ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Nutrition Advice

Updated on August 17, 2015

Primitive Man believed that the strength and courage of animals could be assumed by eating their flesh. Today we know that a well balanced diet is essential to health and that various foods provide us with energy and new tissue needed for growth and repair of our bodies.

Nutrients required by the body are water, proteins, fats, carbohydrates, mineral salts and vitamins. Proteins and minerals are vital for the growth and repair of the body while fats and carbohydrates provide energy and vitamins regulate the chemical reactions of the tissues.

Photo by Laura Nubuck

All are necessary and combine to keep the body in good health but the most essential of all is water. This substance makes up over two thirds of all living matter and it is the medium in which all cellular reactions occur. Without water life as we know it could not exist. Some more obvious functions which take place because of the presence of water include blood circulation, nutrient transfer, excretion and temperature control.

Protein Deficiency

Protein deficiency is a major health problem in many parts of Asia, India, Africa, Central and South America. Young children are the worst affected and may be retarded in growth, listless and tired, with distended stomachs and bare patches on the scalp. The only cure is large amounts of high-quality protein.

Diseases may also be caused by lack of vitamins in the diet. One such disease is scurvy which was once common amongst sailors who existed for long periods without fresh fruit and vegetables and therefore suffered from a lack of vitamin C. However, too many vitamins may also cause problems. Large quantities of vitamin A taken over a long period of time are known to damage the liver, bones and skin, while too much vitamin D can cause vomiting, headaches and diarrhoea.

Proteins and Carbohydrates

An excess of carbohydrates and fats may lead to overweight, high blood pressure and heart disease. It can therefore be seen that the key to good health lies in the satisfactory balance of intake of vital nutrients.

The primary tissue-building substances are proteins, which are made up of a combination of nitrogen-rich amino acids. Proteins aid the development of muscle, bone, cartilage and skin as well as furnishing antibodies which circulate in the bloodstream to fight bacteria. Proteins are found in such foods as meat, milk, cheese, eggs, cereals, peas, beans and nuts. Carbohydrates are found in the form of sucrose, lactose and starches and are present in such foods as fruits, vegetables and cereals.

They are also supplied in processed foods like bread, cake, spaghetti, ice cream, soft drinks and sweets. Fats, or lipids, provide more energy than carbohydrates and are particularly useful because they can be stored in the body as reserves of energy.

They are found in milk, cheese, eggs, oils, fish, nuts and meat.

Essential Minerals

One of the body's most important minerals is calcium, which is essential for blood-clotting, the muscular actions and the formation of bones and teeth. The main sources of calcium are milk and manufactured dairy products. Lack of calcium may result in soft, chalky bones and teeth. Iron is essential for the formation of red corpuscles in the blood and may be supplied by vegetables, meat, fish, poultry and cereals.

Other important minerals are phosphorus, sodium potassium, iodine, chlorine and magnesium. These are provided in water, salt, fruit, vegetables, meat and cereals.

Vitamins and Calories

Vitamins are organic compounds present in all fresh foods and responsible for speeding up the various chemical reactions in the body's tissues. There are six main vitamins (A, B, C, D, E and K) and many subdivisions of these. Vitamins are essential for blood clotting, nerve function, bone growth and good vision.

The unit of energy given out by any particular food is known as a kilojoule. According to our age, weight and daily activities we need varying amounts of kilojoules to supply our energy requirements. For instance, a laborer performing heavy manual work needs considerably more kilojoules than a clerk sitting at a desk all day. Every single movement from the blinking of an eyelid to the racing of our legs as we chase a ball burns up kilojoules.

If we take in more kilojoules than we use, our weight will increase but if we use more than our intake, our bodies draw on the energy reserves stored in our fat and so our weight decreases. People wishing to control their weight usually restrict their kilojoule intake and increase their physical activities. For various reasons of health and nutrition it is often necessary to undertake a restricted diet. This should only be done under instructions from a doctor or qualified dietitian.

Are you feeling fit and healthy?

    0 of 8192 characters used
    Post Comment

    • nickirc lm profile image

      nickirc lm 

      6 years ago

      Yes, nice lens.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)