The following are seven components of balance diet found during the intake of orange juice, bowl of porridge made with milk and sugar mid morning snack cappuccino and a chocolate digestive biscuit lunch tuna mayonnaise and cucumber sandwich on whole meal bread banana packet of salted crisp evening meal, rice grilled chicken broccoli carrots strawberry yoghurt: carbohydrates, fats, protein, vitamins, minerals, fiber and water.
The role of carbohydrates in the body is to supply energy. It is used by the body directly from the monosaccharide glucose. Glucose is found in the blood and can be made from glycogen. Therefore, energy is derived from glucose by breaking of the glucose molecules into smaller compounds hence oxidizing to form water which gives a large amount of energy.
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Another role of carbohydrates is to provide fuel for the muscular system. The muscles use the glycogen present in the muscles cells and glucose in the bloodstream (Mike & Karen, 2008). Glycogen found in the muscle is more efficiently used than glucose the breakdown of glycogen does not require energy. Additionally, it also acts as a protein sparing action. Lastly, carbohydrates act as a dietary fiber which helps in preventing diseases.
Fats act as a store of food in the body. They provide insulation to the body especially to those animals that live in regions that are cold. Fats release greater amount of energy than would be normally released by the other sources. The body store fats simply because it has all the carbohydrates it needs for energy supplies and the extra is being converted to fat and at the same time tends to prevent the burning of stored fat for fuel. Additionally, they play an important role to store certain vitamins like vitamin A, D, E and K which are insoluble in water and soluble in fats. Above all, it helps to protect vital organs such as kidneys, liver and the heart.
In the human body, protein has the large number of important functions. 45% of the human body consists of proteins. It helps in building and repair of the body tissues, balancing of water, nutrient transport and during muscle contraction. It keeps the skin, hair, and nail healthy and acts as a source of energy (Mike & Karen, 2008). The function of protein as an enzyme is to initiate reaction between themselves and another protein hence working as a protein so that to work on the molecule to change it in some way. Additionally, proteins help in cellular signaling and transportation of molecules. This process requires protein due to their abilities to bind other molecules thus providing a chemical signal which allows the cell to provide information about their state.
The role of vitamin is to provide anti-inflammatory properties that help to reduce and also to soothe a number of ailments. It helps to boost immune system by seeking out free radicals and toxins throughout the body hence defense against sickness and diseases. It balances the level of cholesterol, helps to cure all manners of digestive and stomach woes and help to reduce stress. Additionally, they help to keep the body younger by inhibiting the aging process and prevent heart diseases.
Minerals play a major role in our body by producing enzymes. Minerals e.g calcium is very important for healthy bones and teeth. It helps muscles to contract and relax, it also helps in nerve functioning, blood clotting, blood pressure regulation and the health of immune system. Chloride helps to balance fluid in the body and also acts as a stomach acid.
Food that is rich in fibre can help to prevent obesity and colon cancer and is reccommended that adult should take atleast a minimum of 20 to 35 grams of fibre each day. It helps to prevent constipation and regulates the level of blood sugar. It also prevent hunger ssince it does not digest completely within your stomach keeping you satisfied for some period of time. Additionally, soluble fibre helps to regulate the level of bad cholesterol in your blood stream that can lead to heart diseases.
Water is an essential element in the human body. It helps during digestion of food and also gettng rid of various toxic elements from the body in form of sweat, fecal matter and urine. Water that is present in our blood act as a carrier of oxygen and nutrients to all our body cells.It also helps in the regulation of the body temperature.moreover, it prevents dehydration and thus helps to maintain proper metabolism in our body. Carbohydrates as a major energy source in the body, provides fuel for physical activity and also powers the body’s involuntary functions which include digestive process, heartbeat and breathing.
Our body’s needs energy to function properly and lack of carbohydrates in the diet can cause fatigue, poor mental function and lack of stamina and endurance (Mike & Karen, 2008). Carbohydrates are digested and broken down by the body, and then they are converted into glucose which is used to store energy. Glucose is stored in a person liver and muscles as glycogen when it’s required by the body immediately. However, when the body needs some extra energy, it will turn to the glycogen reserves hence convert them into energy.
Muscle, bones and skin depend mostly on dietary protein for development, normal growth and maintenance. Protein from animal consists of all the amino acids that the body needs for the normal functioning. Sources of proteins that come from plants are incomplete meaning that some amino acids are missing.
Fats are necessary to the body’s normal function like other nutrients. It helps to support cell membrane health, absorption of vitamins and helps to maintain the immune system. Therefore, for the body to function normal, you need to choose healthy unsaturated fats such as nut oil and olive oil instead of choosing fats from fatty meats which are unsaturated.
The body needs vitamins and minerals for it to function normal. Minerals are inorganic elements that their main source is the earth while vitamins are organic compounds which are being produced by the living beings. They both support the body biochemical processes. Their main function is to regulate metabolism, synthesizing hormones and guide the cells from oxidative process. 60% of the body is water hence plays a vital role for the normal function of the body systems. It carries very essential nutrients to the body cells, helps to cleanse your body of toxin and waste, lubricates joints and helps to regulate body temperature.
Calcium plays a major role in the diet hence acts as a structural component of bones, soft tissues, and teeth and is essential in body metabolic process. It regulate the permeability and the electrical properties of biological membranes that controls nerve function, muscle, glandular secretions and blood vessel contraction and dilation. Deficiency of nutrients produces recognize calcium because bones stores of calcium are being used to maintain adequate blood calcium levels. Due to short term deficiency of calcium, it does not lead to significantly low blood calcium level. However, during long term, deficiency eventually depletes the bone stores hence rendering the weak bones that are prone to fracture. A low blood level calcium level lead to insufficient vitamin D, rather than dietary deficiency. Nerve and muscle impairment results when calcium levels falls too low. Therefore, these can lead to skeletal muscle spasm and heart beat abnormally and can also cease functioning.
Deficiency of nutrients produces recognize vitamin c because someone with vitamin c can easily get tired and experience reduced energy. It may also change the mood of an individual and more so lead to weight lose. Chronic pain in the limbs or joint or the ability to be bruise easily act as a symptom of vitamin deficiency. Apart from that, it can also cause deterioration of gums and dry hair and skin. Lastly, when an individual does not have enough vitamin c, this can have a negative impact on general healing of wounds and fighting of infections.
Deficiency of nutrients produce recognizes Omega 3 fatty acids because someone with this deficiency can easily get depressed. It acts as an essential element component of the neurotransmitter serotonin which is basically known for improving the moods of an individual. 60% of the brain is made from omega 3 fatty acids. Therefore, the deficiency can lead to learning disability since the myelin sheath which surrounds nerve and brain cells may be inadequate. Inflammation in the body is reduced by these omega 3 fatty acid hence prevent arthritis. More so, it can reduce the activity of those enzymes that destroy cartilage in osteoarthritis. Nevertheless, most of it is being found in the most metabolic active cells of living organisms hence speed activity of the cells. Therefore, when diets are deficient in omega 3 fatty acids, it is associated with a lowered metabolism, which can lead to increase in weight. Lastly, low intake of omega 3’s contribute in shorten of life span since people die of heart diseases that are caused by fatty acids and low unsaturated acids.
In conclusion, for the body to function normal, people must take balance diet food which consists of protein, fat, vitamin, carbohydrates, water, minerals and fiber. This type of food helps to maintain health and sensible body weight. A balance diet include a different variation of different kinds of healthy foods hence provides natural disease prevention, weight control and free from stress. Therefore, a balance diet is the foundation of good health and well being of an individual.
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