Understanding the basics of Nutrition

Good nutrition is the foundation of good health everyone needs the four basic nutrients.

• Water
• Carbohydrates
• Proteins
• Fats

These are the basic building blocks of a good diet. By choosing the healthiest forms of each of these nutrients and eating them in the proper balance, you enable your body to function at its optimal level.

Water is the essence of life without it we cannot live. The human body is approximately two-thirds water; it is an essential nutrient that is involved in every function of the body.
It is necessary for all digestive, absorptive, circulatory and excretory functions, as well as for the utilization of the water-soluble vitamins. It helps transport nutrients and waste products in and out of the cells.. It is also needed for the maintenance of proper body temperature. By drinking an adequate amount of water per day you can ensure that your body has all it needs to maintain good health. Recommend amounts are 2 litres of pure water daily.

Carbohydrates supply the body with the energy it needs to function, they are found almost, exclusively in plant foods. Milk and milk products are the only foods derived from animals that contain carbohydrates. Carbohydrates are divided into two groups simple and complex. Fruits are one of the richest natural sources of simple carbohydrates. Complex carbohydrates include fibre and starches. Foods rich in complex carbohydrates include vegetables, whole grains, peas and beans.

Protein is essential for growth and development. It provides the body with energy, and is needed for the manufacture of hormones, antibodies, enzymes and tissues. It also helps maintain the proper acid-alkali balance in the body. Correct food intake will keep the fine balance of acid-alkali in the body. Many holistic doctors and nutritionists consider a proper acid - alkaline diet to be important to optimal health and preventing diseases such as cancer. Complete proteins are to be found in meat, fish, poultry cheese, eggs and milk. Incomplete proteins are found in a variety of foods, including grains, legumes, and leafy green vegetables, a combination of this second category can supply the correct protein intake.

Fat although there has been a lot of attention paid for the need to reduce fat intake the body does require some fat. Excessive intake of fat is a major cause in life threatening diseases therefore the correct type of fat is essential. Fats are composed of building blocks called fatty acids; there are three major categories of fatty acids.

• Saturated
• Polyunsaturated
• Monounsaturated

Saturated fatty acids are found primarily in animal products, including dairy items. Polyunsaturated fatty acids are found in greatest abundance in corn, soybean, safflower, and sunflower oils. Monounsaturated fatty acids are found mostly in vegetable and nut oils such as olive, peanut and canola.

There is however a further element which has a major significance in the western diet trans-fatty acids this can play a significant role in blood cholesterol levels.
Also called Trans fats, these substances occur when polyunsaturated oils are altered through hydrogenation, a process used to harden liquid vegetable oils into solid foods like margarine and shortening. Most processed foods contain some element of Trans fats, that is a major contributor to health issues.

It is therefore more desirable to consume polyunsaturated and monounsaturated fats in moderation and reduce the intake of saturated fatty acids and if possible eradicate totally Trans fats in order to lead a healthier lifestyle.

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In the next issue we are going to look at the importance of vitamins and the nutritional value of Avocados which is a locally grown fruit