Obesity

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 ESSENTIAL NUTRIENTS FOR GOOD HEALTH

130.   Food contains substances which nourish the body for growth and development. These substances are classified into six groups. These groups are (i) proteins, (ii) carbohydrates, (iii) fats/oils, (iv) vitamins, (v) minerals and (vi) water. Of these six, first three groups (called macronutrients) i.e. proteins, carbs and fats/oils provide energy for the body in the form of calories. The remaining three i.e. vitamins, minerals and water, are essential for the body to use the macronutrients properly and to maintain the metabolism and the immune systems.

 Proteins

131.   Like carbohydrates and fats/oils, proteins are made of carbon, hydrogen and oxygen, but they also contain nitrogen and sulphur. All proteins are made up of amino acids. There are about 20 amino acids; 11 of them can be made in the body. 9 others, called “essential amino acids” that cannot be produced in the body, must be supplied by food. The proteins in food are sometimes classified as “complete” or “incomplete” proteins. A complete protein is one that contains all nine essential amino acids. Generally foods that come from animal products contain complete proteins. Most proteins that come from plant sources are incomplete.

132    Protein makes up about 15% of the mass of the average person. The basic structural unit of protein is the amino-acid. If you do not have enough protein, you can’t build muscle mass. The body needs to break protein down to amino acids to build muscles. Protein is required for the growth, maintenance and repair of all body tissues and for the formation of enzymes and hormones that regulate body processes. Much of the fabric of our body – muscles, tissues, cartilage, ligaments, skin, nails and hair – is constructed from the large protein molecules. In addition to these large-scale structures that hold us together, smaller protein molecules play a vital role in keeping our body working properly. Enzymes, haemoglobin, hormones, antibodies (to resist disease and fight infections) are all examples of the less obvious smaller proteins. The protein in the food we eat is the main source of the chemical building blocks we need to build our own protein molecules. Proteins should make up about 10% of the daily calorie intake for adequate nutrition. On average, most individuals get about 15% of their daily calories from protein, more than enough to meet basic physiological needs of maintenance of tissue and repair functions. Protein tends to make people feel fuller and less hungry, it improves cholesterol and triglyceride levels and burns more calories in digestion.