As of today many Filipinos are in malnutrition because of extreme poverty at the time. But now even harder, still should be enough to get good nutrition from the foods we eat everyday. Foods that contains proteins, carbohydrates, fats, water, vitamins, and minerals. Good nutrition is the way our body takes in and uses these ingredients to maintain proper functioning. If we aren't eat foods that are rich in all of these nutrients in which our body needs, we suffer from poor nutrition and sooner or later, our health will deteriorate.
Protein- are composed of amino acids and are indispensable in the diet. They build, maintain, and repair the body. Best sources are eggs, milk , fish, meat, poultry, soybeans and nuts. High quality proteins such as eggs, meat or fish supply all 8 amino acids needed in the diet. And low quality proteins are such as nuts and grain do not.
Fats- provide energy by furnishing calories to the body, and by carrying vitamin A, D, E, and K. They are the most concentrated source of energy in the diet. Best sources are butter, margarine, salad oils, nuts, cream, egg yokes, and the most are cheeses, lard and meat.
Carbohydrates-provide energy for body function and activity by supplying immediate calories. The carbohydrates group include sugars, starches, fiber, and starchy vegetables. Best sources are grains, legumes, nuts potatoes, and fruits.
Water- dissolves and transports other nutrients throughout the body aiding the process of digestion, absorption, circulation and excretion. It also help regulate body temperature. We get water from all foods.
Vitamins- A- promotes good eyesight and helps keep the skin and mucus membranes resistant to infection. Best sources are liver, carrots, sweet potatoes,kale, collard greens, turnips, and fortified milk.
Vitamin B1- (thiamine) prevents bere-beri. Essential to carbohydrate metabolism and health of nervous system.
Vitamin B2 -(riboflavin) protect skin, mouth, eye, eyelids, and mucus membranes. Essentials to protein and energy metabolism. Best sources are liver, milk, meat, poultry, broccoli and mushrooms.
Vitamin B6-(pyridoxine) important in the regulation of the central nervous system and in protien metabolism. Best sources are whole grains, meats, nuts, brewer's yeast.
Vitamin B12-(cobalamin) necessary for the formation of red blood cells. Best sources are liver, meat, fish, eggs, and soybeans.
Niacin- maintains the health of skin, tongue, and digestive system. Best sources are poultry, peanuts, fish, organ meats, enriched flour and bread.
Other B Vitamins are- biotin, choline, folic acid (folacin), inositol, PABA (para-aminobenzoic acid) and pantothenic acid.
Vitamin C- (ascorbic acid) maintains collagen, a protein necessary for the formation of skin, ligaments, and bones. It helps heal wounds and mend fractures, and aids in resisting some types of virus and bacterial infections. Best sources are citrus fruits, and juices, turnips, broccoli, and Brussels sprouts, also potatoes and sweet potatoes, tomatoes and cabbage.
Vitamin D- important for bone development. Best sources are sunlight, fortified milk and milk products, fish-liver oils, egg yolks, and organ meats.
Vitamin E-(tocopherol) helps protect red blood cells. Best sources vegetable oils, wheat germ, whole grains, eggs, peanuts, organ meats, margarine and green leafy vegetables.
Vitamin K- necessary for formation of prothrombin, which helps blood to clot. Also made by intestinal bacteria. Best dietary sources green leafy vegetables and tomatoes.
Minerals- Calcium is the most abundant mineral in the body, works with phosphorous in building and maintaining bones and teeth. Best sources milk, and milk products, cheese and black-strap molasses.
Phosphorous- the 2nd most abundant mineral, performs more functions than any other mineral, and plays a part in nearly every chemical reaction in the body. Best sources whole grains, cheese, and milk.
Iron- necessary for the formation of myoglobin, which transports oxygen to muscles tissue, and hemoglobin, which transports oxygen in the blood. Best sources organ meats, beans, green leafy vegetables and shellfish.
Other minerals are-chromium, cobalt, copper, fluorine, iodine, magnesium, manganese, molybdenum, potassium, selenium, sodium, sulfur and zinc.
These are all our body needs, to have good nutrition.
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