The present report presents the analysis of different food groups in the table to understand which edible products are rich in nutritional value. In contrast, others should be taken in limited amounts to remain healthy. The report presents a detailed analysis of macronutrients like carbohydrates, fats, proteins, vitamins, and minerals.
Carbohydrates are of two types simple and complex. Complex carbohydrates consist of long chains of sugar molecules called polysaccharides. These macronutrients have a low glycemic index as they break down slowly compared to simple carbohydrates (Ai & Jane, 2016). Simple carbohydrates are generally monosaccharides or made up of one or two sugar molecules. These carbohydrates break down easily and provide energy quickly. They are linked with a sudden increase in blood sugar levels.
Analysis from tables
Fruits have a high percentage of complex carbohydrates. Underground storage organs like sweet potatoes are rich in complex carbohydrates with an average percentage of 29.44% which is much higher than culinary vegetables where the percentage of complex carbohydrates is only 3.82%. It hereby proves that underground storage organs have low glycemic index and cause less inflammatory problems. Seeds like legumes and grains have a high fibre percentage of 4.18% which increases the stool weight and makes it soft to expel whereas animal products have 0% fibre which can lead to digestive problems like chronic constipation.
Importance of carbohydrates
Complex carbohydrates are rich in fiber and nutrients, essential to maintain digestive health and regulate blood glucose levels. These carbohydrates help to make you feel fuller for longer as they take longer to digest and help maintain your ideal weight. Complex carbohydrates help to maintain energy throughout the day without a sudden increase or decrease in blood glucose levels, which is the case with simple carbohydrates. Simple carbohydrates are often associated with an increased glycemic index, which can result in a sudden increase in blood glucose levels (Brown, 2009).
Fats are of three types' saturated fatty acids, monounsaturated fatty acids (MUFA), and polyunsaturated fatty acids (PUFA). Saturated fatty acids remain solid at room temperature and can be obtained mainly from animal products like meat, butter, cheese, and cream. These fats are linked with an increased risk of cardiovascular diseases, and according to AHA, these should form less than 10% of calories (D'Arrigo, 2017).
Analysis from table
Walnut almonds are high in SFA and PUFA. Avocado is a rich source of MUFA with a percentage of 15.2% which is much higher than almonds 5.7% and peanuts 7.9% and help to lower LDL or bad cholesterol.
MUFA Monounsaturated fatty acids are not solid at regular temperatures and are found in foods such as olive oil, avocados, nuts, and seeds. They are associated with improved cholesterol levels and a lower risk of heart disease (Zilberter, 2012). MUFA are recommended as part of a healthy diet and can replace SFA (Mustafa, 2019). Walnuts have high omega-3 fatty acids 2.7% and omega-6 fatty acids 11.4% helps in prevention of cardiac disorders, stroke and also manage autoimmune disorders like lupus, eczema, RA, and some cancers.
PUFA Polyunsaturated fatty acids are also not solid at regular temperatures and are found in fatty fish, nuts, seeds, and vegetable oils. There are two main types of PUFA: omega-3 and omega-6 fatty acids. Omega-3 fatty acids are present primarily in fatty fish like salmon, mackerel, and sardines and are associated with a lower risk of heart disease and improved brain function. Omega-6 fatty acids are present in vegetable oils such as soybean, corn, and sunflower oil and are necessary for good health. A balanced diet should comprise the right composition of both omega-3 and omega-6 fatty acids (Willett, 2012).
Proteins are macronutrients essential for the proper functioning of the human body. They comprise amino acids to grow, repair, and maintain body tissues.
Analysis from table
Vegetarian food like lentils have a protein percentage of 17.9% but animal products like duck 23.5% and chicken 31% are the richest sources of proteins. Non-vegetarian food helps to form and repair muscular tissue and bones and also forms hormones and enzymes.
Some of the key nutritional features of proteins are:
Proteins comprise different combinations of amino acids. Twenty various AAs can be utilized to form proteins (Anishchenko et al., 2016). The extent to which a protein is digested and absorbed by the body can vary. Generally, proteins derived from animal sources (e.g., meat, eggs, and dairy products) are more easily digested and absorbed than proteins present in plant sources (e.g., beans, nuts, and seeds) (Bonjack-Shterengartz & Avnir, 2015).
Fat-soluble vitamins include vitamins A, D, E, and K. These can dissolve in fats and oils and be assimilated with dietary fat in the small intestine. These vitamins are stored in the body's fatty tissues and liver and are not easily excreted. Because they are stored in the body, excessive intake of these vitamins can lead to toxicity. These vitamins are important for various functions, such as vision, bone health, and blood clotting.
Water-soluble vitamins include vitamins B and C. These vitamins are soluble in water and are absorbed directly into the bloodstream from the small intestine. They are not stored in large amounts in the body and are excreted in the urine if not used. Because they are not stored in the body, it is important to consume these vitamins regularly to avoid deficiencies. These vitamins are important for various functions, such as energy production, immune function, and skin health (Bari Shozib, 2017)
Analysis from table
Leaves like spinach have a high vitamin A percentage of 140.7% and sweet potato have 1921.8% of vitamin. Animal products are high in vitamin D content with an average of 3.275% and it is 0% in all other food groups. Therefore, vegetarians must include vitamin D supplements as it cannot be compensated through diet. Almonds 4.6% are a rich source of vitamin E and should be taken regularly. Legumes are richest source of folate and grains like corn and rice are rich in folate, niacin, and vitamin A. Seeds like walnuts and almonds are rich in folate, niacin, Vit A, and E. Cruciferous vegetables like broccoli are rich in Vitamin C, and Vitamin A
Minerals are inorganic substances that the body requires in small quantities to support various physiological functions. Minerals are essential nutrients that are required for proper functioning, but the human body cannot form them. Therefore, they should be obtained in the form of food or supplementation. Although minerals are essential for good health, they are required by the body in relatively small amounts compared to macronutrients such as carbohydrates, proteins, and fats. Minerals have various essential bodily roles, including maintaining fluid balance, strong bones and teeth, supporting immune function, and facilitating nerve and muscle function. The bioavailability of minerals refers to how much they can be absorbed and used by the body. Factors such as the type of mineral, the form it is consumed in, and the presence of other nutrients can all affect mineral bioavailability.
Analysis from table
Underground storage organs have a high percentage of calcium around 51.6% while animal products are not that rich in calcium with an average of 11%. Beef and chicken are excellent source of phosphorus with an average of 251.75%. Underground foods are also high in magnesium 39.88% and animal products also provide ample iron to the diet with a percentage of 1.8% and zinc 2.8%. Cruciferous vegetables like broccoli are rich in Potassium, phosphorus, and calcium.
The report presented a detailed analysis of different nutrients, their definitional nutrition benefits, and why some are rich in essential nutrients while others are not. The importance of complex carbohydrates, omega-3 fatty acids, MUFA, proteins, and micronutrients like Vitamin and minerals is also analysed in the report.
Ai, Y., & Jane, J. (2016). Macronutrients in Corn and Human Nutrition. Comprehensive Reviews in Food Science and Food Safety, 15(3), 581–598. https://doi.org/10.1111/1541-4337.12192
Anishchenko, I., Kundrotas, P. J., & Vakser, I. A. (2016). Modeling complexes of modeled proteins. Proteins: Structure, Function, and Bioinformatics, 85(3), 470–478. https://doi.org/10.1002/prot.25183
Bari Shozib, H. (2017). Vitamins & Minerals | Volume 6, Issue 4. Vitamins & Minerals, 06(04). https://doi.org/10.4172/2376-1318.1000e151
Bonjack-Shterengartz, M., & Avnir, D. (2015). The near-symmetry of proteins. Proteins: Structure, Function, and Bioinformatics, 83(4), 722–734. https://doi.org/10.1002/prot.24706
Brown, I. (2009). Complex Carbohydrates and Resistant Starch. Nutrition Reviews, 54(11), S115–S119. https://doi.org/10.1111/j.1753-4887.1996.tb03830.x
D’Arrigo, T. (2017). AHA: Replace saturated fats with polyunsaturated, monounsaturated fats. Pharmacy Today, 23(8), 33. https://doi.org/10.1016/j.ptdy.2017.07.018
Mustafa, S. -. (2019). Good fats vs bad fats: an insight on the utilization of fats. Advances in Obesity, Weight Management & Control, 9(4), 110–116. https://doi.org/10.15406/aowmc.2019.09.00283
Willett, W. C. (2012). Dietary fats and coronary heart disease. Journal of Internal Medicine, 272(1), 13–24. https://doi.org/10.1111/j.1365-2796.2012.02553.x
Zilberter, T. (2012). Food Addiction and Obesity: Do Macronutrients Matter? Frontiers in Neuroenergetics, 4. https://doi.org/10.3389/fnene.2012.00007
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