What To Eat For a Nutritious Diet To Stay Healthy




Eating a nutritious and balanced diet has gained more attention in recent years. People are much concerned about their health. The terms nutrition, healthy diet, nutritional value, calories, etc was once considered for the elite, have now become a common phenomenon.

Boosting our immune system is one of the keys to fights against COVID -19.

We can start by eating healthy at home like maintaining healthy diet campaigns, ensuring good nutrition at home, and spreading the importance of eating a healthy diet during the COVID -19 pandemic.

There is a saying that :

Healthy diet => healthy immune system => healthy body  => healthy life 


What are the Nutrients Required for a Healthy Diet?




The very first thing that comes to our mind when we think of nutrition is carbohydrates, proteins, fat, vitamins, and minerals. Nutrients are the constituent of food that helps to perform various functions in the body to lead a healthy life. It can be broadly classified as :

  • Macronutrients: nutrients that are needed by the body in large amounts and forms the major portion of the food. It includes carbohydrates, proteins, fat, and water
  •  Micronutrients: nutrients that are needed by the body in smaller amounts. Vitamins and minerals belong to this class
  • Carbohydrates: the major class of nutrients and is the body's primary source of energy. It includes sugar, starch, and fibers
  • Fats/lipids: a group of fatty substances which are not soluble in water and provides a rich source of energy and structure to the body.
  • Proteins: made of nitrogen-containing amino acids, which form the major structural part of the body’s cells.
  • Water: it is the most essential nutrient needed by the body. It delivers nutrients and removes wastes from the cells. It makes up about 60-70% of the total body weight.

Vitamins



These are the essential organic substances needed to meet the physiologic demand of the body. Although the amount of vitamins to be taken is smaller, their importance in aiding bodily functions is enormous.


Some General Facts :

·     There are a total of 13 vitamins needed for the body. Vitamin A, C, D, E, K vitamins and the (8) B complex vitamins from these 13 Vitamins are not made in the body so they must be taken through diet.

·     No perfect food is there which contains all the vitamins, so a varied and balanced diet is essential for an adequate intake of vitamins.

·     Vitamin D – can be obtained by the action of sunlight on the skin.

·     Vitamin K – formed but the bacterial action in the large intestine.

·     Some vitamins occur in food as precursors or pro-vitamin form. Once it enters the body, it is chemically changed to its active form.

·     Vitamins do not provide energy to the body as they contain no calories. Hence known as non – caloric nutrient.

Vitamins are classified as fat-soluble vitamins and water-soluble vitamins. The former is predominantly present in foods containing fats and it is stored in the liver and adipose tissue. Vitamin A, D, E and K constitute the fat-soluble vitamins that form the water-soluble vitamins.


Written By - Violet Priscilla S.
Edited By - Anamika Malik

 

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