Basics of nutrition part 1 - intro to macros and micros

Macro and micronutrients outline
I’ve mentioned essential amino acids as 21 or 22 instead of all amino acids. Essential are 9 and rest are non or semi essential.
1. Carbohydrates
4 cal per gm
• Functions: Primary energy source, supports brain function, kidney, heart muscles, and central nervous system.
• Types:
• Simple Carbohydrates: Sugars found in fruits, vegetables, milk, and milk products.
• Complex Carbohydrates: Starches and fiber found in grains, legumes, and starchy vegetables.
• Sources:
• Simple Carbohydrates: Fruits (bananas, apples, berries), honey, milk, yogurt.
• Complex Carbohydrates: Whole grains (brown rice, oats, whole wheat bread), legumes (beans, lentils), starchy vegetables (potatoes, corn).
2. Proteins
4 cal per gm
• Functions: Building and repairing tissues, producing enzymes and hormones, supporting immune function.
• Types: Complete proteins (contain all essential amino acids) and incomplete proteins.
• Sources:
• Animal Sources: Meat (chicken, beef, pork), fish (salmon, tuna), eggs, dairy products (milk, cheese, yogurt).
• Plant Sources: Legumes (beans, lentils, chickpeas), nuts (almonds, walnuts), seeds (chia, flaxseed), whole grains (quinoa, buckwheat).
3. Fats
9 cal per gm
• Functions: Energy storage, insulation, cell structure, absorbing fat-soluble vitamins (A, D, E, K).
• Types: Saturated fats, unsaturated fats (monounsaturated and polyunsaturated), trans fats.
• Sources:
• Saturated Fats: Animal fats (butter, lard), dairy products (cheese, cream), coconut oil, palm oil.
• Monounsaturated Fats: Olive oil, avocado, nuts (almonds, cashews).
• Polyunsaturated Fats: Fatty fish (salmon, mackerel), flaxseeds, walnuts, sunflower oil.
• Trans Fats: Processed foods (baked goods, snacks), margarine, fast food.
Micronutrients
1. Vitamins
• Vitamin A
• Functions: Vision, immune function, skin health.
• Sources: Carrots, sweet potatoes, spinach, liver, dairy products.
• Vitamin B Complex (B1, B2, B3, B5, B6, B7, B9, B12)
• Functions: Energy production, brain function, cell metabolism.
• Sources: Whole grains, meat, eggs, dairy products, legumes, nuts, seeds, leafy green vegetables.
• Vitamin C
• Functions: Antioxidant, skin health, immune function.
• Sources: Citrus fruits (oranges, lemons), strawberries, bell peppers, broccoli, Brussels sprouts.
• Vitamin D
• Functions: Bone health, immune function.
• Sources: Sunlight exposure, fatty fish, fortified dairy products, egg yolks.
• Vitamin E
• Functions: Antioxidant, skin health, immune function.
• Sources: Nuts (almonds, hazelnuts), seeds (sunflower seeds), spinach, broccoli.
• Vitamin K
• Functions: Blood clotting, bone health.
• Sources: Leafy green vegetables (kale, spinach), broccoli, Brussels sprouts, fish, meat, eggs.
2. Minerals
• Calcium
• Functions: Bone and teeth health, muscle function, nerve signaling.
• Sources: Dairy products (milk, cheese, yogurt), leafy green vegetables, fortified plant milks, almonds, tofu.
• Iron
• Functions: Oxygen transport, energy production, immune function.
• Sources: Red meat, poultry, fish, lentils, beans, spinach, fortified cereals.
• Magnesium
• Functions: Muscle and nerve function, blood glucose control, bone health.
• Sources: Nuts (almonds, cashews), seeds (pumpkin seeds), whole grains, leafy green vegetables, dark chocolate.
• Potassium
• Functions: Fluid balance, muscle contractions, nerve signals.
• Sources: Bananas, potatoes, avocados, spinach, sweet potatoes, beans, lentils.
• Zinc
• Functions: Immune function, wound healing, DNA synthesis.
• Sources: Meat, shellfish, legumes, seeds, nuts, dairy products, whole grains.
• Selenium
• Functions: Antioxidant, thyroid function.
• Sources: Brazil nuts, seafood, meat, eggs, dairy products.

[@RANGANATHANK-tq9hj]

என் வயசு 78...சராசரியாக எல்லாருக்கும் பொருந்தக் கூடிய வகையில் விபரமாக ஒரு டயட் சார்ட் போடவும்.நன்றி🎉

[@Bukhary-o4o]

Super waiting for next part, specially for elderly sick person(patient)too please

[@niveshdhanaraj]

These kind of quality video needed from Tamil KZbin community 💥

[@suganthiravi1645]

Good evening doctor...following ur videos regularly.... Thanks a lot

[@RANGANATHANK-tq9hj]

❤ நல்ல தகவல்களுக்கு நன்றி 🎉

[@gnanasoundarya3482]

It feels like revision of fundamentals.. Thank for making this video. Waiting for nxt episode Doctor..

[@smv29]

Very clearly explained doctor....thank you 👏👏👏

[@TheVVGK]

Very useful series . Looking forward to know more .

[@voiceofbava]

Thanks Dr, great explanation.

[@pranethaastotorial780]

Thank you so much for a detailed video.. and for your time

[@nikkinikki5194]

Hi doc.... I am regularly watching your videos ... keep rocking 🎉

[@Dhanushyeh]

Your description is like notes for today's class it's nice

[@meghnagokulakrishnan4451]

Thank you doctor for your efforts and service 🙏

[@samswaylifestyleclub]

ur a legend! tq for sharing doc!

[@sgowthami1343]

Thanks a lot dr. Its a very greatful video for who are all want to know the basic nutritional guidelines. Its very helpfull..

[@SSR_ARENA]

As like, YOU SAID GREAT REVISION VIDEO AND POWER PACKED NUTRITION VDO FOR THE BEGINNERS ,WAITING FOR THE WHOLE SERIES🥂

[@deviraja9554]

Super informative! Thanks doc.

[@Rajasimma406]

Super sir, thanks for all videos

[@narasimhavishnu2216]

Great video for an if general human being know this information that all he need in his life

[@priyadharshinisathiyanaray9776]

Very useful message and excellent explanation. Thank you for your videos.i subscribed your channel and following your advice.

[@prasadnaidu2750]

Good to know about macro n micro nutrients ❤❤

[@sivaprakashsivaswamy451]

Doctor Please include fibre and water in macro-nutrient list...... because you know the problem is gut ....... many in India don't take vegetables and greens properly ..... all take grains a lot and lots of fried junk foods and non - veg..........and mainly very less physical activities

[@RamPrakash-p5g]

hi dr this is a very useful and informative. thanks a lot .

[@sathishkumar8604]

Thank you sir for your valuable suggestions

[@hareeshhk1883]

Plz continue this series 🔥🔥🔥🔥🔥

[@suganthiravi1645]

I'm 57 yrs old...I have reduced 7 kgs from 82 to 75....ur videos helped me a lot....I want to reduce still..can u suggest me ...about calories tobetaken daily...also about fasting

[@jayashreevijayaraghavan9194]

Very very useful info doctor

[@Vandhu457]

Excited to watch!

[@sankarganesh29]

Give suggestions about best whey protein brand

[@irrelevantinformationintam829]

Yes please

[@n.mohamedabrar7096]

I am waiting for next part✅

[@sripathic9060]

Very useful sir…thanks…

[@rajcncwoodworks5694]

Thank you Anna Very useful information

[@hema_raghu]

Happy about this series, Dr.Santhosh! Very nice animation + illustration too. Thank you for taking your educational videos some notches above! Just a suggestion: screens with a lot of text (eg: one with saturated fat types) could stay for longer to read.

[@rajeevmpai7043]

Thanks so much doctor 🤗🙌

[@sangeethaselvakumaran9015]

Thanks Dr

[@khantnyinyiaung7529]

It's really useful.

[@mohammedrameesabdulrahman9566]

Useful video

[@SameerKhan-sd9sn]

Make more videos in nutritional content. I appreciate it.

Thank you so much sir❤

[@vishnuprahladan4152]

Very useful

[@PraveenKumarS-ks5pu]

Next video upload doctor we need all the things ❤ episode 2 !!!

[@Mani_kumar09]

Hi Dr please explain Advantage and disadvantage about Fish oil omega 3 capsule

[@Themahaaveer]

Dear Doctor, Thanks for making regular videos. It would be nice if you can make a video on fermented foods like Natto, sauerkraut, and tempeh. Are they safe to ferment at home ? Can we use bacillus subtilis + bacillus coagulans syrup which is available pharmacies to ferment natto ? Interested in this for potential heart health benefits and Vitamin K2.

[@srikasthuri8786]

Super ❤

[@Punitha6185]

Thank you dr for the information on macro and micro nutrients Request and suggestions, since ur content are very informative ...it shud reach many ppl... When you talk abt an information say,for eg on sugar amd fibre ,the video clip of the word peristalsis is highlighted ,instead same words of your would be more easy to understand ,since its distracting the visual cue likewise many are not relevant ..with your words

[@DrSanthoshJacob]

Noted

[@jaisaraswathy2628]

Thank u doctor 🎉

[@jayakumar6245]

Thank you Dr

[@kalaiselvang4607]

Uric acid pathi sollunga doctor

[@nprabhuviveka]

Doctor, give nutrition details based on Tamil food... I see all doctors told Rice is bad... Rice is not bad we treated and modified like bad... Many Traditional rice still there here like Mappilai samba, Kattuyanam, Ratthasali...etc... I ate almost 60+ different Traditional rice for last one year... So dont tell all rice is bad... One common word (RICE) will kill one tradition..

[@inigob.s.6990]

Hi doctor... Wonderful content... One request... Your new specs and the blue reflection in it acting as a main distraction for the whole time... Other than that the knowledge we get is in abundance... Thanks 👍

[@DrSanthoshJacob]

Ok next time ! I noticed it later

[@Kannan-wh2no]

Thank you sir

[@SandhiyaSelvamurugan]

Thankyou somuch 👏

[@yogissa3528]

Thank you

[@kalaiyarasankalaiyarasan8399]

Namma hair kottittu thirumba valaruma

[@Dhanushyeh]

Sir talk about goessberry please and tell what happens when consume one goessberry each day

[@Muthuvm-cp4sc]

Hi sir thanks for the response. Sir waiting for video about carpel tunnel syndrome. Food, exercises, things to be done and not to be done. I had sciatic pain in my right leg. Took ayurvedic treatment and now I am doing good but still if I sit prolong I get little bit of pain. Only walking helps me out. With both of this sciatic and carpel tunnel can I do waiting lifting or not. Because I need to reduce my wait strength my core. Please sir eagerly waiting for the. Video. Thank you

[@sujeenak3101]

Great

[@rajinishrk2584]

Doctor, can you please do a video on topic of artificial sweeteners(non caloric sweeteners)

[@sivadasan9628]

Thank u sir❤

[@karuppasamyrmk9309]

❤❤❤❤

[@peakyblinders3697]

Sir i am a night shift guy. How should i take food to reduce fat without muscle reduction. And what shall i take during my shift.kindly advice

[@Bukhary-o4o]

75 year old cardiomyopathy, hepatomegaly, cholelithiasis, how should be the diet , not allowed fat and meat,egg yolk,... ?

[@nikkinikki5194]

Please give whey protein suggestions and please tell it is good for regular intake

[@lalitharamasamy9753]

Enna kku please diet plan sollunga

[@Jsnhatsvvajh56]

#carbs (reduce carbs while lose weight &basic energy sources )(use complex carbs )(simple carbs ) #Protein(building required ) #fat(high in calories )(natural occurring fats) #

[@kailashmuthiah4488]

Doctor could you please do a video on knee bone contusion or knee bruises

[@srinivasanandababu2701]

It will be helpful if we have nutritional facts about fishes caught in Tamil Nadu costs. No point in saying Salmon or tilapia is good for people living here

[@SanthoshR-t3b]

Doc one doubt how body takes energy from protein???

[@Jayalakshmi-q4e]

Doctor proffesion is difficult

[@surendarvijay2520]

Can you shed light on long term acidosis of the body while consuming meat as the main source of protein? I’ve heard that the body tries to alkalize itself by extracting calcium from bones, leading to osteoporosis. Is supplementing with sodium bicarbonate to maintain ph balance safe?

[@arnoldarnold4474]

Enna glass sir poturekinga

[@reganjoans]

Just wondering, what is thaaalluu?

[@CharukeshiniGajendran]

R oral iron strips really beneficial ; plz do make a video about vitamin and iron supplements dr

[@Bukhary-o4o]

If u r aged don't take iron

[@revathyms1878]

School going Kids daily food chart video upload sir

[@roopa6248]

Hello Dr. . Can we go for a walk after having dinner. If not, what should we do.. Kindly advice.

[@DrSanthoshJacob]

Of course ! You can

[@iqrazajward3258]

👍👍

[@Hewo_And_Join_The_Club]

Doc, I have V2V3 degeneration and pain due to bad posture and sitting for long hours in front of computer for years. What should I eat , exercise and can I reverse the degeneration ?

[@geethu2480]

Hi sir 👋 pure veg ku video poodunga

[@kamatchikamu9890]

❤❤❤❤❤

[@B.mohamedrasul8516]

❤

[@Akshethdra]

Doctor iam teenager will tesrestone make me stunt growth

[@draculasparadise2005]

Sir about betel leaf 🙋‍♂️

[@arunkumar1983infotec]

❤😂🎉

[@iamtheelijah4365]

You are looking alike actor Anandbabu son of Nakesh

[@dr.sathumeattech7514]

Dr pork or bacon contain more of unsaturated fat just for your information

[@jazjaz6558]

Sir enoda age 27 enaku enoda 1 st delivery la blood pressure vanthuchu after delivery poiruchu sir ipo 2 nd delivery atchu baby 1 year ayeruchu ana inum tablets potutu than iruken. Life long ipdye than podanuma itharku ana reason ithuku solution ethum iruka sir.

[@fathimasakeena8313]

Plz consult the doctor for continuing the tablets, walking and weight loss will help further, I had the same issue , so check with your doctor first.

[@jazjaz6558]

@@fathimasakeena8313 na checkup poitu than iruken. Tablets reduce panitu than irukaha. Ungaluku stop paniyatcha tablets ah

[@Ff.killer.07]

😊

[@parekhtrushalijigneshbhai764]

Doctor is it possible to increase height after 24 in girls ? If we eating bamboo Murabba , taking ayurveda hearbs like Ashwagandha + shatvari with camel milk and regular doing yoga like tadasana , Surya namaskar so after that to chances just few inch increase height ?

[@GokulHardy7]

Nope

[@srivinayakaprasannavedicas3824]

How to contact u

[@Akshethdra]

Doctor will cold shower increase growth hormone

[@mohammedashif4765]

19:50 To be honest 30% carb is not sustainable for most people we evolved eating 80% carbs (Asians)

[@lalitharamasamy9753]

I am a sugar

[@Bukhary-o4o]

Bed rest patient diet please

[@mulvij191]

Kindly make shorter videos please ! 1/2 an hour - we lose interest - can’t listen attentively for so long !🙏🏼🙏🏼🙏🏼🙏🏼

[@vishvamarkflex]

Ellame Maggie mari 2min la kedaikanum nu nenikadhinga... Knowledge gain pannanum na we hav to be attentive 🥸

[@saravanakumar-hr2fw]

True

[@DrSanthoshJacob]

Please do check out my Instagram