We get six major nutrients from food: 1. Proteins
Proteins are important for growth and development. Additionally, they aid in tissue repair, transport oxygen, digestion, hormone regulation, and food digestion. Get proteins from meat, legumes (beans, peas, lentils), nuts, seafood, and eggs
- Carbohydrates
Carbohydrates (a.k.a. carbs) are used for energy. Your body converts carbohydrates into “glucose,” also known as blood sugar, which your cells use to generate energy. Get your carbs from sugar, milk, pasta, bread, rice, potatoes, cereals, fruit, and vegetables. 3. Lipids, also known as fats Fats help your body absorb nutrients, protect organs, store energy, and support cell growth. There are 2 types of fats: saturated (the “bad” kind) and unsaturated (the “good” kind).
Get unsaturated fats from oil, nuts, seeds, avocados, salmon - Vitamins
The B vitamins (there are 8 of them!) help with all sorts of things, from releasing energy from carbohydrates and fats to breaking down proteins and transporting oxygen and other substances around the body.
Vision, growth, cell division, reproduction, and immunity are all dependent on vitamin A. Blood vessels, cartilage, muscle, and collagen are all made with vitamin C. Additionally, it aids in the body’s absorption and storage of iron and is essential for healing. Vitamin D is necessary for bone health and construction. Vitamin K helps to make proteins that are needed for blood clotting and building bones. - Minerals
Here are a few of them that you may have heard of:
Potassium is used to help the kidneys, heart, muscles and nervous system work properly.
Sodium helps nerves and muscles to function and helps your body regulate fluid levels (so that you don’t swell).
Calcium is used to form bones and teeth
Phosphorus contributes to healthy bones and teeth and plays a role in forming DNA and RNA
Magnesium helps muscles and nerves work well and is used to make energy. Zinc helps your immune system and metabolism function
Red blood cells, which carry oxygen throughout the body, require iron for formation. 6. Water
Water is essential for many bodily functions since human bodies are made up of around 60% water. It helps your body keep a normal temperature, lubricates joints, protects your spinal cord, and helps you get rid of wastes through sweating, urinating, and bowel movements.
As you can see, each of these nutrients plays an important role in your health.
People who eat healthier tend to live longer and are less likely to have serious health issues like obesity, type 2 diabetes, and heart disease, according to research. Therefore, where can I learn how to consume a healthy diet? Visit www.MyPlate.gov to get started! This is a website that can help you understand exactly how much of each food group you should eat each day, to make sure you are getting the right nutrients to keep your body healthy. Alternately, you can visit the Quincy Student Health and Wellness Center for assistance there!
