USN Advice:
Supplements - The Four Basic Nutrients
A good diet consists of four basic
nutrients: water, carbohydrates, proteins and fats. By consuming
the correct level of intake for each, we allow our bodies to
function in the best and most effective way.
1. Water
Did you know the human body is two-thirds water? The very fact
that this forms the basis of our bodies underlines its importance.
Water is an essential nutrient that is involved in every
function of the body:
- It helps transport nutrients and waste products in and out
of the body
- It is necessary for all digestive, absorption, circulatory,
and excretory functions
You should aim to drink at least 2 litres of water per day.
2. Carbohydrates
Carbohydrates, or carbs, supply the body with its main source
of energy. We can divide them into two main groups: simple and
complex carbs. Simplex carbs, sometimes called sugars, include
fructose, sucrose, and lactose as well as several others. Complex
carbs on the other hand have a different molecular structure
and are generally recommended to be more regularly consumed in
preference to simple carbs. These include vegetables, whole grains
and cereals.
3. Protein
Protein is fundamental for growth and development. It provides
the body with energy, and is needed for the manufacture of hormones,
antibodies, enzymes, and tissues. When protein is consumed, the
body breaks it down into amino acids, the building blocks of
all proteins. These amino acids are designated essential and
nonessential. In the case of the latter, this does not mean that
they are unnecessary, but rather that they do not have to come
from the diet because they can be synthesized by the body from
other amino acids. Other amino acids are considered essential,
meaning that the body cannot synthesize them, and therefore must
obtain them from the diet.
4. Fats
Although a reduced-fat diet is highly advocated, the body still
does need some fat. Fat is, in short, the most concentrated form
of energy for our bodies. Fats are composed of building blocks
called fatty acids. There are three major categories: saturated,
polysaturated and monosaturated
Saturated fatty acids are found primarily in animal products,
including dairy items, such as whole milk, cream, and cheese,
and fatty meats like beef, veal, lamb, pork, and ham. The liver
uses saturated fats to manufacture cholesterol therefore excessive
dietary intake of saturated fats can significantly raise the
blood cholesterol level
Polyunsaturated fatty acids are found in greatest abundance
in corn, soybean, safflower, and sunflower oils. Certain fish
oils are also high in polyunsaturated fats. Unlike the saturated
fats, polyunsaturated fats may actually lower your total blood
cholesterol level
Monounsaturated fatty acids are found mostly in vegetable and
nut oils such as olive, peanut, and canola
Male adults should aim to consume between 90-100 grams of fat per
day and females around 60 grams. |
