Our body needs various complete and balanced food nutrition. Every food we eat every day will affect the body if we eat less or overeat. So let's have a look at the importance of the food we take every day.
# 1. Carbohydrates
Carbohydrates are the primary source of energy for a person's body. The sugar found in the body will be converted into glucose to become a source of energy. Consuming carbohydrates in the right size will not harm the body. However, if it is taken in excess and without control, the carbohydrates that enter the body will be stored and form fat.
# 2. Protein
Daily protein intake is very good for the growth and repair of cells in the body. Proteins found in the body will be converted to amino acids, which are then absorbed by the cells to allow a person's growth and metabolic ability.
It is best to take one serving of protein-based dishes consisting of chicken and fish. It can also be replaced with other protein sources such as beans, tempeh, grains and green vegetables.
# 3. Fat
Fat is also an energy source that helps absorb vitamins A, D, E, and K and the formation of hormones in the body. The best sources of fat are avocados, green legumes and fruits.
Excessive intake of fat sources will cause some disadvantages such as obesity, constipation, high cholesterol, risk of cancer, and damage to arterial walls and brain.
Generally, every adult only needs to consume 30% fat, 30% protein and 40% carbohydrates. Preferably the fat consumed contains omega-3 as well as olive oil.
# 4. Vitamin
Vitamins are essential to treat the body's cells as well as the body's metabolism. Every cell in the body needs many vitamins, and most people take fewer vitamins for the body.
Vitamin C and B complex should be taken daily because it is not stored in the body and excreted through the urine. Lack of vitamins in the body causes eye disease, hypertension, anaemia, kidney disease, eczema, cancer, cough, osteoporosis and menstruation.
Sources of vitamins can be obtained from vegetables and fruits such as apples, tomatoes, spinach, sunflower seeds, avocados, beets, lemons and legumes.
# 5. Minerals
Minerals are vital for the growth and metabolic processes in the body's cells. Our body needs a source of minerals ranging from hair, skin, bones, to blood cells every day. Minerals can also improve nerve function and can help convert food into energy.
Lack of mineral resources causes some disadvantages such as disrupted metabolic processes, health problems such as osteoporosis, anaemia, fatigue, dry skin, dry hair and hormonal balance problems.
# 6. Plant Fibre
Plant fibre or dietary fibre is a part of the food that is not broken down by the body and helps maintain the digestive system's function better.
It helps absorb nutrients in the intestine, maintain regular and optimal intestinal activity, immunization and balance intestinal bacteria.
Everybody needs to consume green vegetables such as spinach, kale, parsley, celery and other green vegetables. Among the sources of carbohydrates and protein that are rich in fibre are wheat, sorghum and edamame.
# 7. Water
Every human body contains 65% water. Water content in the body will be reduced due to digestion, respiration, sweating and urine.
We need to maintain water composition in the body with adequate drinking of mineral water or white water. Besides, water sources can be obtained from fruits such as cucumbers, melons, lemons, and vegetables that contain high water content.
Lack of water in the body can cause disorders and damage to the body's cells and organs such as the brain, eyes, blood, and digestive tract. Dehydration symptoms are impaired concentration, moody, dry eyes, blood thickening, low blood pressure, concentrated yellow urine colour, kidney stones and pain when urinating.
Each person is recommended to drink eight glasses a day (2-3 litres). However, water should not be taken in excess. Concentrated urine colour indicates the body lacks water, and drinking water intake is essential.
Every meal we take every day contains a variety of nutrients. It is very much needed by the body to carry out the function of organs in the body.