The body performs a lot of function daily, from physical activities during work and exercise to metabolic activities performed in the body. The food we eat helps to provide the nutrients needed by the body to function, they serve as fuel that improves the body performance.
The body naturally responds to every meal that we ingest, utilising the nutrients contained in the food that we eat. These nutrients can be found in the different classes of food that is contained in a balanced diet.
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BALANCED DIET
A balanced diet is a meal that contains the different classes of food in the right amount. In addition, a balanced diet contain portions of protein, calories, vitamins and minerals needed in the body.
THE MAJOR CLASSES OF FOOD AND THEIR FUNCTIONS
There are lots of valuable nutrients present in the food we eat. These nutrients include macronutrients( nutrients needed in large quantity) and micronutrients( nutrients needed in small quantity) and they can be grouped into six main classes namely:
I) Carbohydrates
II) Protein
III) Fat
IV) Vitamins
V) Minerals
VI) Water
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WHY ARE THEY IMPORTANT TO THE BODY?
The six classes of food are essential to the body as they perform different functions that contribute to healthy living. They include:
I) Carbohydrates: this is one of the macronutrients, it provides energy for the body. Carbohydrate can be found in whole grains like oats, rice, beans and also in simple sugar and starch. It is the main source of energy in the body and contains molecules of carbon, hydrogen and oxygen. Low intake of carbohydrate can cause extreme tiredness and constipation
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II) Protein: this is another macronutrient that helps to build the body and strengthen the muscles and tissues in the body. The end product of protein is Amino acid. The Main sources of protein includes eggs, meat, seafoods, fish and legumes. Protein is good for children as it enhances their physical growth. Low intake of protein can cause kwashiorkor which is a form of malnutrition.
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III) Fat: they also provide energy for the body, regulate the body temperature and also aids in the absorption of fat soluble vitamins into the body. They are found in nuts, seeds, dairy products and oil. During the cold weather, fat in the body helps to reduce heat loss from the body. Lack of fatty food cause hair loss, dry rashes and celiac disease. Healthy fats are contained in cashew nuts,butter, fatty meat and fish, avocado, olive oil, almonds, macadama oil, coconut oil.
IV) Vitamins:
Vitamins help to boost the immune system. The major sources of vitamin are vegetables and fruits. Vegetables contain antioxidants which prevents the damage of some body cells. Vegetables should be eaten on a daily basis, examples of vegetables are broccoli,cucumber, spinach, zucchini and egg plant. Fruits contains natural sugar in form of glucose and fructose that is useful to the body. The sugar in fruit is different from that in sweetened food as the sugar content is lower and healthier in fruits. Low intake of vitamins result in a weak immune system.
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V) MINERALS:
Minerals are inorganic substance that helps in the formation of bones and skin cells. They also aid the body metabolism and the formation of blood. Minerals can be in form of body fluids called electrolyte. Sources of minerals include citrus, carrots, cucumber and some fruits. Some minerals include; calcium, potassium, iron, magnesium, sodium, selenium. Each mineral has a function it perform:
-calcium and phosphorus keeps our bones and teeth healthy,
-selenium is vital in reproduction,
-iron is important in respiration and also transport oxygen to the cells and tissue in the body,
-potassium helps to build strong muscles.
Low intake of food rich in minerals can cause weak bones, low production red blood cells.
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V) WATER:
This is a universal and natural solvent that has no taste, odour or colour. Water is very vital for digestion as it helps to soften food and make it easy for enzymes to work on your ingested food. Water also helps to burning excess fat in the body and can help in weight loss, this is possible because water burns calorie. Water also helps to remove waste product from the body and filters the kidney removing the excess salt and minerals. Low intake of water causes overweight, constipation and poor metabolism in the body.
BENEFITS OF EATING A BALANCED DIET:
1)It provides the body with energy to carry out it's functions properly. The calories gotten from carbohydrates replenish the lost energy and also strengthens the body.
2)It enables the production of anti-bodies to fight diseases and also strengthens the immune system.
3)It helps to build healthy muscles and tissues in the body.
4)Eating balanced diet also reduces the chances of having terminal illnesses like cancer, lung disease and also neurological disease like Parkinson.
5)It also helps increase the life span of an individual and makes the body maintains it's youthful exuberance.
6)A balanced meal helps to fasten weight loss and also burns out excessive fat in the body, thereby improving the body physique.
SUMMARY:
A balanced diet contains the necessary nutrients that the body needs. One of the ways to ensure that the body remains healthy is by eating good food that contains all the class of food in the right proportion. Health is wealth and a meal rich in nutrients would surely make you healthy, so we should cut down on what we eat daily and ensure that nutrients are balanced.
REFERENCE:
1). Fehrenbach KS, Righter AC, Santo RE. A critical examination of the available data sources for estimating meat and protein consumption in the USA. Public health nutrition. 2016 Jun; 19(8): 1358-67.
2). Ballentine R. (1989) Diet and Nutrition: A Holistic approach, Himalyan press.
3). Cheraskin E. et al (1977) Diets and Disease. Keats.
4). Quiling P. (1989). Healing nutrients. Vintage books