This is a hot topic, isn't it???
So, whats the big deal about Nutrition?
Nutrition is where we get our energy from. Its about why we eat, what we eat & how the food we get, affects our body and health. More so, because Nutrition is the next biggest revolution.
Do you know as per World Health Organisation (WHO) research conducted in 2003, only 27% of deaths in India are on account of Infectious diseases and over 73% were attributed to modern day lifestyles diseases like Cardio Vascular Diseases, Cancer, Diabetes, Bone related Problems & Respiratory problems which are all due to improper nutrition. (Deaths due to dieseases only were considered)
http://www.who.int/
http://www.fao.org/
The question is;
How do I bridge the gap? How do I compare my present food intake with the optimum requirement?
Read along as I would give you some details.
Food can be divided into two distinct groups of nutrients:
1. Macro - Water, Carbohydrates, Protein, Fiber and Fat
2. Micro - Vitamins and Minerals, Phytonutrients
Macro Nutrients:
Water:
Did I say Water? Yes I did.
About 60% of body made up of Water. So, the importance of water cannot be undermined. Because, you can live without food for days or sometimes weeks at a time, getting subsistence levels of nutrients by digesting your own muscle and fat. But, without water, you'll die in a matter of days, more quickly if you're in a place which de-hydrates you fast.
What does water do?
1. Regulates body temperature
2. Provides Cushion / Acts as a Shock Absorber
3. Maintains Blood volume
4. Lubricates & Cushions joints
5. Carries Nutrients and Wastes
6. Helps in formation of Cells & Nutrients
7. Participates in Chemical reactions like Digestion, elemination & respiration
How much water do I need to consume?
A dietician would tell, "Equivalent to the energy spent by the body" or "Pregnancy and lactation, exercise, hot environmental temperatures, dry climates and high fiber diets all increase needs for more water". But how much is it exactly? About 2 to 3 liters of water per day.
Special Needs during - Pregnancy & Lactation:
Inadequate water consumption can lead to fatigue, muscle weakness, and decreased mental alertness in pregnant women. To the fetus it can mean inadequate nutrient transport, poor waste product removal, an excessively warm maternal environment and insufficient fluid in its amniotic sac. All these effects of dehydration jeopardize fetal growth and development, and in some women can bring about preterm labor and delivery. So, pregnant and lactating women would need an additional 300ml water per day than they'd consume otherwise.
So, whats the best source of Water?
Its Water offcourse. However, it can be a total of Water you drink, milk and fruit / vegetable juices. Leave out coffee, alcohol and other diuretics, they don't count.
As Madhurie Singh said...
Good job Gautam!
May I add here a small experiment I tried after watching Discovery TV. It said whether you drink enough water or not, body has a mechanism to adapt in a weeks' time.
I guess our body does adapt as I could see that my thirst did reduce but the effect on the skin was horrible. It started to look wrinkled!!!
So yes you are right, water is the most important nutrient for healthy living.
Next -> Protein, wait till I post...karo karo thoda intezaar
So, whats the big deal about Nutrition?
Nutrition is where we get our energy from. Its about why we eat, what we eat & how the food we get, affects our body and health. More so, because Nutrition is the next biggest revolution.
Do you know as per World Health Organisation (WHO) research conducted in 2003, only 27% of deaths in India are on account of Infectious diseases and over 73% were attributed to modern day lifestyles diseases like Cardio Vascular Diseases, Cancer, Diabetes, Bone related Problems & Respiratory problems which are all due to improper nutrition. (Deaths due to dieseases only were considered)
http://www.who.int/
http://www.fao.org/
The question is;
How do I bridge the gap? How do I compare my present food intake with the optimum requirement?
Read along as I would give you some details.
Food can be divided into two distinct groups of nutrients:
1. Macro - Water, Carbohydrates, Protein, Fiber and Fat
2. Micro - Vitamins and Minerals, Phytonutrients
Macro Nutrients:
Water:
Did I say Water? Yes I did.
About 60% of body made up of Water. So, the importance of water cannot be undermined. Because, you can live without food for days or sometimes weeks at a time, getting subsistence levels of nutrients by digesting your own muscle and fat. But, without water, you'll die in a matter of days, more quickly if you're in a place which de-hydrates you fast.
What does water do?
1. Regulates body temperature
2. Provides Cushion / Acts as a Shock Absorber
3. Maintains Blood volume
4. Lubricates & Cushions joints
5. Carries Nutrients and Wastes
6. Helps in formation of Cells & Nutrients
7. Participates in Chemical reactions like Digestion, elemination & respiration
How much water do I need to consume?
A dietician would tell, "Equivalent to the energy spent by the body" or "Pregnancy and lactation, exercise, hot environmental temperatures, dry climates and high fiber diets all increase needs for more water". But how much is it exactly? About 2 to 3 liters of water per day.
Special Needs during - Pregnancy & Lactation:
Inadequate water consumption can lead to fatigue, muscle weakness, and decreased mental alertness in pregnant women. To the fetus it can mean inadequate nutrient transport, poor waste product removal, an excessively warm maternal environment and insufficient fluid in its amniotic sac. All these effects of dehydration jeopardize fetal growth and development, and in some women can bring about preterm labor and delivery. So, pregnant and lactating women would need an additional 300ml water per day than they'd consume otherwise.
So, whats the best source of Water?
Its Water offcourse. However, it can be a total of Water you drink, milk and fruit / vegetable juices. Leave out coffee, alcohol and other diuretics, they don't count.
As Madhurie Singh said...
May I add here a small experiment I tried after watching Discovery TV. It said whether you drink enough water or not, body has a mechanism to adapt in a weeks' time.
I guess our body does adapt as I could see that my thirst did reduce but the effect on the skin was horrible. It started to look wrinkled!!!
So yes you are right, water is the most important nutrient for healthy living.
Next -> Protein, wait till I post...karo karo thoda intezaar
1 comment:
Good job Gautam!
May I add here a small experiment I tried after watching Discovery TV. It said whether you drink enough water or not, body has a mechanism to adapt in a weeks' time.
I guess our body does adapt as I could see that my thirst did reduce but the effect on the skin was horrible. It started to look wrinkled!!!
So yes you are right, water is the most important nutrient for healthy living.
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