Food is the vital source of nutrients to the body. Nutrients are those which can help repair daily wear and tear of the body and substitute exhausted ones form the body. Body in general requires 3 basic food ingredients and few essential vitamins and minerals.
Nutrients are those contents of food which nourish the body and also provide sufficient strength and longevity when consumed at optimum levels.
i.e to say that their consumption in excess or insufficient levels can cause nutritional disorders.
What are Nutrients in a healthy meal:
The meal which we consume has in general 3 major food ingredients viz. carbohydrates, proteins, fats in almost any type of food or diet we daily eat. Besides these 3 types of Nutrients there are also minor nutrients which are very essential namely Vitamins and minerals.
The 3 major nutrients different in their chemistry, sources of availability, function and also the role they play inside the body and cell.
Carbohydrates: are source of energy and also the also have part in build up of tissue or cells. Once consumed, they are available as readily usable sources like glucose in the body or as reserve source as glycogen. They produce energy in the required by the body which is also converted to body heat. So their main role lies to produce body activities requiring muscle action, maintenance of body temperature and also fuel other reaction involving proteins, hormones, enzymes. So they play a key role in sustenance of life in the body.
They are provided from foods like bread, wheat, rice, maize etc. They provide energy to the body to work.
Proteinswhich are structures made of amino-acids and peptides and are building blocks which take part in physical build up of body, they also act as substrates for various body reaction taking place in the body ex: enzymes.
These useful nutrients are provided from foods like pulses, egg, meat, milk etc.. They help in rejuvenation of body from wounds, provide immunity etc.
Fats: are nutrients which are required in low quantities than other two major nutrients. Their main role in the body appears to be either to act as reserve source of carbohydrates (i.e they convert into carbohydrate bi-products during starvation) to produce energy or form constituents of cell and other organelle structures. They impart elasticity, smoothness to internal and external body surfaces.
These nutrients are as different fatty acids and are present in all types of vegetable oils. They are required in low quantities than first two nutrients.. If they are not taken up in food, they can be synthesized by the body from excess carbohydrates, except for essential fatty acids..
Minor nutrients in healthy meal:
They include Vitamins and minerals. They as mentioned are required in minor quantities. Their excesses or deficiencies can have drastic alteration in health.
Vitamins are set of organic nutrients required in small quantities for certain biochemical and metabolic functions. They are to be taken from external diet as they cannot be synthesized by body itself.
Mineral are non-organic elements which have diverse roles in the body physiology. Some of them include sodium, potassium, calcium, magnesium, phosphate, cobalt, copper, iron, etc. the body must be provided in the diet and in excess can be harmful to the body.
These nutrients need not be taken from any specific source other than daily diet consisting of vegetables, fruits, normal diet consisting of all major nutrients and also drinking water.
Healthy meal is one which provides all the nutrients at proper proportions. But the caution to be exercised is to have more of natural product sources like vegetables, fruits, milk in excess quantities as they have these minor nutrients in plenty. More over they can be easily assimilated by the digestive system and also compatible with the body.
Reliance on comfort after meal is important than just the taste (like spices) which encourages to fill our stomach. Have minimal water before and after meal. One of the better ideas is to have meal with small amount at frequent intervals is preferable than one with large diet at long intervals. Healthy meal is preferably fresh and not those stored in any form. Consumption of external nutrients like vitamins and minerals is encouraged but provide them from food unless desired by your health standards.
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