What is food?

Food is any substance consumed to provide nutritional support for an organism. It is usually
of plant or animal origin, and contains essential nutrients, such as carbohydrates, fats,
proteins, vitamins, or minerals.

The Functions of Food

All foods contain one or a combination of the 6 nutrients. If you eat a balanced diet consisting of a
variety of healthy foods, you are certain to receive these nutrients every day. Food has 3 main
functions in the body:

 Growth and Development

 Provision of Energy
 Repair and maintenance of the body's cells

Growth and Development

Babies , young children and adolescents grow at a rapid rate, while in adults and the elderly most
growth has stopped and nutrients are mostly used for maintaining their bodies.
Your body cells must be able to grow and develop as you do, and food plays a major part in this.
Protein, for example, is the building block for every body tissue cell such as bone, teeth, skin, and
muscle. If a person is lacking protein in the diet, problems may occur such as stunted growth.
Food provides the materials needed to build, repair and maintain body tissues. Proteins, fats and
minerals are the best nutrients for growth. Growing bodies need extra amounts of these nutrients.
Every person, whether growing or not, is going through a continual repair process of replacing injured
or dead cells. It is food that supplies the nutrients necessary for this process.

Energy
Food supplies the fuel or energy needed to perform the many
tasks of everyday living. We need energy to think, breathe,
walk, sit, speak and even sleep. We get energy from
carbohydrates, proteins and fats. It is important that we eat
enough food to supply all our needs. If we don't, we will feel
tired and listless. Having no energy can be compared to a car
that has run out of petrol. On the other hand, if we eat more
energy food than our body needs, this energy will be stored in
the body as fat. Too much stored energy will result in the body
becoming overweight or obese.
Repair and Maintain Cells

Achieving good health is one thing, but keeping it is another. You need to maintain your health, and
you need good food in order to do this. For example, your skin is often cut or grazed, your hair falls
out constantly and your red and white blood cells die on a regular basis. By consuming the right
nutrients, your body will repair itself and stay healthy.

Similarly, you must be well enough to fight infection and disease. A healthy individual who eats well
and exercises regularly is less likely to suffer from a cold or flu than a person who eats poorly and
does not exercise. Vitamins, minerals and protein keep the body's tissues and organs healthy. Healthy
organs are less likely to be attacked by disease.

6 Essential Nutrients and Their Functions

An essential nutrient is a nutrient

that the body cannot synthesize on
its own -- or not to an adequate
amount -- and must be provided by
the diet. These nutrients are
necessary for the body to function
properly. The six essential nutrients
include carbohydrates, protein, fat,
vitamins, minerals and water.

Carbohydrates

Carbohydrates are the main energy source for the brain. Without carbohydrates, the
body could not function properly. Sources include fruits, breads and grains, starchy
vegetables and sugars. Make at least half of the grains you consume whole grains.
Whole grains and fruit are full of fiber, which reduces the risk of coronary heart
disease and helps maintain normal blood glucose levels.
Protein

Protein is the major structural component of cells and is responsible for the
building and repair of body tissues. Protein is broken down into amino acids,
which are building blocks of protein. Nine of the 20 amino acids, known as
essential amino acids, must be provided in the diet as they cannot be synthesized
in the body. Ten to 35 percent of your daily calories should come from lean
protein sources such as low-fat meat, dairy, beans or eggs.

Fat

Fat is an energy source that when consumed, increases the absorption of fat-
soluble vitamins including vitamins A, D, E and K. Twenty to 35 percent of your
daily intake should come from fat. Choose healthy options such as omega-3-rich
foods like fish, walnuts and vegetable-based oils. Omega-3s help with
development and growth. Limit intake of saturated fats such as high-fat meats and
full-fat dairy. Other smart choices include nuts, seeds and avocado.

Vitamins

Vitamin C is necessary for the synthesis of collagen, which provides structure to blood
vessels, bone and ligaments. Rich sources include citrus fruits, strawberries and peppers.
Folate, found in foods, helps to prevent birth defects. Pregnant women or women who plan to
become pregnant should speak with their physician about taking a folic acid supplement, the
synthetic form of folate, in addition to their diet. Vitamin D helps to maintain calcium
homeostasis. It can be found in food sources or synthesized by the sun.

Minerals

Sodium helps to maintain fluid volume outside of the cells and helps cells to function
normally. Keep intake under 2,400 milligrams per day. Potassium maintains fluid volume
inside and outside of cells and prevents the excess rise of blood pressure with increased
sodium intake. Rich sources include bananas, potatoes and tomatoes. Calcium helps to
maintain and build strong bones and teeth. Include three servings of calcium-rich foods per
day including milk, low-fat cheese and yogurt.

Water

Water helps to maintain homeostasis in the body and transports nutrients to

cells. Water also assists in removing waste products from the body. All
beverages and high-moisture foods such as soup and watermelon contain
water and count towards your daily water requirement. Adults should
consume 25 to 35 milliliters of fluids per kilogram body weight or 2 to 3
liters per day.