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What are the benefits of carbs, proteins, carbohydrates, fats, minerals, and water in my body?
How can I eat nutritiously?
Nutritious eating explores: Balanced diet, weight loss and weight gain plans, diet for lactating mothers, diet for invalids, replenishing after fasting, etc.
Nutritious Eating is basically eating food for their nutritional value.
Nutrients are Compounds found in food essential that are for growth and body maintenance.
Each nutrient brings a different value to the human body.
The classes of food and their functions
1. Carbohydrates
Function:
Main source of energy for the body
Helps the brain and muscles work properly
Examples: Rice, garri, bread, yam, pasta, maize, potatoes.
2. Proteins
Function:
Builds and repairs body tissues
Needed for growth and development
Helps form enzymes, hormones, and antibodies
Examples: Meat, fish, eggs, beans, milk, groundnuts, soybeans.
3. Fats and Oils
Function:
Provides stored energy
Keeps the body warm (insulation)
Protects vital organs
Helps absorb fat-soluble vitamins (A, D, E, K)
Examples: Palm oil, butter, margarine, groundnut oil, avocado, nuts.
4. Vitamins
Function:
Regulates body processes
Boosts immunity
Prevents deficiency diseases
Keeps skin, eyes, and bones healthy
Examples: Fruits and vegetables like oranges, carrots, spinach, tomatoes.
5. Minerals
Function:
Strengthens bones and teeth
Helps blood formation
Supports nerve and muscle function
Examples: Calcium (milk), iron (liver, vegetables), iodine (iodized salt).
6. Water
Function:
Aids digestion and absorption of nutrients
Regulates body temperature
Transports nutrients and removes waste
Examples: Drinking water, fruits with high water content (watermelon, cucumber).
Roughage and it's nutritional value
1. High in Dietary Fiber:
Cellulose, hemicellulose, pectin, lignin.
These fibers are not digested, but they play vital roles in the body.
2. Very Low in Calories
Roughage provides little to no energy, helps prevent overeating and weight gain
3. Rich Source of Micronutrients (depending on source)
Vitamins: A, C, E, K, B-complex
Minerals: calcium, magnesium, potassium, iron
(Especially from fruits, vegetables, whole grains, and legumes.)
4. High Water-Holding Capacity
Absorbs water in the intestine
Increases stool bulk
Health Benefits (Why Roughage Is Important)
Aids digestion, prevents constipation, and improves gut health by feeding healthy gut bacteria.
Reduces risk of colon diseases, including piles and colon cancer.
Helps regulate blood sugar, especially for diabetic patients.
Lowers cholesterol levels, reducing heart disease risk.
Promotes satiety, which can help weight control.
Common Sources of Roughage
Whole grains (brown rice, oats, whole wheat).
Fruits (apples, oranges, pears).
Vegetables (cabbage, carrots, spinach).
Legumes (beans, lentils, peas).
Nuts and seeds.
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