Nutrients are required for all body functions. The body’s metabolism ( metabolism are many benefits with) the process is correct. Nutrients in the form of vitamins and minerals are found in the body through diet. The nutrients provided by the diet provide energy to the body and you are able to do your daily work.
Due to lack of nutrients, a person is vulnerable to many diseases. Due to this importance of nutrients, you are being told in detail about nutrients. Also, you are being told what is a nutrient, what are their names, types of nutrients, benefits of nutrients, excess of nutrients and sources of nutrients.
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All living creatures on earth depend on food to live. The truth is that this life cannot be conceived without food. When we come into the mother’s womb, grow and grow, we are born, baby to child, child to teen, adolescent to adult, food itself creates this body, keeps the body strong and Empowers us for various activities of daily routine. With this, this journey of life is able to move forward.
In everyday life, we take many types of food. From them we get many types of nutritional elements, all have different nutritional properties. By taking them in the right quantity and in the right proportion, the nutritional requirements of our body are fulfilled. Various food items have also been classified by nutritionists in various ways on the basis of their chemical composition, nutritional properties and nutritional potential. Classification based on various nutrient chemical composition is most prevalent. Under this, all the food items contain one or more of the following nutrients
What is nutrient ?
Nutrients are needed for the nutrition of the body. A balanced diet provides all kinds of nutrients to the body. Nutrients allow all the organs of the body to function properly. Nutrients in the form of various vitamins and minerals are very important for the body. Due to lack of them, you can come in the grip of many diseases. Carbohydrate , protein , fat , vitamins, minerals and water are some of the nutrients that the body needs the most.
Types of vitamins include vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxamine), vitamin B7 (biotin), vitamin B9 (folic acid), vitamin B 12 (Sianokobalamin), vitamin C (ascorbic acid), vitamin D , vitamin e (Tocopherol) and vitamin K are included.
Types of minerals include boron, calcium , chromium , iron , magnesium , iodine, phosphorus , manganese, copper , potassium , selenium , silicon , sodium, and zinc .
Types of Nutrients
Nutrients are divided into two types of micronutrients (micronutrients) and macronutrients (macronutrients and large nutrients). Carbohydrates, proteins, and fats are called macronutrients because they are large, and are considered to be sources of energy. Vitamins and minerals are called micronutrients because they are much smaller than other nutrients. This does not mean that they are less important for the body. The body also requires them in very small amounts.
Micronutrients are divided on the basis of dissolving in water and fat. Vitamin A, D, E, and vitamin K are fat soluble, while vitamin B complex and vitamin C are water soluble. Apart from this, minerals are classified on the basis of the need of the person’s body.
Nutrients have many benefits. Apart from each vitamin and mineral, other nutrients show their different reactions in the body. Currently some of the main benefits of nutrients are explained in detail below.
Provide Energy Nutrients –
Carbohydrates, fats and proteins together provide you energy, which helps in completing all the biochemical reactions that occur in your body. Physical energy is called calories. Fats contain more calories than carbohydrates and protein, one gram of fat gives the body 9 calories, while two grams of carbohydrates and proteins yield four calories .
Nutrients are essential for the body’s texture –
Fats, proteins and minerals together are essential for the tissues, organs, bones and teeth of your body. Carbohydrates are not included in this, but your body’s excess carbohydrate is converted into fat and collected in adipose tissue.
Nutrients are important for physical activity –
All kinds of nutrients are helpful in regulating all the functions of your body like sweating, temperature, metabolism, blood pressure , thyroid, etc., when all your body functions are under control. So that condition is called Hemostasis.
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Excess of nutrients
Excess of nutrients has many harmful effects in your body. A certain level of nutrients, more or less, has many side effects. The effects of nutrient excess are described as follows.
Vitamin B2 –
Excess of Vitamin B2 causes damage to your liver. Vitamin B2 is not able to be preserved in the body, so the body excretes the remaining vitamin B2 after its requirement.
Vitamin B3 –
Excessive intake of vitamin B3-containing drugs can cause you a number of damage, including chances of irregular heartbeat , itching , vomiting , diarrhea and gout.
Vitamin B5 –
Excess intake of Vitamin B5 can cause diarrhea, chest irritation , dehydration and joint pain problems.
Vitamin B6 –
Excess of vitamin B6 makes your skin prone to wounds, numbness of organs, pain and gastrointestinal problems.
Vitamin B7 –
When the amount of vitamin B7 increases in the body, you may have problems with rash, frequent urination , restlessness and insomnia .
Vitamin B9 –
Taking more vitamin B9 can cause stomach upset in some rare cases.
Vitamin B12 –
There are very few cases of excess vitamin B12, but it makes you prone to liver disease , kidney failure , blood cancer etc.
You greater amounts of selenium, bad breath , change in skin color , hair loss etc. can be many problems.
Excessive intake of Chromium can cause stomach problems, low blood sugar , kidney problems
The diet you take gives you all kinds of nutrients. Some foods may have excess of a single nutrient. You should include all kinds of foods in your diet, instead of keeping the same food items, this gives you complete nutrition. The sources of nutrients are explained in detail below.
Apple,Oranges,Raw cabbage,Carrots etc
Chromium: Brokley,Grape juice,potato,Garlic,Basil etc.
Selenium: Sunflower seeds,Chicken,cottage cheese,Pulses,Cashew etc.
Vitamin B2: Wheat,Asparagus,Milk,Red chilly,Raisins etc.
Vitamin B3: Coffee,Grain,Soy milk,Oatmeal etc.
Vitamin B5: Mushroom,thing,Avocado,Pulses etc. (Read more – Names of pulses )
Vitamin B6: Eggs,Chicken,Spinach,peas,Banana etc.
Vitamin B7: Almond,Spinach,Broccoli,Mushroom,Cauliflower etc.
Vitamin B9: mustard greens,Fenugreek seeds,Turnip,sugar beets,Soybean etc.
Vitamin B 12: Milk,Grain,Eggs,Fish etc.
Iron: Dates,watermelon,Pomegranate,grapes,Fenugreek etc.
Calcium: Soybean,ladyfinger,Almond,Orange,Brokli etc.
Iodine: curd,Dry grapes,Spinach,Brown rice,Iodine containing salt etc.
Sodium: cottage cheese,Eggs,Spinach,sugar beets,carrot,Milk etc. are the main sources of sodium.
These nutrients are very important for the body –
We cannot be healthy for a long time with just protein or carbohydrates. The five micronutrients chromium, carbon, phosphorus, sulfur and tryptophan amino acids are also needed to keep the body healthy. Let’s know about their sources.
Chromium: Green vegetables, apples, bananas, spinach, grapes and cheese etc.
Carbon: Fresh seasonal fruits, grains, ginger, apples and sweet potatoes etc.
Phosphorus: Dairy products, dry fruits, whole grains, green vegetables and yellow fruits etc.
Sulfur: Cabbage, Cauliflower, Paneer, Soybean and Rajma etc.
Tryptophan amino acids: things made from milk, bananas, sesame, peanuts, jimikand and spinach.
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