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We believe every person wants to maximalize their potent in
every aspects.
Especially for students, they need to be both physically and
mentally fit to achieve
their best at school. Who doesnt want to be a bright student?
Recall from our
explanation before that what you eat matters to your performance
at school by
contributing to the functions of your brain and other organs
while receiving every
lessons. It is the nutrients in our food that plays the role in
it. You might wonder now,
what are the nutrients needed in our body?
Nutrients that our body needed are classified into 4 groups.
1. Amino Acids
Amino acid is the building block of a protein. There are 20
amino acids that
human requires to make all of the proteins in their body. 10 of
them are
essential amino acids. (essential means needed). Why we is it
called
essential? because our body cant synthesize this kind of amino
acids, so
we need to obtain it from our surrounding. One of the example is
by eating
food which supplies them. The other 10 is the non-essential
amino acids.
Please note that the term non-essential doesnt literally mean
that our body
doesnt need this amino acids. Our body still needs them to make
proteins but
we can synthesize this amino acids. So, we dont need to obtain
them from
food as much as we need for essential amino acids.
The essential amino acids are : isoleucine, leucine, lysine,
methionine,
phenylalanine, valine, threonine, tryptophan, histidine,
tyrosine. Food that
contains these amino acids are corn, beans and other legumes,
fish, chicken,
dairy product, beef. Usually, plant sources lack one essential
amino acid. By
combining it with other sources, the shortage will be covered
up.
2. Essential Fatty-Acids
According to Campbell and Reeces BIOLOGY, animals can synthesize
most,
but not all, of the fatty acids they need. The essential fatty
acids, the ones
they cannot make, are certain fatty acids that are
unsaturated.
Essential fatty acids are found mostly in plant products, such
as nuts,
soybean, sunflower, and olive.
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3. Vitamins
Vitamins are required in the diet in very small amounts. There
are 6 types of
vitamins. Vitamin A, B, C, D, E, K. Vitamin A is important for
your eyes and
vision. It also maintains epithelial tissues, that is, tissue
that covers parts of
our body that contact the environment. Vitamin A is found in
deep green and
orange vegetables and fruits. For example carrot, tomato, etc.
Vitamin B has
a wide variety. There are B1, B2, B3, B5, B6, B9, B12. Each
plays a distinct
role. Theyre found in legumes, whole grains, meats, vegetables,
eggs, dairy
products, etc. Vitamin C functions as antioxidant which fights
free radicles and
by doing so, it maintains your body fitness. Vitamin C is found
in citrus fruits
(orange, lemon), tomatoes, etc. Vitamin D is good for your bone
growth. Its
found in milk, dairy product, egg yolk, also made in human skin
in presence of
sunlight. Vitamin E helps to maintain your skin. It also acts as
antioxidant. Its
found in vegetable oils, nuts, and seeds. Vitamin K functions in
blood clotting.
Its found in green vegetables, tea, also made by colon
bacteria.
4. Minerals
Dietary minerals are inorganic nutrients that are usually
required in small
amounts. Among all minerals that human need, Calcium,
Phosphorus,
Sulphur, Potassium, Chlorine, Sodium, and Magnesium are the
minerals we
need the greatest. Calcium (Ca) and Phosphorus (P) functions in
bone and
tooth formation. Sodium (Na), Potassium (K), Chlorine (Cl), and
Calcium (Ca)
play an important role in nerve function. They can be found in
dairy products,
vegetables, table salt, fruits, meats, etc. Other minerals that
our body needs
are Iron (Fe) for repiration system, Fluorine to maintain tooth
structure, Zinc,
Copper, Manganese, Iodine, Cobalt, Selenium, Chromium,
Molybdenum, etc.
If our requirement of these nutrients is fulfilled, we will be
healthy and every
organs in our body will develope correctly. By achieving that,
we can
concentrate more. Our brain will also functions great so we
understand the
lessons faster. Now, you know what nutrients your body need.
Have your food
met those criterias???
