The human body requires a whole host of nutrients to function properly, and many of these cannot be made in the body and must be obtained through the diet. Without insufficient or excess intake of nutrients, the body is more susceptible to chronic diseases such as diabetes, heart disease and cancer. Healthy food is needed to prevent these problems and promote well being.
Fat
Fat plays numerous roles in the body, and provides insulation and cushioning as well as helps in absorption of some vitamins. The essential fatty acids omega-3 and omega-6 cannot be made in the body and must be consumed in the diet. Healthy sources of unsaturated fat, such as canola oil, fish and nuts, are necessary to ensure adequate intake. Excess of saturated fat, found in foods that are generally not very healthy, is associated with increased risk of heart disease.
Protein
Protein is needed in the body for the building and repair of tissues. Amino acids are the building blocks of protein, and some must be obtained in the diet. Healthy sources of protein include lean meat such as poultry and fish and plant sources such as soy, beans and nuts. Protein sources should also be low in fat, which is why red meat is not the healthiest choice. Low-fat dairy products also provide protein without too much saturated fat.
Carbohydrates
Carbohydrates are a source of energy for the body, and are primarily found in grain products, fruit and dairy products. Complex carbohydrates such as fiber are needed for healthy digestion and to keep cholesterol and blood sugar regulated. With too little fiber in the diet, constipation and other digestive problems may result. Healthy sources of carbohydrate include whole grains such as whole-wheat bread and brown rice, any type of fruit and low-fat dairy products.
Vitamins and Minerals
Vitamins and minerals are needed for a variety of reactions in the body, as well as to maintain the health of many parts of the body, such as the eyes and skin. These nutrients are found in practically every food you eat, but some foods are better sources than others. Fruit and vegetables, for example, are rich in vitamins A and C, while whole grains provide B vitamins. Foods such as sweets and packaged snacks generally contain few vitamins and minerals.
References
- Oregon State University Linus Pauling Institute; Essential Fatty Acids
- American Heart Association; Know Your Fats
- Harvard School of Public Health; Protein: Moving Closer to Center Stage
- Harvard School of Public Health; Carbohydrates
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet
- Centers for Disease Control and Prevention; Vitamins and Minerals
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