The human body is called organic, so food from nature is the
most beneficial for the human body. All
types of refined foods are harmful. As much as there are natural foods like carbohydrates,
proteins, and fats, it is crucial to take all kinds of foods to keep the human
body healthy. Healthy diets include cereals, legumes, fruits and vegetables,
dairy products, milk, cheese, meat, fish, nuts, seeds.
We need to eat all kinds of foods because in combination to
stay healthy is that each item contains different types of vitamins and
minerals. If we know what kind
of vitamins are present in each type of food, it will be convenient for us to
select when eating.
Vitamin B, Vitamin C, Vitamin D, Vitamin E, Vitamin K. And some minerals such as zinc, magnesium, calcium,
manganese.
Let’s know the sources of different kinds of vitamins.
Carrots, beetroot,
capsicum, watermelon, mango, tomato, and orange
Vitamin B
Vitamin B helps to
generate energy and in the production of red blood cells. It Contributes to the
creation of healthy skin, helps to keep the heart and nervous system well.
All types of poultry foods such as chicken, nuts, legumes,
broccoli, mushrooms are good sources of Vitamin B.
Vitamin C
We must eat vitamin C containing foods as it plays a vital
role in boosting the body’s immune system.
It helps the body generating antibodies and tissue development. So, to
make up for its deficiency, you must have vitamin C in your daily diet.
The daily requirement
for males is 90 mg and for females 75 mg.
from different citrus fruits like orange, malt, guava, gooseberry, kiwi fruit,
papaya.
Vitamin D
The role of vitamin D in building strong bones is
impeccable. We can get vitamin D from salmon and all kinds of fatty fish,
mushrooms, eggs, yogurt, milk, cider cheese, soy products, orange juice.
Vitamin E
Vitamin E is critical to get rid of various toxins from the
body. It is also necessary to keep the skin and hair looking good. Almonds,
whole nuts, vegetable oils, whole-grain foods, avocados are good sources of
vitamin E.
Vitamin K
Vitamin K helps in blood clotting. From cabbage, sprouts,
broccoli, spinach, green leafy vegetables, we can get vitamin K.
Zinc
White blood cells play a vital role in the body’s immune
system. Zinc helps in the formation of white blood cells. Lamb, beef, chicken,
liver, sesame seed, pumpkin seed, lentils, nuts, oysters are good sources of
zinc.
Drinking water every
day is essential for good health. It is
usually said to drink eight glasses of water, but it has to do with body weight. For example, people weighing 150
pounds need to drink 75 to 150 ounces of water. Drinking adequate water
contributes to smooth metabolism and energy production in the body. If we don’t drink water properly, we can get
sick.
Amino Acids
Our body needs 20 amino acids. But, our body cannot make 10 of them. They are
- Isoleucine
- Phenylalanine
- Valine
- Histidine
- Arginine
- Lysine
- Leucine
- Methionine
- Threonine, and
- Tryptophan.
We can get these through our diet. These amino acids are
called essential amino acids. If we want to make up for these deficiencies, we
need to take them into our daily diet. The essential amino acids are known as
the building blocks of the human body, as they play an integral role in cell
and tissue development.
We can get amino acids from protein foods, such as chicken,
beef, fish, dairy products, soy products, plant beans, lentils, nuts, whole
grains.
We can get carbohydrates from different cereals, whole
grains, potatoes, legumes, vegetables, barley. We should avoid refined carbohydrates such as sugar, white
bread, sweet beverages, pastries.
Fat
There are two fats in the diet called good fat and bad fat.
Good fatty foods are olive, sesame oil, peanut, avocado, peanut butter, fish,
tofu, etc.
To stay healthy, you must eat good fat foods, as they help
release enzymes and hormones, help lower blood pressure and keep the heart
healthy.
Grain
This type of food is
also called cereal. From this type of
food, we get fiber, vitamins, and minerals.
Grain help filling the deficiency of Vitamin-B, Niacin, Thiamine,
Folate, Zinc, Iron, and Magnesium. Grain includes rice, wheat, corn, oatmeal,
wild rice, popcorn, brown rice, millet, quinoa, buckwheat, sorghum, whole rye,
freekeh, wheat berry, bulgur, barley.
Such foods will help reduce heart disease, stroke, obesity,
and diabetes. It is essential in reducing various types of burns in the body.
It reduces the risk of cancer, keeps the body’s digestive system well, and
helps in reducing premature death.
Fruits and vegetables
There is no substitute for vegetables to keep the body
healthy and fresh. We get different
vitamins and minerals such as Vitamin A, Vitamin C, Vitamin E, Folic Acid,
Phosphorus, Magnesium, Zinc from fruits and vegetables.
oranges, mandarins, and limes
Melons – rockmelons,
watermelons, and honeydew melons
Tropical and exotic –
mangoes, bananas
Stone fruit –
apricots, nectarines, peaches, and plums
Berries –
Blueberries, strawberries, raspberries, passionfruit, kiwifruit
Types of vegetables
Leafy green –
spinach, silverbeet, lettuce
Marrow – Brussels
sprouts, cucumber, pumpkin, and zucchini
Cruciferous –
cabbage, cauliflower, and broccoli
Edible plant stem –
celery and asparagus
Allium –garlic,
onion, and shallot.
Root –sweet potato,
potato, and yam
We should include all kinds of fruits and vegetables in our
daily diet since they reduce the risk of obesity, diabetes, blood cholesterol,
stroke, and blood pressure.
Milk, yogurt, cheese
Milk, yogurt, and cheese are essential for everyone. We get
calcium, protein, and vitamins from yogurt. Those who are underweight should
eat these regularly two to three times a day. These foods help us strengthening the bones, keeping the heart healthy functioning. Cheese contains vitamin D
and probiotic bacteria that help in vitamin absorption.
Meat, poultry, fish,
dry beans
Meat is very
beneficial for our body. These are of
two types
Red meat: beef, lamb,
goat
White meat: chicken,
turkey, bird, post
Such foods contain protein,
nine types of amino acids, niacin, iron, zinc, selenium.
It helps us to
survive anemia, reduce muscle loss, maintain the function of the brain and
nervous system.
Dry beans are very beneficial for us. We should eat them regularly as they help to fill the protein deficiency.
Fish
Fish is very beneficial for us. Fatty fish contains omega-3 fatty acids that
is very useful for the brain.
Regular intake of fish reduces the risk of dementia and
heart disease, age-related muscular degenerative disease.
Eggs
We should eat eggs
regularly. Eggs contain 13 types of
high-quality protein, vitamins, omega-3 fatty acids, and antioxidants. The
white part of the egg contains 60% of the nutrients. The yolk contains 82%
Vitamin D, 25% Riboflavin, 40% Selenium, Vitamin B, Vitamin A, Vitamin E, Iron,
Phosphorus.
Egg proteins help in
- Releasing various
hormones, - Increasing energy levels,
- Maintaining metabolic activity,
- Normal healthy
functioning.
should eat vegetable oil in our daily diet.
Refined oil is very harmful to us. It makes free radicals in
the body which is responsible for cancer. So, we should use different types of
vegetable oil in cooking. Some vegetable oils include mustard oil, sunflower
seed oil.
Calorie
requirements in kilocalorie/Person
Sedentary children:
2–8 years 1,000–1,400
Active children: 2–8
years 1,000–2,000
Males: 9–13 years
1,600–2,600
Females: 9–13 years
1,400–2,200
Sedentary females:
14–30 years 1,800–2,000
Active males: 14–30
years 2,800–3,200
Active females: 14–30
years 2,400
Sedentary males:
14–30years 2,000–2,600
Sedentary people: 30
years and over1,600–2,400
Active people: 30
years and over 2,000–3,000
Why is a Healthy Diet necessary?
An unhealthy diet may lead to the following Health-related problems:
- Malnutrition,
- Poor digestion,
- Inflammation in the body,
- Obesity,
- Increased chronic diseases like diabetic heart disease,
- Tooth decay,
- High cholesterol,
- Stroke,
- High blood pressure,
- Osteoporosis,
- Eating disorders,
- Depression.
In the case of food
rules, we make some mistakes, such as eating a lot of salt and sugar. It is not
right to drink water in the middle of the meal. We should drink water after 15
minutes of having refection.
Healthy diet benefits
The benefits of a healthy diet are not over. There is no
substitute for a healthy diet if people want to live a healthy life. The Benefits of the Healthy Diet are given below:
- Helps in weight loss
- helps in building strong bones,
- Helps in building healthy teeth and gums,
- Keeps the heart-healthy,
- Reduces wrinkles,
- Boosts immunity,
- Boosts productivity,
- Aids in growth and development,
- Maintaining energy and mood
- Retaining the memory of the brain,
- Maintaining the metabolism of the body and the function of
the nervous system.
Above all, we can
keep our bodies healthy through a healthy diet. A healthy diet is
just as important for adults as it is for children.
So, we should all pay
attention to a healthy diet.
