Do You Know What Are The Nutrients Required By Human Body ?

These Are

• Carbohydrates • Proteins• Fats • Vitamins• Minerals• Roughage/ Fiber • Water

Carbohydrate-Rich Foods...

Gives you energy Can aid in proper digestion Provide many vitamins and minerals, especially vitamin A, several B-vitamins (including folic acid), vitamin C, iron and potassium Help you manage the amount of fat and calories in your overall diet because they tend to be low in fat, saturated fat and cholesterolThe common sources of carbohydrates are: wheat, grains, potatoes, rice, fruits and all sources of sugars - including refined sugars in processed foods.

Protein

Proteins function as building blocks for bones, muscles, cartilage, skin and blood. They are also building blocksfor enzymes, hormones and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates).

The protein rich products are:

•Sea Food, Pulses, Dairy Products, Poultry Products

•Meat, Beans, Processed Soy Products, Nuts and Seeds

Fat provides our most concentrated form of energy. Its energy content (9 kcal/gram) is over twice as great as carbohydrates and proteins (4 kcal/gram).

Some of the best sources are butter, olive, peanut, rapeseed (canola) oil, corn, soy bean, cottonseed, sunflower and safflower oils.

Fats

Vitamins

Vitamins are organic compounds. There are different types of vitamins. All vitamins are specific chemicals which are needed by the body in relatively small amounts. Collectively they fulfill a wide range of functions including enabling the body to make efficient use of other parts of a balanced diet, e.g. vitamin facilitates absorption of calcium and phosphorous.

There are two important groups of vitamins:

•Water-Soluble Vitamins e.g. Vitamin B & C - in many fruits and vegetables

•Fat-Soluble Vitamins e.g. Vitamins A, D and E - in fatty foods e.g. many diary products

Minerals

Minerals are chemical elements required for normal functioning of the body and hence for the overall health of the organism. Individual minerals have specific purposes, like calcium in bones and teeth, and sodium in glucose uptake.

There are two important groups of minerals:•Essential Dietary mineral - They are usually called "bulk minerals" requiring daily milligram quantities. Some are structural, but many play a role as electrolytes.The Recommended Dietary Allowance (RDA) of such minerals is more than 200 mg/day. These are: Calcium, Chlorine, Magnisum,Phosporous, Potassium and Sodium

•Trace Minerals –Many elements are required in smaller amounts as they play a catalytic role in Enzymes. Generally, RDA for trace minerals is less than 200 mg/day.These are Cobalt, Copper, Chromium, Iodine, Iron, Manganese, Nickel, Molybdenum, Selenium, Zinc

•Calcium: milk products, mushrooms, kale, turnip greens, mustard greens and tofu•Chlorine: Common salt•Magnesium: Whole-grain cereals, tofu nuts, meat, milk, green vegetables, legumes, and chocolate•Phospourus: Cheese, egg yolk, milk, meat, fish, poultry, whole-grain cereals •Potassium:Fruits, vegetables, fresh meat and dairy products.•Sodium:Common salt

Mineral Rich Food sources includes

Minerals are usually ingested as part of some of the main food. However, some people take supplements of certain minerals e.g. in tablet form-especially if following a restricted diet or sometimes due to certain medical conditions.

Roughage (Fiber)

It consists mainly of cellulose from plant cell walls and is part of many plant-based food sources. The main functions of dietary fiber concern the health of the large intestine and reducing the probability of constipation.

The fiber were present abundantly in whole grains, beans and other legumes, fruits and vegetables.

WaterAbout 70% of the non-fat mass of the human body is made of water. It is an essential part of the human diet. It is necessary for the body in which it is used as a solvent, a transport medium, a substrate in hydrolytic reactions and for lubrication.

Although humans need water every day it is not necessary consumed in the form of drinking water itself but as the major part of many drinks and some liquid or partially foods such as soups, sauces, dressings and ice-desserts.