Ensuring we consume enough essential nutrients is critical for overall good health. While certain vitamins and minerals, such as B vitamins, are required in small quantities for normal functioning of our bodies, other sources like proteins, carbohydrates, fats and water may provide more energy in larger doses.
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Fiber
Fiber is the portion of plant foods that our bodies cannot digest or absorb, passing relatively intact through our stomach, small intestine, and colon before providing bulk for softening stool bowel movements.
Dietary fiber comes in two varieties: soluble and insoluble. Soluble fiber dissolves in water to form a gel-like substance that slows digestion while helping lower cholesterol and blood sugar. Oats, beans, apples, pears and bananas contain this form of fiber.
Insoluble fiber interacts with bacteria in the colon to produce short-chain fatty acids, which have been shown to reduce inflammation in the gut and improve digestive conditions such as IBS. Furthermore, high fiber diets have been linked with lower body weight.
Carbohydrates
Carbs are sugar molecules that provide energy to our bodies, breaking down into glucose which can either be used immediately or stored up by liver and muscle for later use. The most nutritious sources of carbohydrates are whole grains, vegetables, fruits and dairy while refined sugars or high glycemic index foods such as white bread, candy, cakes or soda should be limited as possible.
Complex carbohydrates are polysaccharides found in starchy foods like beans and legumes, corn, potatoes and vegetables; whole grains like oats, brown rice and oatmeal also contain complex carbohydrates; sugars are monosaccharides found in honey, milk, sugar cane and table sugar.
Vitamins
Vitamins are organic molecules (or groups of closely related vitamers) essential to the metabolism of living organisms in small amounts for proper functioning, though not synthesizable by the body itself. Vitamin intake must come through diet; two categories exist – fat-soluble and water-soluble vitamins are typically absorbed more readily when present with fat in diet, while excesses are stored as liver or fatty tissue stores; eight water-soluble vitamins can be readily absorbed when in contact with water; both types play vital roles in proper metabolism, brain function, cellular communication as well as energy yielding metabolism, DNA synthesis and oxygen transport. Vitamins play crucial roles in energy yielding metabolism, DNA synthesis and oxygen transport among many other roles they serve essential roles.
Minerals
Minerals are naturally-occurring inorganic substances with highly ordered atomic structures and characteristic chemical composition, often found in rocks. Most rocks contain various combinations of mineral deposits.
Minerals can be classified according to various physical properties, including hardness, lustre, streak and cleavage. Furthermore, their crystal shapes help identify them.
Most people can obtain enough minerals from food alone; however, some individuals may require supplementation to ensure they receive enough.
Persons needing to take minerals should consult with a physician before beginning and aim to incorporate fresh foods, beans, whole grains, lean proteins and dairy products into their diet.
