Components Healthy Diet And Their Sources
We have added the most important nutrients which are important for women and play an important role in optimum health with components healthy diet.
Carbohydrates are like a powerhouse of energy for all the cells, tissues, and organs of the human body. The main sources of carbohydrates are fruits, vegetables, whole grains, and legumes. The other more yummy sources of carbohydrates are pastries, candies, cookies, and soft drinks. Carbohydrate is the most important nutrient. According to the nutrition experts, a woman should consume 45% to 65% calories from the carbohydrates.
Carbohydrates are the source of energy
Carbohydrates are the main source of energy for the human body because when carbohydrates are consumed, they are broken down into the glucose components before being added to the bloodstream which happens to be the cause of energy.
Carbohydrates provide stored energy function
If you have consumed more than the required amount of glucose, the excess will be saved in the form of glycogen and will be stored in the liver and other muscles. Then, when the glucose or carbohydrate is consumed less, the stored glycogens will be broken down into glucose and provide energy.
Carbohydrates play an important role in the preservation of muscles
We have already discussed that excess glucose is stored in muscles when they are consumed in high percentage. This is the way by which the human body provides energy for the healthy functioning of the brain.
Carbohydrates maintain the digestive health
Dietary fiber is not broken down into glucose like other varieties of sugars and starches
Carbohydrates are good for heart and diabetes
Excess of everything is bad so if you consume carbohydrates in excess amount, it may increase the risk of diabetes and heart. However, if a dietary fiber is consumed in the prescribed amount, it is good for components healthy diet and even regulates the blood sugar level.
Vitamins play a role in the chemical processes of the human body and that is the reason why the human body needs almost 13 different varieties of vitamins to function, grow, and develop properly. Each type of vitamin plays a proper function in the human body. We have added the details of vitamins along with their functions.
- vitamin A is essential for healthy skin, vision, and skeletal tissue
- vitamin B1 also known as thiamin is essential for the metabolism of fats and generate energy
- vitamin B2 also known as riboflavin is an antioxidant and it is essential in protecting the body cells from free radicals
- vitamin B3 also known as niacin is essential in lowering the risk of cardiovascular and heart diseases
- vitamin B5 also known as pantothenic acid is essential for the production of hormones, healthy immune system, and generation of energy
- vitamin B6 also known as pyridoxine is essential as it helps in the production of myelin which is responsible for the protection of skin cells
- vitamin B7 also known as biotin is essential for the proper metabolism of the human body as well as the health of hair, skin, nails etc.
- vitamin B9 also known as folate is essential for the proper functioning of the human nervous system
- vitamin B12 also known as cobalamin is essential for the development of nerve cells and red blood cells
- vitamin C is essential for the development and maintenance of body tissues
- vitamin D is essential for the absorption of calcium and helps in promoting bone health and the proper functioning of the immune system
- vitamin E helps boost the immune system by fighting against free radicals
- vitamin K is helpful in blood clotting and reducing the chances of loss of blood, maintain the heart health and keeping the bones strong
- choline is responsible for optimum liver functioning, muscle movement, and nerve functioning
Fiber is the type of carbohydrate found in the plants and cannot be digested by the human body. We have listed down various benefits of fiber so read up and start consuming the good amount of fiber to avail those benefits.
- Helps in improving digestive health and production of fatty acids
- Reduced the effects of constipation
- Improved functionality of the human system
- Helps in reduction of cholesterol level
- Helps to reduce the blood sugar level
- Helps increase insulin sensitivity
- Helps increase the mineral absorption in the body
- Makes the immune system stronger
- Helps in maintaining weight
Fats are said to be an important part of a balanced diet. The prescribed intake says that a woman should consume 25% of her calories through fat but the percentage of saturated fats should not be more than 10%. The healthy fats are derived from mono-saturated and poly-unsaturated fats. The main sources include olive oil, fish, and nuts. However, trans-fatty acids can be skipped completely as it won’t affect the health.
- Fat is said to be concentrated and backup of carbohydrates. Your body uses fats as a source of energy when carbohydrates are not there
- There are varieties of vitamins which depend on fats for the absorption in the bloodstream
- Fats that are stored in the adipose tissues help to insulate your body and maintain the temperature of the body
Minerals are very important for human health and they need to components healthy diet because the human body is unable to produce minerals on its own. Potassium, iron, and calcium are the minerals that have to consume in larger amount whereas zinc, copper, and selenium are required in a smaller amount or maybe the trace amounts in order to maintain good health.
Minerals have so many functions but the key function is to maintain the water balance of the human body. This function is carried by three minerals known as potassium, chloride, and sodium. Other three minerals are known as magnesium, calcium, and phosphorus help in the maintenance of bone health. Sulfur is responsible for the stabilization of proteins which are essential for skin, hair, and nails.
- Iron is responsible for oxygen ferrying throughout the body
- Fluoride is responsible for bone health and maintains the tooth health
- Zinc is responsible for blood clotting, maintains smell and taste senses, and maintains the immune system
- Copper is responsible for iron metabolism which produces hemoglobin. Hemoglobin carries oxygen to the red blood cells
Water is essential for human survival and must be consumed in enormous amount. Water is responsible for body hydration and normal body functions. A human body is 65% water which shows the importance. But water cannot be stored in the human body so it must be consumed regularly for proper functioning. 8 glasses of water should be consumed daily.