The essence of High Calories Food to the Body and Their Sources

By Dickson Osas

High calories food is assumed to be unhealthy for health and life. Many assumptions say it leads to the accumulation of fats and weight gain, which most people consider harmful to the body. Still, on the contrary, calories are essential for the body’s functionality. 

Calories are the measurement of energy as a unit. Nutritionist refers to calories as the vital energy abstracted from Food and drinks humans consume and as the energy utilized in getting work done.

Although many relate calories to Food only, calories are anything that contains any portion of energy. As a result, calories can be divided into two types., Small calories (The necessary amount of required energy in raising the temperature of 1gram of water to 10C) and Large calories (also known as Kcal, referred to as the energy needed to raise 1kg of water 10C).

It is essential to keep an equilibrium between the energy gained and energy consumed. High calories food gives the body adequate power and nutrition compared to low calories foods. There are many reasons why High calories food is essential to the body. For instance: A person suffering from malnutrition is expected to have adequate High calories food in their daily diet, another boost the body system back to life.

However, it is essential to understand that adequate High calories food necessary for the body rather than coveting a large high junk which, on the other side, has adverse effects on the body system.

Individuals should seek the opinion of a nutritionist, who may propose the best high-calorie foods for them, or they can examine the composition of each variety in their meals to determine the appropriate high-calorie foods for daily intake.

Daily Essential Calories Required

The recommended adequate energy requirement for the body is about 2000 kcal to about 2500Kcal.

Individuals don’t function the same way; some require more calories daily while others require less. Several factors play an in determining the required energy per day, which are:

Health Status
Physical activity

Sources of High Calories Food

Potatoes and Grains: Potatoes and Grains food are a good source of fiber, Vitamins (vitamin c and B6), Potassium, calcium, magnesium, and folate. A medium potato contains about 256 Cal.

Rice: 100 grams of Rice contains about 130 Cal. It is also a good source of carbohydrates with 28.7grams in a 100grams, 2.36g of protein, and 0.19g of fats.

Milk: Milk is another source of high calories food. A cup of Full fat Milk contains 146Cal, Fat-Free Milk contains 86 Cal, and Low-Fat Milk contains about 102 Cal. Other Elements are Fats, Cholesterol, Sodium, Carbohydrates, Sugar, Proteins, and Dietary. It is believed that Milk is fat and weight-gaining food substance.

Brea: Bread is a good source of high calories food. A 100g of Bread made out of wheat comprises 340 Cal, 13.2g of protein, 72g of Carbs, 0.4g of sugar, 10.7g of fiber, and 2.5g of Fat. Wheat bread also contains Vitamins and minerals, which gives a definite advantage.

Red Meats: Red meat have been classified by nutritionist as a high calories Food, e.g., Beef, lamb, pork, e.t.c. They serve as one of the sources of dietary creatine, which helps build muscle.

Salmon and Oily Fish: Salmon and other oily fish are excellent suppliers of both Protein and fat. They’re also high in Omega-3 fatty acids, which are anti-inflammatory and help to lower the risk of heart disease.

Chocolate: Chocolate is a good source of calories, with 100g of chocolate giving about 604 Cal, 7.87g of protein, 46.36g of carbohydrates, 24.23g of sugar, 43.06g of fat, 3.34mg of Zinc, and 11.00 dietary fiber and magnesium.

Eggs: 50g of Eggs contain about 78 Cal, 5g Fat, 62mg Sodium, 0.5g Sugars, 6g Protein, and 147mg of Choline. Eggs are also a good source of vitamins that fight against disease and germs.

Cereals: Cereals are high in protein, lipids, fiber, carbohydrates, and other components, which help to reduce the tendency of having diabetes, heart diseases, and any other oxidation-related diseases.

Health benefits of Calories

There is no doubt about the fact human needs calories to be alive. Without adequate energy, the body cells wouldn’t be able to process glucose and eventually dies.

It is essential to consider the number of calories consumed daily and the sources of the consumed calories. The following describes the calorific values of three classes of Food:

Every 1g of carbohydrates contains 4 kcal
Every 1g of Protein contains 4 kcal
Every 1g of Fat contains 9kcal