Dietary Fibre Helps in Keeping us Alive Longer

Dietary Fibre

(Fibre is the only component in our food that alternate our medicines)

Dietary fibre, commonly known as roughage or bulk, includes parts of plant foods our body can't digest or absorb. Fibre is the most important part of a healthy diet. In category, it is just a type of carbohydrate, but our body can’t digest. I have mentioned about Fibre in my other article named “Carbs aren’t bad but quality matters”.

Most carbohydrates are broken down into sugar molecules but fibre cannot be broken down into sugar molecules. It is only in the last portion of our digestive tract (our large intestine), fibre undergoes a major transformation. When this transformation occurs, it is not brought about by human enzymes or digestive fluids but rather by trillions of bacteria living in our large intestine. That’s why it passes through our body undigested. 

Types of Fibre we Consume

Fibre has anti-inflammatory properties. Fibre classified into two types and both are beneficial to our health. But in order to get full benefit of fibre one has to drink plenty of water, because, fibre works best when it absorbs water. Fibre  commonly classified into:-

Soluble fibre 

These kinds of fibre dissolves in water. Foods with soluble fibre are oatmeal, nuts, beans, lentils, apples and blueberries. Soluble Fibre helps us in a number of ways. I have mentioned some examples below.

Diabetes care: Fibre helps in regulating use of sugars in our body i.e. lowering glucose levels, hence keep our blood sugar in check. As soluble fibre isn’t well absorbed, it doesn't contribute to the blood sugar spikes that can put us at risk for type 2 diabetes.

Soluble Fiber Rich

Heart health: Inside our digestive system, soluble fibre attaches to cholesterol particles and takes them out of the body. So it helps in reducing overall cholesterol levels and the risk of heart disease.

Keeps weight in control: Dietary fibre adds bulk to our diet. It makes us feel full faster. Soluble fibre helps us to stay at a healthy weight by keeping us feeling full without adding many calories to our diet.

Aids in Bowl movements: Soluble fibre soaks up water as it passes through our intestines. It aids our digestion and helps bulk up our stool and makes our stools softer and easier to pass. So it act like a guard against constipation and diarrhoea. This is the reason, most of the fibre supplements contain mostly soluble fibre.

Insoluble fibre 

These kinds of fibre does not dissolve in water. These types of fiber also help in moving food through our digestive system. Thus they promotes regularity and helps in preventing constipation. Foods with insoluble fibres are wheat, whole wheat bread, whole grain couscous, brown rice, legumes, vegetables, such as cauliflower, green beans, potatoes, carrots, cucumbers and tomatoes. They are found mostly in the seeds and skins of fruit, so always eat the peels. Insoluble Fibre helps us in these ways.

Insoluble Fibre Rich

Helps in Weight loss: Like soluble fibre, insoluble fibre can play a key role in controlling weight by keeping our hunger at bay.

Auxiliary to Digestive health: Eating lots of insoluble fibre keeps us regular. Insoluble fibre improves bowel-related health problems, like constipation, haemorrhoids, and faecal incontinence.

Colon Health: Colon in this context simply means all of our large intestine. Fibre helps in maintaining colon health directly by acting as fuel for the growth of "friendly" bacteria. These bacteria do best when our fibre intake is best, and our colon stays healthiest when these bacterial populations are thriving and in balance.

Recommended dietary allowance

Children and adults need at least 20 to 30 grams of fibre per day for good health. In 2005, the National Academy of Sciences updated its recommendations for fibre intake. Just look at these:

• 0—1 year: Not determined
• 1—3 years: 19 grams
• 4—8 years: 25 grams
• 9—13 years, female: 26 grams
• 9—13 years, male: 31 grams
• 14—18 years, female: 26 grams
• 14—18 years, male: 38 grams
• 19—50 years, female: 25 grams
• 19—50 years, male: 38 grams
• 51+ years, female: 21 grams
• 51+ years, male: 30 years
• Pregnant women: 28 grams
• Lactating women: 29 grams

From which food sources we can get fibre?

Fibre Rich Foods

Most plant-based foods contain both insoluble and soluble fibre, such as oatmeal and beans but are usually richer in one type than the other. To receive the greatest health benefit, we have to eat a wide variety of high-fibre foods. Great sources of fibre are whole fruits and vegetables, whole grains, beans, legumes and nuts. Mushrooms are exclusive whole, natural food sources of fibre. Refined or processed foods, such as canned fruits and vegetables, pulp-free juices, white breads and pastas, and non-whole-grain cereals are low in fibre. 

How can we increase our fibre intake?

• We have to always eat whole fruits instead of drinking its juices.
• We have to replace white rice, bread, and pasta with brown rice and whole grain products.
• We must take cereals that have a whole grain as their first ingredient in breakfast.
• We must Substitute whole-grain flour for half or all of the white flour at the time of baking. 
• We have to try adding crushed bran cereal, unprocessed wheat bran or uncooked oatmeal to muffins, cakes and cookies.
• We must add snacks on raw vegetables instead of chips, crackers, or chocolate bars.
• We can also substitute beans or legumes with meat in chilli and soups.
• As fruits and vegetables are rich in fibre, as well as vitamins and minerals, we have to eat five or more servings daily.

What if we have more fibre intake?

• Eating a large amount of fibre in a short period of time can cause intestinal gas (flatulence), bloating, and abdominal cramps.

  

  Symptoms of too much Fiber

   
• This problem often goes away once the natural bacteria in the digestive system get used to the increase in fibre. 
• Too much fibre may interfere with the absorption of minerals such as iron, zinc, magnesium, and calcium. 
• In most cases, this is not a cause for too much concern because high-fibre foods tend to be rich in minerals.
• Add fibre gradually over a period of a few weeks to avoid stomach distress. 
• As water helps fibre in passing through the digestive system, we have to drink plenty of fluids (about 8 glasses of water or noncaloric fluid per day).

High Fibre helps in Combating Death and Diseases: A study

A recent study of almost 400,000 people aged 50 to 71 has found a strong link between a high-fibre diet and a longer life. Specifically, people who ate a diet rich in whole grains, fruits and vegetables (adding up to 29 grams of fibre per day for men, 26 grams for women) were 22% less likely to die after nine years than those who ate the least fibre (13 and 11 grams per day). Those in the high-fibre group were less likely to die of cardiovascular disease, infectious disease and respiratory disease. A high-fibre diet was also associated with fewer cancer deaths in men, though not in women. The lower death rates were associated with dietary fibre from whole grains. People who ate more fibre were generally healthier and more physically active. 

Carbohydrates : Deficiency, RDAs, Intake suggestions & Healthy vs Unhealthy Carbs

(Always prefer Complex carbohydrates than simple carbohydrates, because they are high in fiber and digest more slowly)

Recalling Carbohydrates

Carbohydrates are one of the three main types of nutrients. Our body needs carbohydrates to function well. They are mostly important for energy in our body. Our digestive system changes carbohydrates into glucose or blood sugar. Our body uses this sugar for energy tat is required by our cells, tissues and organs. It stores any extra sugar in our liver and muscles for future needs. In order to get the health benefits of good carbs, we have to choose carbohydrates rich in fiber. 

RDAs

According to the Dietary Guidelines, carbohydrates make up 45% to 65% of our total daily calories. So, if we get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. In order to get 900 to 1300 calories from carbohydrates we have to take between 225 and 325 grams of carbohydrates per day.

• The recommended daily amount (RDA) of carbohydrates for adults is 135 grams, according to the National Institutes of Health (NIH); however, the NIH also recommends that everyone should have his or her own carbohydrate goal. They are generally :
• 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.

Deficiency

The signs one can experience in carbohydrate deficiency are Exhaustion, Fatigue, Irritability, Headache, Nausea, Muscle ache and cramps, Smelly breath, Lack of concentration and mental sharpness, Dehydration, Altered bowel habits (diarrhea or constipation), Sodium deficiency, Vitamin and mineral deficiency and Increased lipid levels in blood. These signs observed in people in these following processes.

• Not consuming sufficient carbohydrates can cause problems because without sufficient fuel, our body gets no energy. 

  

  Carbs Deficiency

• Without sufficient glucose, the central nervous system also suffers, which leads to dizziness or mental and physical weakness. 
• A deficiency of glucose or low blood sugar leads to the condition hypoglycemia.
• If our body do not get sufficient carbohydrate intake or stores, it consumes protein for fuel instead that results in muscle loss.
• As our body needs protein to make muscles, using protein for fuel instead of carbohydrates puts stress on the kidneys also. It results in the passage of painful byproducts in the urine.
• If we don't consume enough carbohydrates, we will not get sufficient fiber also, which can lead to digestive problems and constipation.
• As Carbohydrates are the major energy suppliers to the brain cells, any lack of them can result in lack of concentration which ultimately affect memory and learning abilities.

Intake Suggestions

• We must start our day with whole grains. Whole grains are rich in selenium, potassium and magnesium. According to a research, a cereal that has at least 4 grams of fiber and less than 8 grams of sugar per serving must be in our breakfast. For example oats. We must use whole grain breads for lunch or snacks. In this regard, whole wheat, whole rye, or some other whole grain are helpful. But we have to keep in limit the use of the whole wheat bread as whole wheat bread is often made with finely ground flour, and bread products are often high in sodium. In this way, we can try a whole grain in other form such as brown rice or quinoa (Jaw in Hindi), instead of bread. 
• Regarding fruits, we must choose whole fruit instead of juice. For example, an orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice. Always aim for whole fresh, frozen and canned fruits and vegetables without added sugar as they're better options than fruit juices and dried fruits, which are concentrated sources of natural sugar and therefore have more calories. Also, whole fruits and vegetables add fiber, water and bulk, which help us feel fuller on fewer calories.
• In vegetables, potatoes are reputed for weight gain, we must choose beans as beans are an excellent source of slowly digested carbohydrates. Beans and other legumes such as chickpeas also provide a healthy dose of protein. 
• Legumes, that includes beans, peas and lentils are typically low in fat; contain no cholesterol; and are high in folate, potassium, iron and magnesium. They also have beneficial fats and soluble and insoluble fiber. Because they're a good source of protein, legumes can be a healthy substitute for meat, which has more saturated fat and cholesterol.
• We must consume low-fat dairy products. Milk, cheese, yogurt and other products which are come from bovine sources are good in calcium and protein, plus many other vitamins and minerals. But we have to choose the low-fat types to help limit calories and saturated fat. 
• In a nutshell, our eating Plate must be filled with healthy carbohydrates i.e. with vegetables (except potatoes as I said above) and fruits taking up about half of our plate, whole grains filling up about one fourth of our plate and rest one fourth can be filled with pulses, dairy products etc.

Differentiate between healthy and unhealthy Carbohydrates

Good vs Bad Carbs

Healthy carbohydrates are low or moderate in calories, high in nutrients, high in naturally occurring fiber, low in sodium, low in saturated fat, very low in or devoid of cholesterol and trans fats whereas unhealthy Carbohydrates are high in calories, low in many nutrients, low in fiber, high in sodium, sometimes high in saturated fat and sometimes also high in cholesterol and trans fats. Healthy Carbohydrates promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients whereas unhealthy Carbohydrates contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart diseases.

Carbohydrates are not Bad but Quality Matters..........

(In case of Carbohydrates, the most important thing is the type of carbohydrate, because some sources are healthier than others)

Overview

We know that Carbohydrates are one type of macro-nutrient. Carbohydrates provide our body glucose, which is converted into energy and that is used to support bodily functions and physical activity. Though Indian foods are generally rich in carbohydrates, many people are confused about carbohydrates. The confusion can be cleared in the fact that “the amount of carbohydrate in the diet i.e. high or low is less important than the type of carbohydrate in the diet. So, it is more important to eat carbohydrates from healthy sources like unprocessed or minimally processed whole grains, vegetables, fruits and beans than unhealthy sources like highly refined white bread, French fries, pastries, sodas, and other highly processed or refined foods. 

Types of carbohydrates

The carbohydrate group includes simple carbohydrates, complex carbohydrates, and fiber. Carbohydrates are categorized as simple or complex, depending on their chemical structure. Simple carbohydrates include sugars found naturally in foods such as fruits, vegetables, milk, and milk products. They also include sugars added during food processing and refining. Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes. 

Simple carbohydrates: 

These carbohydrates are "simple" because they are in the most basic form, sometimes called simple sugars. They include the sugar in sugar bowls, candy or the kinds of sugar naturally found in fruits, vegetables and milk. 

Complex carbohydrates: 

These carbohydrates are "complex" because they are made of lots of simple sugars strung together, also known as starches. Starches are found in certain vegetables (potatoes, beans, peas), breads, cereals, grains and corn. Our body needs to break starches down into sugars to use them for energy. 

Dietary fibers: 

Diet Fiber

These are the carbohydrates which cannot be digested in our body. They pass through our body without being broken down into sugars. Our body does not get any kind of energy from fiber, but our body still need fiber to stay healthy. It comes in many forms, like the outer parts of rice and other grains. Foods high in fiber are fruits, vegetables, beans, peas, nuts, seeds, and whole-grain foods (such as whole-wheat bread, oatmeal, and brown rice).

Functions

Carbohydrates are used in our body as main fuel source. When simple sugar converted into blood sugar or glucose, it enters in the cells of our body with the help of insulin (As the sugar level rises in your body, the pancreas releases a hormone called insulin). Glucose is used by our body for energy there, fueling all our activities. Extra glucose is stored in our liver, muscles and other cells for later use or is converted to fat. So it is the primary source of our energy. Other functions of carbohydrates are:

1. Carbohydrates also prevent protein from being used as an energy source.
2. In the liver, carbohydrates have special functions to perform. They include detoxifying action and a regulating influence on protein and fat metabolism.
3. Carbohydrates also provides fuel for the central nervous system and energy for working muscles. 
4. Carbohydrates are important for brain function as they are an influence on mood, memory, etc. 

Food Sources

We can find Carbohydrates in a wide range of foods i.e. both healthy and unhealthy. Carbohydrates are found both naturally i.e. occurring in plant-based foods, such as grains and carbohydrates also added to processed foods in the form of starch or added sugar at food processing industries. Naturally occurring carbohydrates are  corn, Fruits, Vegetables, Milk, Nuts, Grains, Seeds and Legumes etc. Foods such as cakes soft drinks and cookies have had sugars added.

Benefits

Some researches proved that whole grains and dietary fiber from whole foods help reduce risk of cardiovascular diseases in humans. Fiber is also considered as a protection against obesity and type 2 diabetes and optimal digestive health.

1. Healthy sources promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients. 
2. Eating plenty of complex carbohydrates i.e. fruits, vegetables and whole grains can help us in controlling weight. As there is fiber, it aids in weight control by helping us feel full on fewer calories i.e. satiety. 
3. Fiber helps get rid of excess fats in the intestine, that helps prevent heart disease. Fiber also helps in pushing foods through our intestines, resulted in preventing constipation. 

Micro-Nutrients for Our Good Health

(Vitamins and Minerals are necessary for virtually all reactions to occur in our body)

Micro-Nutrients are needed by our body in smaller quantities than Macro-nutrients. They are needed to ensure a healthy metabolism. They produce the essential enzymes, hormones and other substances essential for function, growth and development. Vitamins and minerals are micro-nutrients. They do not contain calories. Vitamins and Minerals must be taken in appropriate amount. As each vitamin or mineral has a recommended intake range, they should be consumed through diet first and if found under-consume then one can take help of supplementation.  Eating a balanced diet with as many wholefoods as possible is the best possible way to avail all the nutrients.

Vitamins vs Minerals

Vitamins and minerals are differ in basic ways. Vitamins are organic and can be broken down by heat, air and acid whereas Minerals are inorganic and hold on to their chemical structure. That’s why, the minerals in soil and water easily find their way into our body through the plants, fish, animals and fluids we consume. But it is tough to shuttle vitamins from food and other sources into our body because cooking, storage and simple exposure to air generally inactivate these more fragile organic compounds.

Vitamins:

Vitamin A, Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyriodoxine), Vitamin B7 (Biotin), Vitamin B9 (Folic Acid or folate), Vitamin B12, Vitamin C, Vitamin D, Vitamin E, Vitamin K.

Minerals:

Magnesium, Iron, Calcium and Phosphorous, Chromium, Copper, Fluoride, Iodine, Manganese, Chloride, Molybdenum, Selenium and Zinc.

Vitamins & their Types

Vitamins are scientifically classified into fat-soluble and water-soluble. Our body needs fat-soluble vitamins every day to work properly, but we don't have to eat foods containing them daily as our body stores these vitamins in our liver and fatty tissues for future use. Water-soluble vitamins are absorbed directly into the bloodstream as food is broken down during digestion or as a supplement dissolves.

• Water-soluble vitamins are absorbed directly into the bloodstream as food is broken down during digestion or as a supplement dissolves.
• Fat-soluble vitamins are Vitamin A, Vitamin D, Vitamin E and Vitamin K. 
• Fatty foods and animal products, such as vegetable oils, milk and dairy foods, eggs, liver, oily fish and butter are generally rich in fat-soluble vitamins.
• Many fat-soluble vitamins travel through our body only under escort by proteins that act as carriers.
• If anybody has much more than he/she needs, then fat-soluble vitamins can be harmful.
• Water-soluble vitamins are vitamin B and vitamin C group. 
• Fruits, vegetables, potatoes, grains, milk and dairy foods are generally rich in water-soluble vitamins. They are found in the watery portions of the foods.
• Water-soluble vitamins are not stored in our body, so we need to take them frequently. But If we take more than we need, then our body gets rid of the extra vitamins when we urinate.
• As our body does not store water-soluble vitamins, they are generally not harmful. 
• Water-soluble vitamins are generally destroyed by heat or when exposed to the air. They can also be lost in water at the time of cooking. 

How we Preserve Water-soluble vitamins in cooking?

The best available way to keep as many of the water-soluble vitamins as possible is to steam or grill our foods, rather than boil them. If food boiling is must then we must use the cooking water in soups or stews rather than pouring it away.

Minerals and their Requirement

Sources of Minerals

Minerals are required by our body to perform many functions for example to build strong bones and teeth, to control body fluids inside and outside cells and to convert the food we eat into energy.

• Meat, cereals, fish, milk and dairy foods, vegetables, fruit (especially dried fruit) and nuts are rich in minerals. 
• Trace minerals are found in small amounts in a variety of foods such as meat, fish, cereals, milk and dairy foods, vegetables and nuts.
• Calcium and iron are very major essential minerals for our body, but there are also many other types of minerals that are an important part of our diet.
• Compounds like Iodine and fluoride must be taken in traces, as these are the essential nutrients that our body needs to work properly, but in much smaller amounts than vitamins and minerals.
• Major minerals maintain proper water balance in our body. Sodium, chloride, and potassium are responsible in doing this. 
• Three other major minerals i.e. calcium, phosphorus, and magnesium are responsible for healthy bones. 
• Sulfur helps in stabilizing protein structures, including some of those that make up hair, skin, and nails.

Deficiency of Micro-nutrients

As tiny as the amounts are, however, the consequences of their deficiency are severe. In practice, vitamin and mineral deficiencies overlap and interact. Iodine, vitamin A and iron are most important in global public health terms; their lack represents a major threat to the health and development of populations the world over, particularly children and pregnant women in under-developed countries.

• Iodine deficiency is estimated to have lowered the intellectual capacity.
• Iron deficiency in the 6 to 24 month age group is impairing the mental development. Severe iron deficiency anaemia is also causing deaths.
• Vitamin A deficiency is compromising the immune systems.
• Folate deficiency is responsible for severe birth defects.

Who could benefit from Supplements?

People who don’t get enough micro-nutrients from food alone or are on low-calorie diets or have a poor appetite or avoid certain foods (such as vegetarians) might consider taking supplements. Health care providers might also recommend supplements to patients with certain medical problems.

Dietary Supplements

• Children aged 6 months to 5 years should take a supplement that contains vitamins A, C and D. This acts like a precaution because growing children may not get enough, especially those not eating a varied diet, such as picky eaters. 
• People who are not going often outdoors or if they usually wear clothes that cover up most of their skin when outdoors should take daily vitamin D supplements.
• Pregnant women should have a folic acid supplement up to week 12 of her pregnancy as it helps in preventing neural tube defects.
• In postmenopausal period, calcium and vitamin D supplements may increase bone strength and reduce the risk of fractures in women.
• People after 50 should get recommended amounts of vitamin B12 from fortified foods or dietary supplements because they might not absorb enough of the B12 that is naturally found in food.

When it is Harmful?

When we take vitamin and mineral in the form of supplements, we must be aware that taking too many or for too long can cause harmful effects to us.

• If anyone try to cut down on his/her salt intake, he/she might avoid vitamin and mineral supplements that come as effervescent tablets/capsules, as they can contain up to 1 gm of salt per tablet/capsule. 
• As fat-soluble vitamins are stored in our body for long periods, toxic levels can build up. This is most likely to happen if we take supplements.
• When one have too much of one major mineral, he/she may found deficiency of another. These sorts of imbalances are usually occurred by overloads from supplements.
• When we take too much sodium through table salt or processed foods, we may end up in losing needed calcium as our body rids itself of the surplus sodium and excreted when our body senses that sodium levels must be lowered.  
• High-dose supplements of antioxidants may resulted into health risks in some cases. For example, high doses of beta-carotene may increase the risk of lung cancer in smokers. High doses of vitamin E may increase risks of prostate cancer and one type of stroke.

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.