3 Most Important Components of our Diet (Fuels, Building Blocks & Protectors)

Nutrients which act as fuels to the human body are as follows-

• Carbohydrates

Carbohydrates are the first or the quickest form of energy used by the body. These quickly break down into glucose which enters our blood stream and provide immediate energy to the brain and muscles. About 45-65% of the energy is provided by the carbohydrates. Main sources of carbs in our diet are breads, fruits, vegetables, grains, cereals, beans, peas, etc.

• Fats

Fats are mainly concentrated stores of excess carbohydrates stored by the body in the form of fatty acids for later use in case of a deficiency. About 20-35% of the energy comes from fats. Sources of fats include fish, walnuts, vegetable based oils, nuts and seeds.

• Proteins

About 10-25% of our daily energy needs are provided by lean protein sources such as dairy, beans and less-fat meat.

Nutrients which act as the building blocks of our body are-

• Proteins

Proteins are mainly amino acids which help the body form living nitrogenous tissues, thus acting as the building blocks of our body. Proteins not only form new body cells and tissues but also play an important role in the repair of old and damaged tissues. Out of the total 20 amino acids required by the body for daily functioning 9 need to be provided through proteins ac they cannot be synthesized inside the human body. Proteins can be found in milk, eggs, chicken, meat and green vegetables.

• Vitamins and Minerals

Vitamins and minerals provide strength and stability to the human body. While vitamins provide structure to blood vessels, bones and ligaments, minerals maintain fluid volume outside tissues and help cells to function properly. Main sources include milk, citrus fruits, vegetables, strawberries and yogurt.

• Water

Water makes about 50-60% percent of the entire body weight so clearly it is an important part of building the body. It also maintains body temperature and circulates vitamins and minerals.

Nutrients which act as helpers and protectors of our body are-

Although all nutrients are important in the functioning of the human body and hence act as helpers of the human body, the nutrients whose sole purpose is the protection of human body are-

• Vitamins

Vitamins are the nutrients which provide structure to the human bones and ligaments. These ensure the shape and functioning of blood vessels. Vitamin A is important for the proper functioning of our eyes and also act as anti-oxidants. Vitamin C & E provide immunity against neurological disorders and help reduce the risk of cancer. Vitamins also play an important role in healthy hair and nails and skin. Main sources of Vitamins are citrus fruits, strawberries and pepper.

• Minerals

Minerals are chemicals which are essential in normal functioning of various body processes. These are mainly calcium, phosphorus, magnesium, sodium, potassium and chloride. These ensure the strength of bones and proper functioning of the muscles and also Iron carries oxygen in the blood. Main sources of minerals are bananas, potatoes , tomatoes, milk and yogurt.

• Water

Water carries nutrients to various cells of the body and also helps maintain the body temperature. It also helps remove waste from the human body.