Food and Sense.

Nutritious foods are an integral part of human existence. 

Even though Food is something we eat/intake everyday, and it’s surprising to see how little we are aware of why we eat what we eat. here are some facts about foods we all need to know, which I believe will help you in being "Food-Smart!"

There are certain basic nutrients, which are essential for the growth  and energy production in the body. Foods can be classified into carbohydrates, proteins, fats, vitamins, minerals and water.  Our effective existence depends one the knowledge we have of these and how and when these are provided to our body.

 Carbohydrates:

 

Carbohydrates are the most essential energy nutrients of human body. Carbohydrates gives the energy needed for our life activities, walking, talking, dancing, sleeping etc., there are three kinds of  Carbohydrates. Just for your clarity these are the different scientific names attributed to different forms of Carbohydrates (Carbs) 

1) Monosaccharides

• glucose (blood sugar)
• fructose (fruit sugar)
• galactose(milk sugar)

2) Oliosaccharides

• sucrose (table sugar)
• lactose (milk sugar)
• meltose ( malt sugar) 
• 
  

  3) Polysaccarides                    

•  Plant polysaccarides (starch and cellulose)
•  Animal polysaccarides (glycogen)

         

Carbohydrates are the easiest form of food, for the body to convent into energy. Once ingested, carbohydrates convert into energy, in no time. Once ingested, Carbohydrates turn into glucose, and goes to various part of the body through blood, where they are used for many chemical reactions releasing energy. The unused glucose is converted glycogen and stored in liver and muscles for further use. More addition to the storage the liver will convert them to fats and store them in the fat cells, which are distributed throughout the human body.

 

Proteins:

Proteins are used by the body, to build, repair and maintain itself. Proteins are composed of acids, Amino Acids. Human body needs 22 amino acids of which seven is produced inside the body itself and the rest of which should be supplied from out side. Those which are needed is called essential amino acids. Some foods can give all the essential amino acids for protein synthesis. Foods like milk, eggs, meat, fish and many vegetables. The utilization of protein in different foods differ. They as given below:

• Food                               Protein Rating
• Egg                                      -             100
• Fish                                      -              70
• Cow’s milk                            -              60
• Lean beef                             -              69
• Soyabens                             -              47
• Dry beans                             -              34
• Pea nuts                               -              43
• Wheat                                   -              44
• Brown rice                            -              57
• White rice                             -              56
• White potato                         -              34  

 The table shows foods like rice and potatos give less useable proteins than egg and fish, because they are lacking in some amino acids. For which we could get benefits if we combine them in our Diet. The combination could be between any of these, depending on individual preferences and availability.

 

Vitamins:

Vitamins are organic substances the human body needs in minute quantities. Even though they don’t supply energy, they act as catalysts in the reaction in the body.

They are usually expected  to be contained in our common foods, but unfortunately the foods we take don’t contain all the essential ones, so we might be required to take some of them as supplements to our food. Even though natural supply of vitamins and minerals can be derived from the Fruits and Vegetables we eat, it is advisable even to supplement vitamins and minerals, by artificial means (Capsule form), because their deficiency can cause many illness. There are two kinds of vitamins fat soluble, and Water-soluble. Artificial Supplementation of fat soluble vitamins are better off on altranate days because fat soluble vitamins have body retention and even excess can cause complications. While pure water and water soluble vitamins, when in excess, is eliminated through urine. 

Vitamins their uses and deficiency diseases are stated below.

Water soluble vitamins:

          1. B₁ (Thiamine): 

                    -Use: energy metabolism, carbohydrate metabolism

                    -Deficiency disease:  besides loss of apetite, cessation of grown.

          2.B₂ (Riboflavin) :                  

                    -use : coenzyme in there areas of energy metabolism, 

                               related to protein metabolism.

                    -Deficiency disease: cheilosis, anemia, defective vision

         3.B₃  (Niachin):                    

                     -uses: functions in all areas of energy metabolism.

                     -Deficiency disease: pellagsa

           4.B₄  (Pantothenic acid):

                     -Uses: energy metabolism and nervous system functioning.

                        

           5. B₆ (pyridoxine):

                      -uses:coenzyme in many amino acid functions, 

                                essential for protein metabolism.

                      -Deficiency disease: animia, loss of weight.

            6.(Folic acid):                       

                        -Uses: important in DNA and RNA  synthesis a well as 

                                    protein  metabolism and cell                    

                        -Deficiency disease: irritability and forgetfulness.

         

             7.B₁₂ (cobalamin):

                       -uses:necessary for fatty acid oxidation and Nerve system functioning

                       -Deficiency disease: pernicious animia.

            8.vitamin C( Ascorbic acid):

                        -uses:formation/release of steroid hormones, acts  an antioxidant,                                                      

                         -neurotransmitter function, Bleeding of gums.

               

 Fat soluble vitamins.

            1.vitamin A( Carotenoids)

                   -uses: essential for bone growth, felicits protein synthesis.

Deficiency disease: Retardation of  growth, night blindness.

 

             2.vitamin D(Calciferol)

                             uses:involved in protein synthesis and bone growth.

                                         

                            Deficiency disease: Ricketness in children

            3.Vitamin E (Tocopherol)

                                uses:serves to enhance reproductive function, spares oxygen during aerobic

                                                              work

.                                Deficiency disease: loss of fertility

           4.Vitamin K (phylloguinone)

                                   uses:blood clothing during injury.

                                   Deficiency disease: blood fails to ---quickly.        

 

     Minarals.

         

            Minerals are inorganic substance that the body needs in very small quantities. There are twenty two metallic elements in the body which make up 4 percent of total body weight. Human beings obtain minerals by eating the plans or by eating the animals   that eat plans. If you eat  a variety of meals and vegetables in your diet you can usually depend on getting a sufficiency of minerals.

 

                 Minerals in the body play a variety of metabolic processes and contribute to the synthesis of element like glycogen, protein and facts. The minerals and their function are given below.

 

Major minerals:

Calsium:

                        functions in musle concentration, nerve transmission, bone structure.

phospherus-

                 functions as a part of muscle cell membrane, energy metabolism, bone structure                

                   and vitamin coenzymes.

magnesium.

           Functions in muscle relaxation, protein synthesis, glucose utilization, bone structure.

 

Selected Trace minerals.

                1.Iodine: work with tyroxins to control overall energy metabolism.

                2.selenium. functions with vitamin E as an antioxidant.

                3 chromium: Acts as an active part of glucose tolerance factor with insulin, an                         

                         anabolic hormone.

                4.Iron: part of hemoglobin myoglobin and enzymes in krebs cycle of aerobic 

                                        metabolism.

                5.zinic. Help protein synthesis, controlof blood PH.

                6.Copper. Essential for nervous system function, iron and aerobic metabolism.

                7. Maganese. Necessary for the structure and function of cell mitocondria advised 

                      for B comolex, iron, vitamin C, vitamin A&D, vitamin E, Folic acid, calcium

                       pantothenate, and calcium.calcium can be taken with fat soluble vitamins once                  

                       in two days, and others daily.

 

Water

                 Water is often over looked as a vital nutrient. Water is a major component of the body. It act as a means of transportation for various chemicals in the system and as the medium in which the various bio-chemical reactions among the basic nutrient take place. Water controls the body tempreture which is one of the greatest adaption for human survival in hot and cold climates. Water helps in excretion, throught urine. Body is composed of greatest adaptation  for human survival in hot and cold climates. Water helps in excretion, through urine. Body is composed of 40 to 60% water. A 10% reduction of water from human body can turn fatal.

              Drink a lot of fresh water, at least eight cups a day. It can be highly advantageous. Water is as precious as air to our body. Reduced in take of water can cause problems

 

Like kidney stone, heating up of body very easily, reduced food digestion, abnormalities in muscle co-ordination, and so on. Take lot of water the time between  meals. The more water the better. It also helps fat loss fast!