Fats are nutrients and organic substances that perform structural and energy functions in the human body. Fats are essential for the proper functioning of the brain and nervous system. The brain is 60% fat, most of which is docosahexaenoic acid (DHA) or omega-3 fats. Fats are essential for lipid metabolism, the production of cellular hormones, and the stability of cell membranes (structural function). Fats are divided into fats of animal origin and vegetables. Healthy fatty acids are found in avocados, nuts, chia seeds, and dark chocolate. The danger of fats may lie in saturated fats (coconut oil, lard, butter), which are hard to digest in the body, so they must be consumed periodically, not often. Unsaturated fats (olives, poultry, fatty fish) are easier to digest and do not burden the body. Eating fish (halibut, mackerel, eel) and dairy is recommended for a daily diet balanced with fats. Trans fats should be mentioned as a variety of unsaturated fats that are dangerous to health if consumed frequently. Trans fats contribute to the development of cardiovascular disease; they are especially common in fast food and instant meals.
Carbohydrates are organic compounds consisting of a combination of carbon and water molecules. Carbohydrates are involved in the synthesis of essential amino acids, are the material for cell growth and nutrition for the brain. In the body, carbohydrates are converted into glucose, which is necessary for the adequate functioning of the whole organism and especially the brain. Carbohydrates are an instant source of energy; the body is able to store carbohydrates in the form of glycogen, which is deposited in the liver and muscles. Carbohydrates can be divided into simple and complex; foods containing simple carbohydrates include honey, sugar, and white bread. Complex carbohydrates are found in pasta, rice, potatoes, fruits, berries, vegetables, legumes, nuts, and whole grains. For a daily diet balanced with carbohydrates, people should eat a lot of fruits and vegetables, as well as cook cereals with the addition of milk, honey, or berries. Such dishes are especially good for breakfast and will allow a person to remain energetic for three or five hours. For a balanced diet, it is vital to combine carbohydrates with fiber that supports the work of the stomach and intestines.
Proteins, or polypeptides, are organic substances composed of alpha-amino acids. Proteins play a key role in the formation of cells and tissues of the body. They support the functioning of the immune system and metabolic processes (accelerate metabolism). Protein helps to keep the feeling full for a long time, as it reduces the level of the hunger hormone, ghrelin. Proteins are useful during physical exertion: they build muscles and normalize blood pressure. Like fats, according to their origin, proteins are divided into vegetables and animals. Proteins are found in meat (especially poultry), fish, milk, nuts, cheese, eggs, legumes, and grains. Seafood (shrimp and squid) is also rich in protein and contains vitamin E, calcium and magnesium, which also keeps the body strong and resilient. The modern food industry is rich in high-protein dishes; people can purchase protein supplements and powders, which is crucial for athletes. Meat (beef and chicken), cheese, eggs, cereals (cereals with different flavors, sweet and salty), and seafood are recommended for the daily diet. To preserve the beneficial properties of proteins, people should cook meat properly; they have to avoid frequent consumption of meat fried in sunflower oil.