Macro-Nutrients for Our Good Health

(Macro-Nutrients : Carbohydrates, Protein, Fats, Fiber, Water, their functions & intake suggestions)

Nutrients

Nutrients are the constituents found in food and supplements we take. They must be supplied to our body in suitable amounts. If we recall our class VI education on general science then we find those nutrients as Carbohydrates, Fats, Proteins, Vitamins & Minerals and Water. These nutrients categorized into macro-nutrients and micro-nutrients. Macro-nutrients are those nutrients that our body needs in large amounts. They provide our body energy i.e. calories.

Macro-nutrients

1. Carbohydrates & Fiber
2. Proteins
3. Fats

Carbohydrates

Carbohydrate Rich Foods

Carbohydrates are sugars or polymers of sugars such as starch. It can be hydrolyzed to simple sugars by the action of digestive enzymes or by heating with dilute acids. Carbohydrates can be classified as:

• Monosaccharides or simple sugars (glucose, fructose); 
• Disaccharides or double sugars (sucrose, lactose) and
• Polysaccharides which include many molecules of simple sugars (starches, dextrins).

Functions 

1. One gram of carbohydrate provides us 4 kilocalories. 
2. Carbohydrates are the major source of energy for muscular work. The main source of energy for the central nervous system is glucose. 
3. Our body mainly uses carbohydrate as the source of energy, thus sparing the tissue protein breakdown for energy purpose known in the scientific language as “Protein Sparing Action of Carbohydrates”.
4. In the liver, carbohydrates have special functions to perform. They include detoxifying action and a regulating influence on protein and fat metabolism.
5. The heart muscle mainly uses glucose as a source of energy.
6. Excess of calories is stored in the form of fat in the adipose tissue.
7. Consumption of indigestible poly-saccharides or fibre prevents constipation and reduces the incidence of heart diseases, diabetes mellitus and colon cancer.

Intake Suggestions

• Always take mostly whole grains for good amount of carbohydrates along with Fibre.
• Always choose low-fat dairy products or non-fat.
• Always prefer to eat whole fruits than fruit juices.
• People who have a Sedentary lifestyle take 40-50% of your total daily calories from carbohydrates.
• People who do exercises regularly must take 60% of your total daily calories from carbohydrates.
• Athletes or people involved in heavy training, don't forget to take 70% of your total daily calories from carbohydrates 
• 3.5-4.5 grams of carbohydrate per pound of body weight is recommended for athletes.

Proteins

Protein Rich Foods

Dietary protein performs all three functions of nutrients. It is needed for growth, maintenance, and repair of body tissues. That's why protein is called the building blocks of our body. It regulates key processes within the body and only excess protein can be used as a source of energy after conversion into carbohydrates and Fats.

Functions

1. One gram of protein provides 4 calories.
2. Proteins are required for the growth and maintenance of tissues. 
3. It is needed for the formation of essential body compounds.
4. It makes enzymes that regulate metabolism
5. It regulates water balance in the body. It helps in the transport of nutrients.
6. It is required for the maintenance of appropriate pH. 
7. It is also a source of energy. 
8. It fights the body against diseases. 
9. It also helps in detoxifying action.
10. It invovles in acid/base balance to maintain a neutral environment in our bodies

Intake Suggestions

• One can take Legumes (beans), Lentils, Soy products, Peanuts and nuts, Whole grains (quinoa, oats, brown rice), Seeds, Meat alternative products, Some vegetables and Animal sources fish, egg, meat etc for good amount of protein
• People who have a Sedentary lifestyle take 0.36 grams of protein per pound of body weight.
• People who are active recreationally should take 0.45-0.68 grams of protein per pound of body weight.
• Competitive Athletes must take 0.54-0.82 grams of protein per pound of body weight
• Teenage Athletes must take 0.82-0.91 grams of protein per pound of body weight
• Body Builders need 0.64-0.91 grams of protein per pound of body weight
• People who want to loose fat or weight should take 0364-0.91 grams of protein per pound of body weight
• 0.91 grams of protein per pound of body weight is the maximum amount of protein our body can utilize.

Fats

Healthy Fat Rich Foods

Fats are a concentrated source of energy. The term fat or lipid denotes to a group of naturally occurring substances. They are characterized by their insolubility in water. The lipids present in the diet of animal and human body includes:

• Triglycerides;
• Phospholipids and 
• Cholesterol.

Functions 

1. One gram of fat provides us 9 calories.
2. Fat is essential in our body for the absorption of fat soluble vitamins like vitamin A, D, E and K.
3. Fats improve the palatability of any food and gives a satiety value i.e. feeling of fullness in the stomach to us.
4. Fats are deposited in our adipose tissue whether they are natural or converted from carbohydrates & proteins and thus serve as a reserve source of energy during starvation and illness.
5. They protect our vital organs in the body by forming a lining on top.
6. They act as insulators against heat and cold and protect us.
7. They are the essential constituent of the membrane of every cell (the basic structure of our body).
8. Phospholipids are present in the plasma in combination with proteins as lipoproteins  are involved in the transport of fat and cholesterol. 
9. Phospholipids are present in large amounts in the nervous system and essential for its function.
10. Cholesterol serves as a precursor for the formation of bile acids.

Intake Suggestions

• one can take Oils, Nuts, Seeds, Meat, fish and dairy products in order to get the required amount of fat.
• 20-35% of our total daily calories should come from total fats and less than 10% of total daily calories should come from Saturated Fat.

Fiber

Fiber Rich Foods

Fiber, a kind of carbohydrate that our body can’t digest. Children and adults need at least 20 to 30 grams of fiber per day in order to maintain a good health.

Function

1. It helps in regulating our body’s use of sugars, helping to keep hunger and blood sugar in check. 

Intake Suggestion

• Always eat whole grain foods, fresh fruits and vegetables, legumes, and nuts in order to get good amount of fiber. 

Water

Drinking Water

Our body is composed of about 60% water. Fluid losses occur continuously, from skin evaporation, breathing, urine, and stool, and these losses must be replaced daily for good health. in order to maintain fluid balance, we must take water as a nutrient that present in plain water, other liquids and foods. 

Functions

1. It moistens tissues such as those in the mouth, eyes, and nose
2. It protects body organs and tissues
3. It helps in preventing constipation
4. It helps in dissolving minerals and other nutrients to make them accessible to our body.
5. It regulates body temperature
6. It lubricates our joints
7. It gives less burden on our kidneys and liver by flushing out waste products
8. It carries nutrients and oxygen to cells

Intake Suggestions

• Eight to twelve glasses of water are recommended per day depending upon the season.
• After waking up take two glasses of water in order to activate internal organs.
• Taking two glasses of water before any meal helps us in digesting food.
• Take one glass of water before bath to lower blood pressure.
• Take one glass of water before bed in order to check stroke and heart attack.