Nutrients

Nutrients Carbohydrates Carbohydrates are one of the three basic components of food, along with protein and fats. Carbohydrates are the main source of energy for our bodies and come from plant-based foods. Carbohydrates are either used by our bodies immediately for energy needs or stored as fat. The three types of carbohydrates are sugars, starches and fiber. Sugars and starches provide energy for the body, unlike fiber, which cannot be used for energy but is essential for digestive health.
Carbohydrates are not “bad” foods to be avoided, as often portrayed by low-crab diets. For healthy eating, daily intake of carbohydrates is important as long as they are the right kind. Simple carbohydrates like sugar, honey and maple syrup are quickly digested and provide a fast energy surge for the body. Complex carbohydrates include starchy and fiber-rich foods such as grains, legumes and vegetables, which are digested more slowly by the body than simple carbohydrates, making you feel fuller for longer. Complex carbohydrates are also higher in nutrient value and contain more vitamins and minerals. Protein Protein makes up about 20% of our body weight and is the primary component of muscles, hair, skin, nails, eyes and our internal organs. Protein is needed for growth and maintenance of our body tissues, and as a result, it is most important during childhood, pregnancy and during breastfeeding. Protein sources include animal sources and non-animal sources. Amino acids are the building blocks of protein. Animal sources of protein, such as meat, fish, eggs and milk are mostly considered complete proteins, meaning they contain all the essential amino acids. Non-animal sources of protein include legumes, nuts, rice, grains, seeds and lentils, which do not contain all of the essential amino acids individually. They need to be combined in order to achieve a high-quality complete protein.
Vegetarians or individuals on other limited diets need to be knowledgeable about how to combine non-animal protein sources to ensure they are eating complete protein combinations. Fat Fats are primarily found in meats, dairy foods, nuts and seeds, although most foods contain some fat. Appropriate intake of fats is important in a healthy diet. Fat has many benefits, including the transportation of fat-soluble vitamins A, D, E and K, the regulation of body temperature, and the protection of vital organs from trauma. The risks associated with fats are the quality of fats consumed, and the quantity of fat storage. Common health risks associated with excessive and poor-quality fat intake include obesity, cardiovascular disease and some forms of cancer. There are three types of fat: saturated, monounsaturated and polyunsaturated. Saturated fats include animal products such as butter, cheese, milk and meats, and play a major role in creating cardiovascular problems. Monounsaturated fats, also called omega 9 essential fatty acids, are found in nuts, nut oils, olive oil and avocado. Polyunsaturated fats are called omega 3 and omega 6 essential fatty acids. Omega 6 is found in safflower, sunflower, hemp, soybean, walnut, pumpkin, sesame and flax seeds and oils.
Omega 3 is found in flax, hemp, canola, soybean, pumpkin and walnuts oils. They are also found in cold-water fish such as mackerel, sardines, salmon, halibut and trout. Trans fats are known as the “bad” fats. They are created when polyunsaturated fats are heated, such as in deep-fried foods. Water The human body is at least 60% water, and is the primary component of all bodily fluids including blood, lymph, digestive juices, urine, tears and sweat. Water is involved in almost all bodily functions including digestion, absorption, elimination of wastes and circulation. Although water requirements may vary greatly from person to person due to activity level, body weight, climate and diet, on average most people require a minimum of 8 to 12 glasses of water to stay hydrated. Typical causes of dehydration include under-consumption of water, diuretic medications, excess consumption of caffeine or alcohol, or a high protein diet. Effects of dehydration can include fatigue, poor digestion, heartburn, poor joint lubrication, constipation and headaches. Fiber Fiber is found exclusively in plant foods including 100% whole grains, vegetables, fruits, legumes, raw nuts and seeds.
We should aim for 35 to 50 grams of fiber per day. Much of our body’s nourishment is dependent on the appropriate passing of food through our digestive tract. Fiber is critical to ensuring that our digestion occurs in a balanced way. When our digestion is not in balance, there is an increased risk of poor nutrient absorption from our foods and compromised long-term health. Risk of chronic disease is lower when plant foods such as vegetables are a high percentage of our diets.