Introduction to Nutrients - Macronutrients, Fiber & Water

What are nutrients, their types and important functions of Macronutrients in keeping us healthy?

It's common for the majority of us to have at least 3 different foods in a meal, namely -

Cereals,
Lentils, eggs, fish, etc
Vegetables and / or fruits

Do you know, that these different foods have varying functions in our body. Do you think, we need each food in different or same amounts? Keep reading to know the answer to these questions.

Nutrients
Macronutrients
Summary - Video
Fiber & Water
Conclusion

NUTRIENTS

Nutrients are the different components of food that our body needs for proper functioning. These are of two types, namely -

Macronutrients
Micronutrients

The nutrients that our body needs in larger quantities are Carbohydrates, Proteins & Fats, which are called Macronutrients. The nutrients that our body needs in smaller quantities are Vitamins & Minerals, which are also called Micronutrients. In this article, we will focus on Macronutrients, Fibre and Water. We will look at Micronutrients in another article. A lot of you might remember these terms from school.

A food can have one or more of these nutrients present in it. But in any given food, one particular nutrient is present in larger quantities than in other foods. For example,

Rice and other grains are high in carbohydrates and lower in other macronutrients.
Lentils, pulses and animal foods are mostly protein.
Vegetables and fruits have large quantities of fibre and water content.

MACRONUTRIENTS

Macronutrients are the nutrients that our body needs in larger quantities when compared to micronutrients. These are the most important nutrients that maintain proper bodily activities. They are categorized as :

Carbohydrates : Also called carbs, these nutrients are the main source of energy. Most bodily functions like doing chores, playing, thinking and digesting food need quick supply of energy. Carbs are the quickest source of energy, because, the carbohydrates we eat converts to energy in a shorter amount of time when compared to proteins or fats. Carbs are found in sugars (simple carbs) like sucrose, fructose, glucose, etc, and starches (complex carbs) like whole grains, potatoes, maize, fruits, sugarcane and most other foods.
Fats : Fats just like carbs, provide us with energy, but in a larger quantity than carbs. They are not readily converted to energy after eating. Instead they are stored in our body as fat, and the body only converts it into energy when it is low on energy, i.e, when we haven't eaten for a long time (example : fasting). Fats are not really bad, as they help protect cells, cushion organs, send hormonal signals in the body and fulfill body's energy needs when it is low on energy. Fats can be obtained from plant sources (unsaturated fats) like cold-pressed vegetable oils, nuts, seeds, groundnuts, etc, and animal sources (saturated fats) like ghee, butter, fish, eggs and meat.
Proteins : Proteins are known as the building blocks of body. Everything from cells to muscles to skin and hair are made up of protein. They help in our growth and healing. Proteins can be found in plant sources (lean proteins) like pulses, beans, peas, nuts, seeds, tofu, etc, and animal sources (fatty proteins) like milk, curd, fish, eggs and meat.

NOTE : Not getting enough protein can lead to stunted growth, swollen face, weak hair, skin diseases, etc. A diet deficient in both carbohydrate and protein can cause a person's growth to completely stop. They may become very lean, thin and so weak, that it can become hard to move.

FIBER & WATER

Apart from these carbs, proteins and fats, our body also needs lot of fiber and water.

Fiber, also known as roughage, is the indigestible component of food. It makes the food stay in the stomach longer, which keeps us feeling full. They also add bulk to the stool and help with easy bowel movement. Although they don't provide the body with any nutrients, they do help with their absorption. They are found mainly in unrefined foods like whole wheat, brown rice, fruits, vegetables, etc. Refined and processed foods like white rice, maida, fruit juices, candies and such, lack fiber.

Water needs an honourable mention here. It hydrates the body, moisturizes the skin, loosens the stool, removes waste from body in the form of urine and sweat, eliminates fatigue, and helps the body absorb nutrients from food. We get water from foods that we eat and drink, like water, milk, tea, fruits, salads, soups and curries.

CONCLUSION

The food we eat in a day is our diet. Our body needs all these nutrients in the right quantities to grow and maintain good health. A balanced diet is what fulfills this, while also eliminating any chance of a deficiency. A balanced diet is basically a diet in which there is not too much or too little of any one food, and which contains the right amounts of fibre and water. What I do for a balanced meal is, divide the plate into 4 equal sections and allot each section for grains, proteins, veggies and fruits respectively. We will look details of building a balanced meal in another post. For now, in every meal you have, make sure that you include foods from each of these nutrient groups.

Our traditional Indian diet is an example of a balanced diet. Most of us have roti/rice with dal/sambar (vegetable & pulses soup), some curd, sabji/poriyal (boiled & tempered vegetables) and pickled vegetable. Although the food choices vary from region to region, most meals still have a good combination of carbohydrate, protein, fats, fibre and water. So friends, please stick to your traditional diets. They'll provide you with all the health you need, as long as you don't overeat.

Hope this article was helpful to you. Leave your feedback and queries in the comments. Till next time, stay curious. Bye.