeds, wheat germ, almonds

• Vitamin K: Required for blood clotting when we get injured and proper bone development (20 Trusted Source).

          Sources: Leafy greens, soybeans, pumpkin

MINERALS

Minerals are further divide into two types :    

1. Macro-minerals
2. Micro-minerals     

MACRO-MINERALS

Macro-minerals are needed in larger quantity than trace minerals in order to perform their specific roles in your body.

The macro-minerals and some of their functions are discuss below:

• Calcium: all the calcium stored in bone and teeth necessary for proper structure and function of bones and teeth. Assists in muscle function and blood vessel contraction .

          Sources: Milk products, leafy greens, broccoli

• Phosphorus: Part of bone and cell membrane structure .

          Sources: Salmon, yogurt, turkey

• Magnesium: Assists with over 300 enzyme reactions, including regulation of blood pressure .

          Sources: Almonds, cashews, black beans

• Sodium: Electrolyte that aids fluid balance outside the cell and maintenance of blood pressure .

          Sources: Salt, processed foods, canned soup

• Chloride: Often found in combination with sodium. Helps maintain fluid balance and is used to make digestive juices . it is essential in pathological condition.

          Sources: Seaweed, salt, celery

• Potassium: Electrolyte that maintains the level of fluid inside the cells and helps with nerve transmission and muscle function

          Sources: Lentils, acorn squash, bananas

• Sulfur: it include two amino acid methionine and cysteine it assist to metabolize food, healthy skin, tendons and ligaments protect from serious disease like cancer

         Sources: Garlic, onions, Brussels sprouts, eggs, mineral water

MINOR-MINERALS

Trace minerals are needed in smaller amounts in living tissue than macro-minerals but is also help to perform function.

The trace minerals and some of their functions are:

• Iron: Helps provide oxygen to muscles and assists in the creation of certain hormones .

          Sources: Oysters, white beans, spinach:

• Manganese: Assists in carbohydrate, fat, calcium absorption, blood sugar regulation and cholesterol metabolism .

          Sources: Pineapple, pecans, peanuts

•  Copper: Required for connective tissue formation, as well as normal brain and nervous system function.

          Sources: Liver, crabs, cashews

• Zinc: Necessary for normal growth, immune function and wound healing .

          Sources: Oysters, crab, chickpeas

• Iodine: play an important role in thyroid regulation .

           Sources: Seaweed, cod, yogurt

• Fluoride: Necessary for the development of bones and teeth .

        Sources: Fruit juice, water, crab

• Selenium: Important for thyroid metabolism, reproduction and defense against oxidative damage.

          Sources: Brazil nuts, sardines, ham

WATER IS A MICRO OR MACRONUTRIENT?

As we know water is an essential part of our life even we can’t survive without water. Every part of living cells contain water. It keeps our body in a normal temperature and healthy or renew cell so, it consider as macronutrients but it doesn’t provide energy to body like macronutrients.

GUIDANCE FROM NUTRITIONIST/ DIETITIAN

we must visit a nutritionist for proper diet plan . Doctor help to fulfil the requirement of nutrients in our body . vitamin supplement , calcium dose and all other nutrients are available in clinics in the form of  supplements, but we should visit clinic and suggest from doctor first and then use it properly.

  Food which include all the nutrients must add in your diet

IN A BOTTOM LINE

In conclusion, nutrition is not just necessary it play a vital role in maintaining physical and mental health. A balance and adequate nutrients in diet assist to make a strong immune system which lead to long term survival chances. it highly effect on child growth and development that prepare them for healthy future because we all know very well HEALTH IS WEALTH .

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