12 Nutrients you need daily

Human body is a complex system. It requires 12 nutrients for its daily wear and tear and for the maintenance of not only the vital functions but also the person’s vitality. The normal human body gets its nutrition from the food which consists not only of proteins, carbohydrates, fat but also vitamins and minerals.

The body needs differ from person to person and it is not essential that every individual will require the same amount of nutrition as the other.

Tastes differ from people to people. Some food liked by one is disliked by others. Food trends are personal and no generalization in the field of nutrition can be made. However, there is a consensus that meeting an person’s fundamental dietary and nutritional needs is essential to maintain optimal body functions and vitality.

Types of foods normal human body requires–

1-Energy-building foods which are made mainly by fats and carbohydrates also called   protein replacements. Proteins also produce energy to some extent.

2-Body-building foods are protein, minerals, salts and water.

3-Protective foods which constitute inorganic salts and vitamins. This group also includes proteins and water.

When a person consumes food, it is digested, assimilated and utilized for energy production by a complex process of metabolism. The amount of heat and energy which a food can impart to the body provided it is completely utilized is measured by a unit of heat and is termed as calorie. Caloric value of a food is not an index of its usefulness but every food has to possess a biological value to supply the needs of an individual. An average adult at rest requires 2600 calories while in females it is about 2100 calories.

The caloric requirements of a pregnant or nursing mother are proportionally more and go up to 3000 calories per day. It is again of importance to impress that heavy manual work entails a greater intake of calories requirements and these have to be met with by additional food supplements. After considering the normal basic caloric requirements of a person, the question arise as to what is a balanced diet?

An ideal balanced diet is one that meets the body requirements both in health and sickness. Perfect nutrition depends on the coordinated constitution of the major essential constituents of food. All the foodstuffs should be present in suitable proportions to supply the body growth and nutrition. An ideal diet has to be balanced and should contain not only carbohydrates, proteins and fats but also minerals and vitamins, derived from organic as well as inorganic sources.

An average individual’s nutrients requirement per day of various foods constituents is as follows:

 Organic foods (Nutrients) Daily Requirements

         

1-Proteins                                                                       75 to 100 gm

2-Carbohydrates                                                             400 to 500 gm

3-Fats                                                                             75 to 100 gm

Inorganic foods (Nutrients) Daily Requirements

4-Sodium chloride                                                         10 to 15 gm

5-Phosphates                                                                  1.5 gm

6-Calcium                                                                      0.8 to 1.0 gm

7-Iron                                                                             30 to 40 mg

8-Copper                                                                        1.5 to 3.0 mg

9-Iodine                                                                          150 mg

10-Zinc                                                                             12 mg

11-Selenium                                                                     70 to 85 mcg

12- Vitamins

i- Vitamin A                                                                    4000 to 5000 units

ii- Vitamin D                                                                   800 to 1000 units for adults and

                                                                                    400 units for infants

iii- Vitamin B₁                                                                                   1.2 to 2.5 mg

IV- Vitamin B₂, (Riboflavine)                                           2.0 mg

V- Vitamin B₃                                                                  10 to 20 mg

VI- Vitamin C                                                                    30 to 50 mg

VII- Pyridoxine (Vit. B₆)                                                    0.9 to 1.5 mg

VIII- Vitamin B₁₂)                                                               2.4 mcg

IX- Vitamin E                                                                    7 to 10 mg

All most daily requirements of an individual are fulfilled from the food consumed.

Summery- 

Normal human body requires three types of foods for its daily wear and tear and for the maintenance. It is not only the vital functions but also the person’s vitality. Three types of foods are following-

Energy-building foods, Body-building foods, Protective foods contain inorganic salts and vitamins. Protective food also includes proteins and water. So, the point is to consider that the importance to impress that heavy manual work entails a greater intake of calories requirements. And these have to be met with by additional food supplements. After considering the normal basic caloric requirements of a person, the question arise as to what is a balanced diet?

An ideal balanced diet is one that meets the body requirements both in health and sickness. Perfect nutrition depends on the coordinated constitution of the major essential constituents of food. An average individual’s daily requirement of various foods nutrients discussed in detail.