Macro and Micro nutrients for a sports person

Nutrition

Macronutrients:

Macronutrients are the category of nutrients that are required in large amounts for the body.

Macronutrients are very much essential in an athletes day to day life as he/she will require more energy than any sedentary or moderate worker. Most energy should ideally come from carbohydrates as they constitute 4 calories per a gram of carbohydrate. On an average, an athlete should get 45-60% of his daily energy from his source of carbohydrates.
Protein is the most used and misunderstood term when it comes to athletic nutrition as there is this myth that an athlete should consume a lot of protein to gain muscle, to get strength and stay on field for the longest hours possible. As some of it could be true when it is said that protein builds muscle. But any protein if taken in larger amounts than its necessity could have adverse effects on an individual’s health. Ideally an active person like an athlete or any person who exercises regularly should consume around 1.5 to 2 grams of protein per kilo body weight depending upon the category of the activity. One gram of protein yields about 4 calories of energy. Excessive protein consumption would lead to bloating, confusion on field, upset stomach, vomiting sensation, bone mineral loss, dehydration and irritability. In the long term, even kidney disorders would arise.

Healthy sources of macronutrients for a sports person are:

Carbohydrates:

• Bananas
• potato/ sweet potato
• Oats
• Quinoa
• lentils
• Whole grains
• Brown rice
• Vegetables
• Fruits
• Whole bread

Protein:

• Eggs
• tofu/paneer
• chickpea/hummus
• Chia seeds
• Milk
• Chicken

Nuts:

• fish
• Whey protein
• Beef
• quinoa Nuts
• Seeds
• Greek yogurt
• Nut butter
• Avocado
• Salmon, tuna
• Flaxseeds
• Eggs
• olives

Micronutrients:

Micronutrients are the category of nutrients that are required in small amounts for the body.

Micronutrients constitute vitamins and minerals that are important for boosting immunity, disease prevention and overall well being. Though it is said that the body requires them in smaller amounts, it is always important to meet up to their RDA as their deficiency could lead to certain health disorders.

Though every vitamin and mineral has their own significance in the body, there are few micronutrients that are mandatorily necessary for a healthy body functioning.
They are:

Vitamin A: It is very important for athletes, because proper vision is the prime essentiality for any athlete. Also, it is a potent antioxidant which helps in removing oxidative stress and thus supports bone health.           

Vitamin B complex: B1, B2, B6 produce energy required for metabolism while B12, is required for new cell synthesis.

Vitamin C: It is a powerful antioxidant source that helps an athlete to overcome inflammation, reduces oxidative stress and slows down cell damaging processes in the body.             

Vitamin D: It aids in growth and maintenance of bones by processing calcium, synthesizing protein inside the body, and improves immunity.            

Iron: It is so vital because it transports oxygen, helps in energy metabolism and prevents anemia.             

Calcium: prevents stress fractures, helps muscles contract correctly, stabilizes blood pressure, strengthens bones and maintains brain function.           

Phosphorus: It aids in delivering oxygen to the muscle, neutralizes acids and maintains the health of bones and muscles.           

Zinc: It keeps up bone mineral density, helps in forming collagen tissue and is vital in healing wounds.

Potassium: maintains fluid, electrolyte balance that keeps an athlete hydrate and recover.

Magnesium: It helps in metabolism of carbohydrates, protein and fat. Helps in proper muscle function, neurotransmission which is very much necessary for athletes.

Some of the food sources for the following micronutrients :

 Vitamin A:  Carrots, papaya, mango, apricot, capsicum, milk, sweet potato, avocado, liver, leafy greens, tomatoes etc

             Vitamin B complex: Whole grains, poultry, eggs, dairy, legumes, breakfast cereals, sea food

             Vitamin C: Bell peppers, strawberry, kiwi, lemon, oranges, guava, papaya, pineapple, cauliflower, cabbage, grapefruit, tomato, white potatoes, broccoli, brussels sprouts

             Vitamin D: Egg yolk, salmon, liver, fortified milk, yogurt, soy milk, oily fish, fortified orange juice, tofu, oyster, mushroom.

             Iron: Raisins, dry fruits, kidney beans, peas, fish, cashew, quinoa, chicken, leafy greens, pumpkin seeds, liver, dark chocolate, eggs, chickpeas, beef, spinach, tofu, lentils, broccoli.

             Calcium: Milk, yogurt, almonds, tofu, paneer, leafy greens, cheese, soy milk, beans, spinach, salmon, sesame seeds, skim milk, chia seeds, figs, soybeans, raspberries.

             Phosphorus: Kidney beans, shellfish, poultry, sardine, peanuts, sunflower seeds, potatoes, beans, whole grains, dairy products, tofu, egg, lentils,chicken breast

             Zinc: Pumpkin seeds, cashews, almonds, meat, dark chocolate, chickpea, shellfish, whole grains, chicken, beef, oats, crab, sesame, milk, beans and lentils

             Potassium: Banana, avocado, sweet potato, spinach, beans, yogurt, raisins, dried apricots, beetroot, leafy greens, watermelon, broccoli, tomato, salmon, beet greens, prunes

             Magnesium: Banana, spinach, beans, tofu, cashews, whole grains, brown rice, seeds, legumes, edamame, peanuts, salmon, kidney beans, black beans, quinoa, cashews, mustard greens.

What is PCOD? | Symptoms | Treatments

Nutrition

PCOD: Polycystic Ovarian Disease

PCOD (Polycystic Ovarian Disease) is mostly caused by a combination of hormonal imbalance and genetic tendencies. For someone with this, the ovaries will often release either immature or only partially mature eggs, which can go on to develop into cysts. Whereas in a normal menstrual cycle the ovaries release mature eggs alternatively each month which are ready to be fertilized.

Symptoms of PCOD:

• Irregular or unpredictable menstrual periods
• Heavy bleeding during periods
• Excess body hair
• Acne
• Hair loss or male pattern baldness
• Difficulty in getting pregnant
• Obesity
• Acanthosis nigricans is a condition of dark skin patches around the neck, underarms, and inner thighs.
• Sleep disorders
• Depression

Treatments for PCOD:

Medications:

There are several combinations of medicines available to combat the symptoms of this. Change in diet: A healthy diet for women suffering from this helps wonders in the treatment of PCOD. Diet enriched with proteins and healthy fats help to maintain a healthy menstrual cycle and improves skin-related issues.

Exercise and yoga :

Exercise helps women suffering from PCOD decrease their weight. As the major symptom of PCOD is obesity, therefore maintaining the ideal weight for women is very important. Daily 10,000 steps of walking help to maintain the metabolism and menstruation.

Women dealing with pods also suffer from mental health issues. It’s very essential to keep their mental health in check. Yoga helps in the release of endorphins, hormones responsible for reducing stress and elevating mood.

PCOD is a disorder that has become very common nowadays in women because of their sedentary lifestyle and adulteration of food products. It can’t be cured completely but its symptoms can be treated by treating the root cause with proper diet and medications.

What is Organic Farming? – Definition, Benefits, Types, Advantages & Disadvantages

Nutrition

What is organic Farming?

Organic farming is a type of sustainable agriculture. It has the goal of farming without the use of chemical fertilizers and pesticides. Organic farming is also different from traditional methods in that it encourages biodiversity, rotating crops, and uses no genetically modified organisms. A brief introduction to the benefits, types, methods, advantages, and disadvantages of organic/eco/biological farming is detailed below.

This industry has been overgrown in recent years, as consumers are becoming more aware of the effects of pesticides on their health and the environment. Not only human organic food production can also be better for animals and wildlife.

Benefits of Organic Farming

It offers many benefits to society. It has been shown to positively affect soil quality and biodiversity, Human health is also affected. It’s found all over the world. They are trendy in Europe and North America. In these regions, organic food is more popular than conventional food.

However, it may not be suitable for all climates or locations because it requires more labor-intensive technology than other farming types, such as crop rotation and natural pest control mechanisms like companion planting or insect traps.

Types of Organic Farming

There are various types, which include –

Organic crop farming: This type of farming has grown fruits, vegetables, coffee, tea, cotton, and more by following organic principles.

Organic livestock: In this method includes raising cows, pigs, chickens, buffalos, and other animals without using any artificial chemicals or genetically modified organisms in order to produce meat and dairy products.

Organic aquaculture: This farming involves raising fish or shrimp in an environment. this does not include any artificial chemicals or genetically modified organisms.

Advantages  of Organic Farming

Organic foods are free of dangerous pesticides and antibiotics. Recycles animal wastes back into the farm. Environment-friendly organic products are more nutritional, tasty, and good for health.

• Environment-friendly.
• Promotes sustainable development.
• Healthy and tasty food.
• Inexpensive process.
• It uses organic inputs.
• Generates income through exports.
• Source of employment.
• It is more labor-intensive.
• Hence, it generates more employment.

Disadvantages  of Organic Farming

• Less output.
• Higher price.
• The lack of awareness.
• Organic products generally demand a higher price due to higher demand.
• They have a shorter life span due to the absence of artificial preservatives.
• They rarely subsidized farming methods.
• Rigorous certification process.

Methods of organic farming

The principal methods of It include crop rotation, green manures and compost, and biological pest control.

Crop Rotation –

Green Manure and compost –

Mixing green plants with the soil enriches organic matter and nitrogen in particular. It also improves soil quality. Its moisture levels and nutrients improve for microorganisms. The described method of agriculture also reduces weed infestation.

Biological pest control

There are many ways biological pest control can be used in an environment. One way is to introduce the predators of the pests into the atmosphere. For example, ladybugs eat aphids which are a type of pest that people find on plants. Another way to use biological pest control is by introducing parasitic wasps into an environment because they lay their eggs inside of other insects which causes them to die and prevents them from breeding.

Conclusion

Organic farming gives more nutritious and safe food. It is popular for growing organic foods. that is thought to have become healthier and safer. Perhaps ensures food safety from farm to plate. This process is more eco-friendly than conventional farming. Our government should increase awareness of biological farming.