Nutrition

Macro-Nutrients

Macronutrients are the nutrients that the body needs in large amounts to function properly. These include carbohydrates, proteins, and fats. Carbohydrates provide energy for the body, proteins are necessary for growth and repair of tissues, and fats help to absorb certain vitamins and minerals and provide energy as well.

Protein

Protein is one of the three macronutrients that are essential for the human body. It is made up of amino acids, which are the building blocks of protein. Proteins play a critical role in many bodily functions such as growth and repair of tissues, enzymes and hormone production, and transportation of molecules throughout the body. They are also important for maintaining a healthy immune system. Proteins can be found in many foods, including meat, fish, eggs, dairy products, beans, and nuts. The recommended daily intake of protein varies depending on age, sex, and level of physical activity.

Carbohydrates

Carbohydrates are one of the three macronutrients that the body needs in large amounts. They are the body's main source of energy and are found in a wide variety of foods, including fruits, vegetables, grains, and sugars. Carbohydrates are classified into three main groups: sugars, starches, and fibers.

Sugars, also known as simple carbohydrates, are found in natural foods such as fruits and milk, as well as in processed foods like candy and soda. They are quickly absorbed into the bloodstream and provide a quick source of energy.

Starches, also known as complex carbohydrates, are found in foods such as grains, vegetables, and legumes. They take longer to digest and provide a slow and steady source of energy.

Fiber is a type of carbohydrate that is not digested by the body. It is found in fruits, vegetables, and whole grains and helps to regulate digestion and lower cholesterol levels.

The recommended daily intake of carbohydrates varies depending on factors such as age, sex, and level of physical activity. A balanced diet should include a combination of different types of carbohydrates.

Fats

Fat is one of the three macronutrients that the body needs in large amounts. It is a type of nutrient that provides energy, helps to absorb certain vitamins and minerals, and plays a role in maintaining healthy cell membranes. Fats are classified into different groups:

-Saturated fats, which are typically solid at room temperature, are found in animal products such as meat and dairy. They can raise cholesterol levels and increase the risk of heart disease.

-Unsaturated fats, which are typically liquid at room temperature, are found in plant-based foods such as nuts, seeds, and avocado. They are considered to be healthier fats and can help to lower cholesterol levels and reduce the risk of heart disease.

-Trans fats are unsaturated fats that have been chemically modified to be more stable. They are found in processed foods and also can be unhealthy.

The recommended daily intake of fat varies depending on factors such as age, sex, and level of physical activity. A balanced diet should include a combination of different types of fats, with a focus on unsaturated fats.

Omega Fats

Omega fats, also known as omega-3 and omega-6 fatty acids, are types of polyunsaturated fats that are considered to be essential for human health. They cannot be produced by the body and must be obtained through diet.

Omega-3 fatty acids are found in foods such as fatty fish (such as salmon, tuna, and sardines), flaxseed, chia seeds, and walnuts. They have been shown to have anti-inflammatory effects, lower the risk of heart disease, and improve brain health. The most well-known omega-3 fatty acids are EPA and DHA, which are found in fish oil, and ALA which is found in plant-based sources.

Omega-6 fatty acids are found in foods such as nuts, seeds, and vegetable oils. They also have anti-inflammatory effects and are necessary for the formation of certain hormones. However, in contrast to omega-3, excessive intake of omega-6 can increase inflammation in the body.

It is important to have a balance of omega-3 and omega-6 fatty acids in the diet. The typical Western diet tends to have a much higher ratio of omega-6 to omega-3, which can contribute to inflammation and chronic diseases.