Essential nutients …

Posted by admin on October 4th, 2008 filed in Food and health

Last weekend we had a get-together at one of our Danish friend. We happen to discuss a lot about food (Veg v/s Non-veg) whenever we have such treats at each others places. Since childhood I have been a pure vegetarian. Initially, because of my parents and the family food culture but later due to one of our science teachers. She influenced me and I was convinced that I shall remain a vegetarian. She said - Animals are living beings. None of the animals would like to get killed. Whenever we have meat, chicken or any other non-vegetarian food, imagine how the living being must have fought for life before it could fill our tummies! Those words remain in my mind and I choose to be a vegetarian. Everyone has a choice and I never bothered to argue with anyone in this regard. Now, when I face this cultural difference, and we are are asked about ‘Nutritious value’ of vegetarian food.. I got curious and wanted to analyze my balanced diet… moreover, do I really have one?

I am not a doctor nor a science student. However I want to be at least aware of the details of a ‘vegetarian balanced diet’.

There are 6 essential nutrients which are required by human body to survive and grow. Proteins, Vitamins, Carbohydrates, Fats, Minerals and water.

Carbohydrates which should constitute to 50-60% of our diet, are of two types - Simple sugars and Complex carbohydrates. Simple sugars consist of one or two molecules of sugar, where as, complex also known as starches or fibers consist of chain of sugar molecules. Simple sugars are found in juices, honey, jams, candy, and enriched processed foods such as white bread and pasta. These digest easily and should be consumed moderately. Complex sugars are found in Chapati, wheat bread, whole grains, oatmeal. They should contribute to 50-60% of your diet.

Contained in: Wheat bread or chapati, Oatmeal, Rice, Fruits, Potatoes, Cereal, Corn, Peas etc

Fats which should form 15-20% of you daily diet, are of two types - Saturated and Unsaturated. Saturated fats come from animal products and some oils and are solid at room temperature. Food with high saturated fats should be avoided. Unsaturated fats come from plant substances and are liquid at room temperature. Unsaturated fats consumed in adequate amounts are good for health.

Contained in: Milk products, Plant products such as Nuts, Seeds and Grains.

Proteins which should on an average consist of 15-20% in our diet, depending on the physical activities we do. They consist of a long chain of amino acids. There are in all 20 amino acids, out of which 8 are essential. Proteins are classified as complete and incomplete. Complete because they consist of all the 8 essential amino acids. These come from soya and animal products. Incomplete come from plants. These are missing one of the 8 essential amino acids. Proteins are good for many tissues in our body, especially muscle tissue. They should be consumed in adequate quantity when taking up heavy exercises.

Contained in: Soya products, Beans, salads, milk products, vegetables.

Vitamins are organic substances which are required for proper functioning of our body system. Vitamins are must for digestion, muscle movement, energy production, tissue repair.There are two types of vitamins: fat-soluble and water-soluble. Fat-soluble vitamins dissolve in fat before the body absorbs them into the blood stream, are excreted slowly, and are stored in the liver. Water-soluble vitamins dissolve in water, are not stored, and are frequently excreted through urination. Fat-soluble vitamins are A, D, E, and K. Water-soluble vitamins are the B-complex vitamins and vitamin C.

Contained in: Vegetables, fruits, salads, Sunlight-vitamin D.

Minerals are inorganic substances which aid in body functions and are found in teeth, nails and bones. Iron, calcium, magnesium and phosphorus are the four main minerals.

Iron - Required for the oxygen transportation and utilization. Major iron is used to form haemoglobin which carries the oxygen in the body. Found in dark green vegetables.

Calcium - It is required for bone formation, nerve impulse transmission, and muscle contraction. Found in dairy products and dark green leafy vegetables.

Magnesium - helps in protein synthesis, muscle contraction, and the breakdown of glucose into energy. Found in yogurt, milk, fruits, vegetables, whole grains.

Phosphorus - aids in bone formation. Found in all the products which contain proteins.

Water is most essential for a healthy body. 60% of our body is composed of water. An average person must drink at least 3.5 liters of water daily. It helps prevent dehydration. Lack of water can cause imbalance in body functions, which leads to decrease in energy and performance.

Food pyramid for vegetarian diet

I think a vegetarian diet consists of a perfect balance of all the above nutrients! So, my dear vegitarian friends.. you need not worry.. Have a healthy meal.

All of my family and friends will be surprised to read such an article from me. Even my husband, he is the one whom I have to force to get me Burger, Pizza, Chat, Ummmm my favorite yummy Ice-cream and chocolates. But of course that’s a total different aspect of ‘unhealthy’ food which I do not want to investigate!! That is not our daily food .. its just sometimes to soothe our taste buds..!!