Our body requires many essential nutrients for normal body functioning that can be synthesized by the body, or must be obtained from a dietary source.
These categories of essential nutrients include vitamins, essential fatty acids,dietary minerals, and amino acids.Besides this Water and oxygen are also vital for human health and life, this is due to the fact that oxygen cannot be synthesized by the body, and water,through many biochemical reactions of metabolism, is not created in sufficient amounts.
But did you know that many of these essential nutrients are toxic when consumed in large doses.Below is the list of essential nutrients required for healthy functioning of body.
- Fatty acids
- Amino acids
- Dietary minerals
Essential fatty acids
- ?-Linolenic acid (the shortest chain omega-3 fatty acid)
- Linoleic acid (the shortest chain omega-6 fatty acid)
Essential amino acids
Essential Vitamins include
- Vitamin A (retinol)
- Vitamin Bp (choline)
- Vitamin B1 (thiamin)
- Vitamin B2 (riboflavin, vitamin G)
- Vitamin B3 (niacin, vitamin P, vitamin PP)
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine, pyridoxamine, or pyridoxal)
- Vitamin B7 (biotin, vitamin H)
- Vitamin B9 (folic acid, folate, vitamin M)
- Vitamin B12 (cobalamin)
- Vitamin C (ascorbic acid)
- Vitamin D (ergocalciferol, or cholecalciferol)
- Vitamin E (tocopherol)
- Vitamin K (naphthoquinoids)
Essential Dietary minerals
- Calcium (Ca)
- Chloride (Cl?)
- Chromium (Cr)
- Cobalt (Co) (as part of Vitamin B-12)
- Copper (Cu)
- Iodine (I)
- Iron (Fe)
- Magnesium (Mg)
- Manganese (Mn)
- Molybdenum (Mo)
- Nickel (Ni)
- Phosphorus (P)
- Potassium (K)
- Selenium (Se)
- Sodium (Na)
- Sulfur (S) numerous roles
- Zinc (Zn)
Let us look into the various nutrients in various food items that we consume.
Nutrients in Vegetables
It is a know fact that not a single vegetable contains all nutrients required for our body to function properly so we are left with no choice but to consume large variety of vegetables daily, or else we need to pop nutritional supplements to meet the nutrient demand of the body instead.
Green vegetables such as tomatoes, carrots and spinach are great sources of Vitamin A.Other sources include carrot (835 ?g 93%),broccoli leaf (800 ?g 89%)
sweet potato (709 ?g 79%),butter (684 ?g 76%),kale (681 ?g 76%),spinach (469 ?g 52%),pumpkin (400 ?g 41%),collard greens (333 ?g 37%),pea (38 ?g 4%)
broccoli (31 ?g 3%).
vegetables such as broccoli and kale, includes some of the B vitamins,these are required to extract energy from carbohydrates. Peas and beans furnish vitamins of the B group; only vitamin B12, which is not produced by plants, need come from other sources like milk and diary products.
Roots and tubers, often considered as mere carbohydrate filters, are also vitamin-rich.Mainly Indian gooseberry and Chili pepper are rich in vitamin C.See also Organic food benefits
Many vegetables are also important sources of proteins: peas and beans contain the highest proportion, but potatoes also have a significant amount, as do green leaves and the cabbage family, especially Brussels sprouts. All proteins consist of long folded chains of complex molecules called amino acids. The human body can make most of the amino acids it needs for its growth and repair, but some must come from the proteins we eat.
Invaluable the nutrients that vegetables contain!