Nutrition is a daily basis source which our body and the active cells inside urge for its wellness. In short, nutrition is a process of having the right food with needful nutrients and utilizing them to safeguard the body from disease-causing bacteria, to repair and to support the growth. It is the psychological and biological processes that engrossed in nourishment and making the foods provide proper energy to the body. Nutrients are classified as carbohydrates, proteins, fats, fiber, minerals, and vitamins and of course, water. If categorized fats, proteins and carbohydrates are called macronutrients whereas the micronutrients include vitamins and minerals. The vitamins help the body by producing energy, immune functioning, in blood clotting and other serves. In the interim, the minerals will help the body maintaining bone health, fluid balance, and many other functions. Although, the human body needs all types of nutrients it needs the macronutrients in large amounts and micronutrients in smaller amounts. Good nutrition is all about having the appropriate amount of nutrients from healthy foods inaccurate combinations. Whereas, poor nutrition which is the scarcity of required nutrients in the food which leads to a dearth of energy, troubles indigestion, food infection, weight gain, and deadliest diseases like cancer. A well-poised diet can fix the body in such conditions and enhance the energy levels in the body. Nutrition plays a very crucial role in the adolescence of every human. It supports the growth of body, muscles, hair, in fact, every organ. Hence, doctors always suggest to parents that their wards should eat an appropriate and balanced diet. It makes sense, but here the question arises, “balance of what”. Let’s take a look at the nutrients list which is a must for every kid, they are Proteins, carbohydrates, fats, calcium, iron, folate, fiber, Vitamins, and minerals.
Good nutrition not just helps us when we are with good health, but it is equally helpful when we have bad health. In spite of advanced medications and diagnosis, if you don’t take proper food with appropriate nutrients, it is impossible for you to relieve from the illness utterly. Hence, a nutritionist’s presence is very important in every hospital. As we are living in an advanced world, anything can be artificialized. Nutrition is not an exemption in this. Many nutritional supplements are available in the market today which can replace the nutrients we require.
Let’s take a look at some of the important nutrients for a healthy body and their sources
Proteins always top the list when it comes to nutrition as it is solely responsible for muscle building and to break down the food in order to provide the energy to the body. In fact, it also develops the fighting capacity in the body against infections.
Source- Meat, Dairy commodities, Fish, Eggs, Nuts, and Beans, etc.
These are the actual source of energy in our body. They assist the body to use fat and protein for the construction and repair of the tissue. They can be in any form be it starches, sugars, and fiber.
Source: Vegetables, whole fruits like banana, apple, nuts, cereals and many more.
Fats are a great source of energy and are effortlessly stowed. They are also significant in helping the body to utilize other nutrients it needs properly.
Source: Nuts(almonds, cashews), Whole Eggs, fish, dark chocolate, yogurt, etc.
This helps in producing the bowel symmetry in our body. Although the human body cannot digest the fiber, it is required for the movement of the food and nutrients through our body.
Nuts and seeds, vegetables, fruits, whole grains, sweet potatoes, lentils, apples, oranges, black beans, corn, etc.
Our body is almost 70 per of the water. Indeed, every biological process that happens inside our body is controlled by water. It helps in flushing out the waste out from the body in the form of urine. It also distributes the resources entered into the body right from air to the food we consume. Hence, try to drink at least 8-10 glasses of water per day.
Calcium is highly required for bone growth in our body. It ensures bone strength maintenance. It is also essential for nail growth. It plays a vital role in muscle shrinkage and to diffuse the messages through the nerves.
Sources- Cheese, yogurt, beans and lentils, Almonds, Milk, Spinach and some other green leafy veggies, etc.
Although, the human body needs every vitamin and yes, it gets them through food. But there are some prominent vitamins, which we need. Vitamin C, B-12, D, Iron, Potassium, Vit-A are some amongst them. They are necessary for making certain biological processes go smoothly in our body like Immune system function, conversion of food consumed to be burned as energy, good skin care, keeping the body hydrated, better blood color maintenance, better eye health and many more.
Vitamin-C: Citrus foods like oranges, cherries, and grapefruit, etc.
B-12: Foods from animals like meat, fish and you can also get it from yeast.
Vitamin -D: Egg Yolks, broccoli, fish like the tune, salmon, cheese cereals, and dairy products.
Iron: Green leafy veggies like spinach, liver, beans and whole wheat bread, tofu, etc.
Potassium: Sweet potatoes, mushrooms, bananas, oranges, dates, raisins, cashews, peas, cucumbers, etc.
Vitamin-A: Carrot, Spinach, Black-eyed peas, broccoli, apricots, mangoes, tomato, etc.
The state of your which undergoes the deficiency of nutrition (any of the nutrients) is called Malnutrition. We can witness some disorders and inappropriate body functions when we have malnutrition. These are some of the symptoms of malnutrition,
- Fragile hair and nails.
- Mouth ulcers and cracks.
- Deprived eye vision
- Hair loss
- Burning sensation in the feet or tongue.
- Weak bone strength.
- Asymmetrical heartbeat.
Well, if you could find any of the above signs in your body or if you need a healthy nutritional diet, schedule an appointment with the best nutritionist around you.