Heart Disease
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8. ESSENTIAL NUTRIENTS FOR ENERGY AND GOOD HEALTH
8.1 Food comprises six substances which nourish the body for growth and development. Of these, three called macronutrients, i.e. carbohydrates, proteins and fats/oils provide energy for the body in the form of calories. The remaining three called micronutrients i.e. vitamins, minerals and water are essential for the body to use the macronutrients properly and to maintain the metabolism and the immune system.
Energy from Macronutrients
8.2 For a healthy diet, advisable average daily energy source for majority of people should be as follows: –
Carbohydrates – About 55-65%, preferably from fibre-rich complex carbohydrates variety like wholegrains and their sprouts, fruits, vegetables and salads;
Proteins – about 10-15%, preferably more from plant-based fibre-rich foods like whole pulses, legumes, beans and their sprouts, seeds and nuts, green leafy vegetables and less from meat, fish, chicken, eggs and low-fat dairy products; and
Fats/Oils – about 15-20% of which one third from saturated fats like butter or ghee or from animal flesh; one third from polyunsaturated fats like sunflower and corn oils rich in Omega-6 essential fatty acids; and one third from monounsaturated fats like olive and mustard or canola oils rich in Omega-3 essential fatty acids. Absolutely no energy from harmful transfats (hydrogenated oils) and products made from them.
Benefits of Micronutrients for Good Health
8.3 All the body’s functions and systems will operate more efficiently when we have an optimum intake of micronutrients, i.e. vitamins, minerals and water.
8.4 Vitamins – Vitamins, potent natural organic compounds found in plants and animals, are essential nutrients for human beings in regulating certain chemical reactions in the body. Though vitamins do not supply energy (calories), they are essential to life. They contribute to good health by regulating the metabolism and assisting the biochemical processes that produce energy from digested food.
8.5 There are broadly thirteen essential vitamins namely A, eight B-complex, C, D, E, K. B-complex vitamins are Thiamine (B1), Riboflavin (B2), Niacin (B3), Biotin, Panthonic Acid (B5), Pyridoxine (B6), Cobalamin (B12) and Folate (B9).
8.6 Each vitamin has a special role to play within the body, helping to regulate the processes such as cell growth and repair, immune mechanism, reproduction and digestion. Vitamins A, C and E act as antioxidants to fight harmful free radicals in the body. The absence or improper absorption of vitamins results in specific deficiency diseases. A varied diet usually gives you all the vitamins you need. Luckily you will find most of vitamins (and minerals) in wholegrains/legumes and their sprouts, fruits, vegetables and salads, seafood, lean meat, nuts and seeds.
8.7 Most vitamins are not formed in the body but must be supplied by plant or animal food. The few exceptions include vitamin A which can be formed in the body from its
