Without food man would starve within a month!

To stay healthy, the body needs 50 nutrients in sufficient quantity, including carbohydrates, fat and protein as well as vitamins, minerals and trace elements. Otherwise it can be over.

1431831209_nurse_128From the food to the body opens up all the nutrients it needs to survive. He works as a power station and burns the substances, so they him energy supply. And the materials he needs constantly, regardless of whether the person just resting or working hard.

About half of the energy acquired by the body from food, it converts into heat. A fraction of it consumes repel in the exudates and to remove dead cells of the body, another part he needed for digestion itself. The rest, or about 40 percent, he uses the example of heart, respiratory and physical activity – or it stores it. In addition, the recorded nutrients him serve as building blocks for its cells.

Vitamins are organic substances that the body needs for vital functions.

Of the vitamins only very small amounts are needed because the body does not burn and does not build them into the cells. Rather keep vitamins maintains the chemistry in the body by regulating many metabolic processes, including the formation of hormones, the development of body tissues. They support the immune system and help in detoxifying the body. The organism can not produce or only a very slight extent even vitamins. Man it must therefore absorb through food.

Some vitamins get dissolved in water, through the intestine into the blood: these are the water-soluble vitamins . The blood transports them to where they are needed. Can save the body they hardly.Vitamins, it does not need, it separates from the urine.

The water-soluble vitamins assist in the conversion of carbohydrates , fats and proteins.

• Vitamin C strengthens the connective tissue.
• Vitamin B1 (thiamine) strengthens the condition.
• Vitamin B2 (riboflavin) is energy.
• Vitamin B3 (Niacin) strengthens skin and nerves.
• Vitamin B5 (pantothenic acid) boosts your metabolism.
• Vitamin B6 (pyridoxine) supports the immune system.
• Vitamin B7 (biotin) is used for skin and hair.
• Vitamin B9 or B11 (folic acid) is important for the embryo and helps to form new blood.
• Vitamin B12 (cobalamin) helps in cell growth.
fat-soluble vitamins , however do not mix with water. You need fat as a transport medium, otherwise the body can not utilize them.
• Vitamin A is essential for the eyes.
• Vitamin D strengthens bones.
• Vitamin E protects against tissue-damaging substances called free radicals,
• Vitamin K is involved in blood clotting.

Vitamin tablets may be useful if different enough of these substances can not be included, such as a strict diet, illness, or surgery. Also in the pregnancy , in which the vitamin requirement is significantly increased, supplemental vitamin tablets may be necessary. Please ask the attending physician here. For fruit and vegetable muffle these preparations are better than the complete absence of vitamins.

The artificial vitamins, however, offer no adequate substitute for the natural fabrics. In tablet form pressed, vitamins may act differently than in the fruit. develop or reinforce their effect often in combination with the other ingredients in it.

Minerals can not be produced by the body.

They must therefore be supplied through food or drinks it. You have only a very small proportion of the body mass, but fulfill vital functions.

Among the main minerals include the calcium, the bones and teeth consolidates. Sodium and potassium regulate the water balance of the body and let the muscles work. Magnesium activates more than 300 enzymes and controls the interaction between nerves and muscles.

But not every mineral the body needs the same amount. Of the so-called macro elements such as sodium and calcium, the body needs a higher dose: When sodium there are at least 500 milligrams per day, while calcium even 800 to 1,000 milligrams.

Unlike the trace elements such as iron and zinc: Of the body needs only small amounts. Some milligrams, sometimes only a few micrograms per day, enough.

Fuel for muscles, nerves and brain

Around 50 nutrients must take over the food, to stay healthy man.The main energy sources are carbohydrates in the form of starch and sugar. They are the fuel that muscles , nerves and brain fed. Fat is also an essential source of energy. They also bolster the internal organs and form the material from which made the elastic shells of cells. The body uses to the protein in the diet as a construction kit: And sets about muscles , skin together, hair, hormones or immune cells.

In very small quantities man also needs vitamins and minerals absorb. All vitamins and many minerals are essential, so essential to life, and that means that the person has to rely on this to take over the food because the body can not manufacture them itself normally.

Then there are the phytochemicals that does not officially belong to the nutrients. These substances primarily help the plant itself, about fend off pests or attract as color or fragrance animals for pollination. But also for people they have many health benefits.

Carbohydrates and fiber

The body needs carbohydrates for quick energy. The brain engages almost exclusively on her back. Is man hypoglycaemic, he feels tired and exhausted and has difficulty concentrating.

Absence of carbohydrates over a long period, the body attacks its fat stores. If not both available, it goes to the substance: The body breaks down protein, muscles dwindle.

Carbohydrates are not really essential because the body can make it yourself. Nevertheless, it is an important part of the diet.

All carbohydrates are chemically considered sugar. There are simple sugars such as dextrose (glucose), or fruit sugar (fructose), but can connect to dual or multiple sugars themselves. A disaccharide is as the table sugar (sucrose), which consists of glucose and fructose. Polysaccharides, especially starch, formed of long chains of simple sugars, which are contained, for example in cereals or potatoes.

Various carbohydrates combine also to chains from the digestive system can not be split and therefore are indigestible. These are the so-called fiber. They occur in plant foods. When occurring in the food sugars or starches along with fiber, such as fruits and whole grain products, these carbohydrates saturate better and allow the blood sugar rise more slowly than those foods that contain sugar or starch containing no fiber, such as in candy or white bread.

Fat is in addition to the carbohydrates an important energy supplier. It is embedded in the membrane of cells and it is involved in the metabolism of the cell. The body requires the fat to the vitamins A, D, E, K and carotene (precursor of vitamin A) record. In addition, the fat protects him from cold and supports internal organs. Without fat humans could not survive for long. He would energy reserves are missing, to his body can draw in times of need, because energy can only be stored as fat. This is actually good because it has important energy resources in an emergency – but bad when the pads are too big and obesity arises.

This does not mean that only too much fat makes you fat. Obesity can also be caused by too many carbohydrates, because an excess of carbohydrates is converted into fat and stored in fat deposits.

In moderation, fat is essential. But the decisive factor is the type of consumed fat . Experts distinguish between saturated, monounsaturated and polyunsaturated fatty acids. On top of the fat-like substance cholesterol .


To cells, muscle fibers produce, bones, organs, hormones or blood, a person must take protein in the diet. These important building blocks of life then the body converts into its own proteins. The food should consist of about 10 to 20 percent from protein-containing foods such as cheese, meat, eggs, milk or dairy products and fish.Vegetable protein lies mainly in cereals, potatoes, nuts, legumes and soy.

As an energy supplier protein, however, is more of a late bloomer.To disassemble protein, it takes much time. The building material is also the body last reserve which he engages only in an emergency – as in periods of starvation or severe disease. Missing protein, it comes for example to growth damage, muscle wasting or changes in the blood picture.

The protein in the food is digested by enzymes and broken down into 20 different amino acids. These migrate through the small intestine into the bloodstream and are joined together in the cells in a certain order to body proteins.

Eleven of these 20 amino acids the body can produce itself, it can only nine via the food. This protein can be properly utilized and built, all of these amino acids must be present in the right proportion, otherwise the protein structure works only haltingly.Therefore, varied diet is important: cereals and dairy products, meat, fish and eggs contain all the essential amino acids in sufficient quantities. Vegetarians can meet their demand on cereals, nuts and dairy products.

Phyto nutrients

Plants not only consist of carbohydrate fibers, water, fat and protein. In them store tiny amounts of substances which they need to survive: They ward off pests, lure as dyes, perfumes animals for pollination at or regulate the growth. The number of different plant materials is estimated at 60,000 to 100,000, but only a fraction of them is explored in more detail.

Some of these so-called phytochemicals are healthy for humans: They are not a panacea, but have healing properties. Some of them may help prevent cancer and cardiovascular disease, loweringcholesterol levels or act as antioxidants. Phytonutrients found in many vegetables and fruits . Also cereals, potatoes and aromatic plants contain these important substances. They exert their health-promoting effect probably only in conjunction with other components of the plant.

Not only the carrot contains carotenoids

Among the most important phytochemicals include the alpha- and beta-carotene. These are precursors of vitamin A. Carotenoids Abundant stuck in carrots, tomatoes, grapefruit, red peppers and apricots. They are also found in green vegetables such as broccoli, spinach and kale – about ten times more than in a comparable amount of fruit.

When enough fruits and vegetables to eat, you need fear no shortage. However, an excess of carotene side effects: The skin turns temporarily slightly yellow. In rare cases can affect the liver in the diet too much carotene. If the consumption lowered again in the usual amounts, the levels return to normal but quickly. Cautiously should be in beta-carotene in pill form. Investigations have shown that it may increase the risk of lung cancer, especially in smokers.

Polyphenols protect against arteriosclerosis

Among the polyphenols, among other flavonoids and phenolic acids. Prevent these plant compounds that pounce pests on a plant.Embedded in the outer surface layers of leaves and shell, protect the polyphenols the underlying tissue. They most frequently occur in apples, but also in onions, endive in, in blue grapes, in cocoa, green tea before and red wine. Maybe protect red wine because of its flavonoids against cardiovascular disease.

Fruits and vegetables should be eaten unpeeled, if possible, because the polyphenol content is highest under the shell. For longer storage, it decreases gradually.

Phytoestrogens, ie plant hormones, stuck mainly in whole grains and oilseeds such as soybeans and flax seed. About the food taken, they compete in the body with the female sex hormone estrogen.

They mimic this hormone to or block it by docking to the body’s estrogen receptors. Whether these plant substances but actually inhibit breast and prostate cancer, both of which are dependent on hormones, have not been established.

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