Nutrition and the benefits of exercise - Essay Example

Nutrition Good nutrition is based on a balance of protein, carbohydrates, fat, fiber, vitamins, and minerals. In the US diet most of the protein comes from meat and dairy products. Protein is responsible for tissue growth and the production of essential hormones and enzymes (Protein, n.d.). Failure to get an adequate amount of protein will result in muscle loss and mental deficiencies. Carbohydrates are found in breads, pasta, fruits, vegetables, and rice and are the body's primary source of energy.

In addition they are used to "fight infections, promote growth of body tissues such as bones and skin, and lubricate the joints" (Haas, n.d.). Fiber is essential to the regulation of the body's waste by adding bulk. All foods also contain vitamins and minerals that the body requires. Calcium is essential for the production of healthy bones. Without calcium, a person may develop osteoporosis. Folic acid that is contained in fruits and vegetables reduces the risk of birth defects for pregnant women.

Vitamins are needed to control the processes within the body that convert the food we eat into the energy and tissue that promotes good health (Lamb & Johnson, 2002). Minerals such as iron and copper are needed to build bones, transmit nerve signals, regulate the heart rate, and produce hormones that regulate body functions. The Benefits of Exercise A healthy diet is of little use to the body if it does not get enough proper exercise. Exercise builds the immune system and helps us recover quickly from infections and injuries.

Exercise contributes to good health by improving the lungs and their breathing capacity. Regular exercise builds up muscle and tissue, relieves muscle tension, and improves the efficiency of the heart. It regulates blood pressure, improves circulation, and lowers the fat and cholesterol in our bloodstream. Exercise causes the body to release chemicals such endorphins which reduce stress, anxiety, and depression. Exercise is necessary to maintain good mental and physical health. The best exercise plan is one that a person is able to stick to without getting bored.

The plan needs to incorporate both the flexing and stressing of the muscles as well as increasing the aerobic functions of the body. There is no one exercise plan that is better or worse, but it must be a balance that uses all the muscles, increases heart rate, and exercises the lungs. The best plan would be a combination of participation in sports, jogging, or a gym workout. It would be a combination of physical and mental activities that the person finds enjoyable and fun (Templar, 2002). References Haas, E. (n.d.). Carbohydrates.

Retrieved January 23, 2008, from http://www.healthy.net/scr/Article.aspId=2100#3 Lamb, A., & Johnson, L. (2002, June). The topic: Vitamins and minerals. Retrieved January 23, 2008, from http://42explore.com/vitamin.htm Protein (n.d.). Retrieved January 23, 2008, from http://www.team.uconn.edu/images/protein.PDF Templar, R. (2002). Body care. Oxford, UK: Capstone Publishing Ltd.