Understanding Essential Nutrients and Healthy Eating

Nutrition Basics

Nutrition involves how our bodies obtain, process, and utilize essential nutrients from food. These nutrients, vital for cell function and survival, include:

Types of Nutrients

• Carbohydrates: The primary energy source. Glucose provides quick energy, while complex carbohydrates (starch, glycogen) require longer digestion. Cellulose, a plant fiber, aids digestion.
• Lipids (Fats): Store energy and form reserves in adipose tissue. Phospholipids are crucial components of cell membranes.
• Proteins: Essential for cell structure and regulatory functions.
• Water: The most abundant component, vital for cooling, transporting substances, waste elimination, and facilitating chemical reactions.
• Minerals: Play structural and regulatory roles in various chemical reactions. Examples include calcium, iron, and magnesium.
• Vitamins: Regulate bodily functions and must be obtained through food as the body cannot produce them. They are sensitive to light and heat.

Energy from Nutrients

Carbohydrates and lipids are the primary energy sources. Cellular respiration releases stored energy through a controlled combustion process, measured in calories or joules. Energy needs vary based on factors like age, gender, weight, and activity level.

Food and Health

Genetically Modified Foods

Genetic engineering techniques alter an organism's characteristics by adding, removing, or modifying genes. Genetically modified organisms (GMOs) include transgenic plants and animals.

Balanced Diet

A balanced diet supports good health and activity levels based on individual age and circumstances. It should provide necessary calories and eight key nutrients: proteins, calcium, iron, and vitamins (A, B1, B2, Niacin, C). Animal proteins should not exceed 40% of total protein intake. Vegetable fats and fish oils should be prioritized over cholesterol and animal fats.

Eating Habits and Health

Unhealthy eating habits during childhood and adolescence can lead to digestive and metabolic disorders, potentially contributing to obesity, arteriosclerosis, and hypertension.

Food Storage

Food storage methods preserve food before consumption. These include cooling, freezing, sterilization, pasteurization, and the use of additives.

Food Hygiene

Food contamination can originate from people (saliva, feces), animals (insects, rodents, pets), or the environment (contaminated water, air, dust).