The Three Musketeers of Nutrition

The Three Musketeers of Nutrition

There are three macronutrients that are considered essential as parts of everyday diets. This article lays out all the basics of the three musketeers of nutrient and clear out all mythically formed clouds of confusion surrounding them. Form your diet chart confidently, now.

Protein

Protein tops the list of all vital nutrients that make developmental contributions to our anatomy.  Our body’s need for the nutrient is explicitly suggested by the appetite for protein-rich foods, coming from both plants and animals. Whether you have set yourself a target to shed five pounds, or gain five, proteins in all diets are constant. Protein contains nine different kinds of essential amino acids that are integral to everyday diet. Medically speaking, protein components are the most necessary of all energy-supplying and tissue-building components a body needs for healthy sustenance and growth.  

What is Protein as a Nutrient?

Protein in a laboratory Petri dish is a nitrogenous organic compound formed in large groups. The compound makes one of the key constituents of all living cells, animal and plant. It comprises of amino acids and polymers, both of which are medically proven to cause growth and restoration of tissues. So, technically, they are one among the few building block components of tissues in the body, in a way their fuel source.

Each gram of protein contains 4 Kcal, the constituent being identical with carbohydrate.

How Does Protein Work

The peptide bonded amino acids are broken down by stomach fluids during digestion, into polypeptide chains. The chief component causing the breakdown is hydrochloric acid, coupled with the protease actions. The proteins are dissembled by the dietary enzymes at a rapid pace that ends with quicker development. The acids through the action synthesizes before getting biosynthesized on absorption. Protein is a necessary nutrient for all our organs, skin, muscles, hairs, bones, nails and much more. Even certain hormones require protein for normal functioning. The 9 amino acids present in protein are the essential kinds without which the body will suffer deficiency syndromes.

Functions of Protein

Proteins serve the body in ways more than one or two. The component has multifarious effects on the overall health. To take a closer look, here are the functions it performs to keep your body energetic and healthy.

• It generates anti-bodies that overlap foreign bodies keeping the body immunized.
• It creates enzymes that perform the critical work on reading genetic information that are seeded in the DNA.
• Messenger proteins coordinate biological processes by transmitting signals from the donor to recipient cell, tissue or organ in the body.
• It adds structure to the cells, and on a broader viewpoint, gives the body the mobility it needs
• The proteins act as binders, holding smaller molecules into a cellular structure.
• Lastly, a sufficient percent of protein intake is necessary to keep up the gastro-intestinal health.

Aside the mentioned functions, proteins have other health benefits medically recognized as important to keep the body in good shape and perfect condition. It takes a minimum level of intake to ensure that the consumed protein performs all the said functions effectively.

Source of Protein

There are essentially two kinds of protein sources, one that is complete and another incomplete. Animal sources that are given greater importance in terms of protein concentration are:

• Meat (lean, game, ground and organ)
• Dairy products (milk, butter, cheese, whey, etc.)
• Eggs (chicken and duck)
• Fish

Vegan sources are many, the richest ones being:

• Legumes
• Pulses
• Seeds
• Grains
• Soy
• Nuts

All the above-mentioned sources are rich in protein and hence termed, complete-protein. Other incomplete, or in other words, complimentary sources are:

• Rice
• Beans (black, black-eyed, lentils, falafel, kidney, chickpeas, lima, split and white)
• Spinach
• Tofu
• Tempeh
• Peanut butter

Aside, some processed foods like texturized vegetable protein and protein supplements contain the nutrient in concentrated form.

How Much Protein Intake Is Necessary

A normal person with limited physical activity however needs to have at least 0.8 gm of protein for every Kilogram of their body’s weight.

Aside, your protein intake should be decided on whether you wish to lose weight or gain, if so, how much or simply maintain your structure. For high fat choices, try regular lean-cut or ground beef and chicken with skin. Poultry otherwise is a complete source of low-fat meat. To add full-protein foods in your diet, choose from seafoods like sardines, salmons, trout, anchovies, mackerels and oysters. Some processed meats have sodium in them, intake of which in high level can be detrimental to your health. Sausage, salami, ham, frankfurters, deli meats and luncheon are some of them. Sometimes, fresh pork, turkey and chicken are enhanced with salty solutions. Check the packet label before picking them from the shelf.  

Carbohydrates

Of the three cardinal nutrients indispensible for human anatomy, carbohydrate seconds protein in terms of necessity. It is the primary source of energy of a body which makes daily and adequate intake of carb compulsory for existence.

What is Carbohydrate?

Chemically speaking, carbohydrate is macromolecule that is composed of three elements, viz., hydrogen, carbon and oxygen in a ratio of 2:1 for H and O atoms. Technically speaking, carbohydrates are hydrates of carbon, and structurally, they are ketones and polyhydroxy aldehydes. In biochemistry, the nutrient is equated with saccharide, which when broken down in the lab environment gives out disaccharides, monosaccharides, polysaccharides and oligosaccharides.

Carbohydrates are of two kinds, simple and complex, categorized by their structures. Simple carbohydrates most contain one or two sugar molecules, while the complex kind has more than two groups joined together.

How Does Carbohydrate Work?

Starch as that found in rice, wheat and potatoes contain glucose molecules in a long chain. The body enzymes function to break them down from chain for absorption in the blood. Our body upon ingestion of carbohydrate breaks it down into glucose through digestion. This sugar is then absorbed in the cells to be used as body fuel to conduct regular and athletic activities. Excess fat that does not require burning are stored in liver and the muscles that enwrap it.

Functions of Carbohydrate

Carbohydrates have five major functions as laid down here:

• Supplies energy as glucose to different parts of the body, primarily brain.
• Contains dietary fiber that facilitates bowel movement
• Prevents breakdown of amino acids contained in nutrients for release of energy
• Helps avoid ketosis that comes out of fatty acids.
• Recognizes protein

Sources of Carbohydrate

Carbohydrates of both simple and complex kinds are available in different sources.

Simple carbohydrate can be found in:

• White breads
• Banana
• Potatoes
• Watermelon
• Muskmelon
• Apple
• Orange
• Grapes
• Berries
• Sugar
• Candies
• Energy bars
• Various tropical fruits

Complex carb occurs in:

• Rice
• Bread
• Chapati
• Oat
• Whole grain products
• Sweet potatoes
• Rice flakes
• Beans

How Much Carbohydrate is Necessary

Going by a doctor’s recommendation, an athlete or a person with heavy physical activity requires more-than-average carb intake for optimal performance. However, the requirement varies depending on a number of factors such as individual needs, their age, gender, everyday routine, etc. In an average meal heavy as 1800 calories, an adult should have 210 to 290 gm of carb every day. This is between 45 to 65% of the entire day’s intake.

Fat

Fat is the third most important of the macronutrients essential on an everyday basis. Despite all the shudder-inducing intelligences on fat, it is a necessary element in our regular diet. It is saturated fat that bumps up our cholesterol level. On the contrary unsaturated fat do us good by working as nutrient absorbents. Aside, it also works as a potent source of energy and vitamins (A and D).

What is Fat?

Fat contains a bigger group of nutrients than the above two. The molecules contain long chain of organic acids that are commonly referred to as fatty acids. Chemically, fats are esters of fatty acids that are linked with alcohol glycerol. Fats are divided into three groups, saturated, unsaturated and transfat.

How Fat Works

Fat, on ingestion, passes through stomach and the smaller and intestinal passages. Within the intestinal canal, the fat globules come in contact with bile salt and the reaction process is called emulsification. The droplets here break down into smaller particles called micelles. As it passes into the pancreas, the lipases enzymes break it down further into fatty acids and glycerol which get soaked up in the cell linings. The cells then once again assembled them into bigger packages and then released in the bloodstream.   

Functions of Fat

Fats serve multiple purposes in the body, such as:

• Supplies the body with energy
• Absorbs vitamins in the body
• Prevents thermal fluctuation
• Protects body from foreign attacks
• Keep cells healthy
• Initiates healthy secretion of hormone
• Supplies for the structural development of brain
• Keep skin young and hair healthy

Sources of Fat

Unsaturated fats naturally occur in the following:

• Nuts
• Fatty fish
• Olive oil
• Peanut butter
• Egg yolks

Saturated fat is found in generous quantity in:

• Loaves of meat
• Meat sausages, pies
• Butter, ghee, cheese
• Sour cream
• Ice cream
• Chocolates and snacks
• Cakes, cookies, biscuits and pastries

How Much Fat to Take in a Day

Trans and saturated fat are best avoided, though it is medically recommended to include the latter in parts. Omega 3 fatty acids are a must in your diet, while mono and polyunsaturated fat should contain the most of your diet. About 20 to 30% of your diet should ideally contain fat.