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Know the 3 essential nutrients for a healthy diet

In the world of nutrition, there are three fundamental components that play a crucial role in the functioning of our body: proteins, carbohydrates and lipids . These essential nutrients are necessary for growth, tissue repair, energy production, and the maintenance of various biological functions.

In this blog we will explain the importance of proteins, carbohydrates and lipids in our diet and how they can influence our health and well-being.

Proteins: the building blocks of our tissues

Proteins are macromolecules made up of chains of amino acids and are considered the building blocks of life. They are essential for the growth and repair of tissues , as well as for the production of enzymes, hormones, and antibodies. In addition, proteins play a crucial role in nutrient transport and cell communication.

Rich sources of protein include lean meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds . It is important to consume a variety of protein sources to get all the essential amino acids needed for proper body function.

Protein can also be a great option for those who want to stay fuller for longer , which can be beneficial for weight management.

Are there differences between the proteins of different foods?

The answer is yes , each food is rich in different proteins: some are very complete and others not so much.

One of the foods with the highest protein quality is the egg . Its proteins contain all the amino acids we need. Other foods such as meat, fish and soybeans also have good protein quality.

This does not happen with some vegetables. For example, lentils and wheat are poor in some amino acids. However, by combining the different vegetables with each other, they complement each other, managing to meet our needs.

In short, be as varied as possible in your diet.


Carbohydrates: slow or fast energy, but in moderation

Carbohydrates can be of two types: simple and complex. The most “healthy” are the complexes: they digest slowly and prevent us from having excessively high blood glucose.

If you take a look at a label of any food, you will see that there are differences in the percentages of the composition. On the one hand they tell us “carbohydrates” and, on the other, “of which sugars”. It is with the “of which sugars” that you have to be more careful.

So what are the sugars in a food?

Sugars, also known as simple carbohydrates, are an important source of energy for our bodies. They fall into two categories: natural sugars , found in fruits, vegetables, and dairy products, and added sugars , found in processed foods and sugary drinks.

While sugars can provide a quick energy boost, it is essential to consume them in moderation. Excess added sugars can contribute to weight gain, metabolic problems, and the risk of chronic diseases such as type 2 diabetes. Opting for complex carbohydrate sources , such as whole grains, legumes, and vegetables, provides a slower release of sugars into the stream. blood and helps maintain stable energy levels.

Lipids: more than just fat

Lipids, commonly known as fats, have often been misunderstood and demonized in the past. However, they play a crucial role in our body. Lipids are a concentrated source of energy, insulate and protect our organs, aid in the absorption of fat-soluble vitamins, and play a vital role in hormone production.

It is important to distinguish between different types of lipids. Saturated fats , found in foods like fatty meats and full-fat dairy products, should be eaten in moderation, as they can increase the risk of cardiovascular disease. On the other hand, unsaturated fats , such as those found in olive oil, avocados, nuts, and oily fish, are beneficial for heart health and should be part of a balanced diet.

Our body needs lipids to function, but it is important that we respect the proportion of each type of lipid.

lipids to function

What are essential fatty acids?

Essential fatty acids are a type of fat that our bodies cannot produce on their own and must be obtained through food. They are considered essential because they perform vital functions in our body and are necessary for the proper functioning of various biological processes.

There are two main types of essential fatty acids: linoleic acid (omega-6) and alpha-linolenic acid (omega-3). Both fatty acids are necessary for cell growth, the formation of cell membranes, and the production of regulatory hormones.

Linoleic acid is found in sources such as vegetable oils (sunflower, corn, safflower), nuts, seeds, and some animal products. On the other hand, alpha-linolenic acid is found in foods such as flax seeds, chia seeds, walnuts, flaxseed oil, and fatty fish (salmon, sardines, or herring).

Proteins, sugars and lipids are essential nutrients that perform vital functions in our bodies. Proteins are the building blocks of life, sugars provide us with energy, and lipids serve a variety of important functions. When choosing our sources of nutrients, it is essential to find a balance and opt for healthy options .

A balanced and varied diet, rich in protein, complex carbohydrates and healthy fats, can help maintain good health and prevent disease in the long term. Remember that each person is unique and it is important to consult a healthcare professional for personalized recommendations to suit your individual needs.

Melissa Goslin

Melissa Goslin is a highly skilled and passionate health articles writer who possesses an exceptional ability to convey complex medical concepts in a clear and accessible manner. With a background in health sciences and a deep understanding of various healthcare topics,

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